18in4 Maintenance Plan

IMPORTANT NOTES

1) All foods prepared can be boiled, steamed, baked, broiled or grilled

2) No oil, salt, bread, potatoes, rice, Starches etc., Alcohol

3) Only use WHITE Vinegar, lemon juice, chili pepper to season food.

4) Only eat fresh foods that you will prepare yourself. Never eat canned or
prepared foods
(unless specified) because they are full of salt, oil, fat, sugar and other
additives.

5) DRINK A MINIMUM of 8-12 Cups (250ml / 8floz) of water per day

2 cups of water upon waking up
1 cup of water before each meal
2 cups of water before bed
The way 18in4 Maintenance plan works The way 18in4 Maintenance plan works
From this point you will choose from the list of foods provided to create your own
breakfast,

lunch and dinner.

Below is an example of how it works:
The template below is what you will follow as your meal guide:

Breakfast

1 cup of coffee/Tea����������������.�����. e.g. 1 cup coffee/tea

1 portion of fruit from the food list������������... e.g. 1 cup watermelon

Snack (optional)

1 portion of Vegetable from the food list����������. e.g. 1 cup green bell pepper

Lunch

1 portion of meat from the food list��������............. e.g. 3-5 Oz Lamb

2 portion of Vegetable from the food list�������..�.. e.g. 1 cup beets

e.g.
1 cup broccoli
1 portion of fruit from the food list������������� e.g. 1 banana
Snack (optional)

1 portion of Vegetable from the food list�������..�.. e.g. 1 cup pickles

Dinner

1 portion of meat from the food list ����������.�.. e.g. 3-5 Oz Chicken breast
1 portion of Vegetable from the food list������....�.. e.g. 1 cup Asparagus
1 portion of fruit from the food list����������.�.... e.g. � cup strawberries
FOOD LIST

Meats Portion
Beef steak ( any cut) 3-5 oz
Chicken Breast 3-5 oz
Eggs 2
Hamburger patty (leans beef) 3-5 oz
Lamb 3-5 oz
Salmon ( canned or fresh) 3-5 oz
Trout,Bass, Pike (all fresh water ) 3-5 oz
Tuna ( canned or fresh) 3-5 oz

Vegetables Portion
Artichokes 1cup
Asparagus 1cup
Beets 1cup
Broccoli 1cup
Brussels sprouts 1cup
cabbage 1cup
Carrots 1cup
Cauliflower 1cup
Celery 1cup
Chicory 1cup
Collard greens 1cup
Cucumbers 1cup
Dill Pickles 1cup
Eggplant 1cup
Endive 1cup
Garlic 1cup
Kale 1cup
Leeks 1cup
Lettuce 1cup
Mushrooms 1cup
Okra 1cup
Onions 1cup
Parsley leaves 1cup
Parsnips 1cup
Peas (fresh, frozen) 1cup
Peppers (green/red) 1cup
Pickles (sour/sweet) 1cup
Pumpkin 1cup
Radishes 1cup
Rappini 1cup
Red Cabbage 1cup
Rhubarb 1cup
Sauerkraut 1cup
Spinach 1cup
Squash 1cup
String beans 1cup
Tomato (fresh) 1cup
Turnips 1cup

Fruits Portion
Apple 1
Apricot 3
Bananas 1
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1 cup
Dried Cranberries 1/3 cup
Figs(fresh) 3
Grape 1/2 cup
Grapefruit 1
Honeydew 1 cup
Kiwi 2
Mangoes 1/3 cup
Nectarines 1
Orange half
Peach 1
Pear 1
Pineapple 1/2 cup
Pomegranates 1/2 cup
Prunes 5
Raisans 1/3 cup
Raspberries 1/2 cup
Strawberries 1/2 cup
Tangerines 1
Watermelon 1/2 cup