Boneless, skinless chicken breast
Cheddar cheese block
CARBS FRUITS (5)
Cherry-and-fig balsamic dressing
CARBS FIBROUS (9)
Bell peppers in all colors
CARBS STARCHY (4)
Roasted green and yellow squash
ADDITIONAL NUTRITION DRINKS AND BARS (9)
Coffee (a few cups before weight training or cardio)
Isopure 40-gram whey-protein, 0 sugar drinks
40-gram whey-protein bars, low-sugar version
Low-calorie, low-sugar ice cream (5 grams sugar per serving, or less)
Think Thin protein bar, peanut butter flavor
Zero-sugar nutrition bars
CHEAT MEAL (4)
Half a fried chicken
Two waffles with butter and syrup
Side of mac’n cheese
Side of greens
THE DIET RULES SIMPLIFIED
Rule 1: Always have three big meals per day.
Rule 2: Fill your hunger gaps with small snacks that include protein.
Rule 3: Protein, protein, and more protein at all meals.
Rule 4: Kiss sugar good-bye.
Rule 5: Drop the alcohol.
Rule 6: Eat fiber from various sources (nuts, fruit, vegetables, berries, legumes)
Rule 7: Vegetables at every meal.
Rule 8: Don’t avoid foods that include saturated fat such as fish, beef, pork, and eggs.
Rule 9: Drink water throughout the day. If training, aim for 3 liters per day.
Rule 10: Limit carbs to natural sources such as sweet potatoes.
Rule 11: When not preparing for an event, enjoy one cheat meal per week.