MEAL PLAN

3-4 Weeks (21-28 Days)

Breakfast
Oats
2 hard-boiled eggs
Fruit (orange, apple or banana)

Snack
Apple, banana, orange, nuts, or avocado

Lunch
1 cup of rice
1 palm size chicken or fish (not fried and not salty)

Snack
Apple, banana, orange, nuts, or avocado

Dinner
½ cup of rice or no rice
1 palm size chicken or fish (not fried and not salty)
Green veggies

Snack (when hungry)

Apple or banana

Reminders
Drink plenty of water
Stick to the meal plan
No fast food
No salty (a pinch is enough)
No oily food
No sweets
Cheat meal only on the weekend
Consistency -- go to the gym 5-6 times a week