Nutrition plan
This is a 6 day diet, the 7th day is a cheat day.

*for optimum results in bodyfat refuction, follow the bare bones plan*

Breakfast - Big glass of water w/squeeze of lemon. Organic banana and coffee with sugar substitute and no dairy.

Mid-morning snack - Green tea, 2 organic dates, handful of unsalted nuts.
1 scoop Vega powder in water

Lunch - Mixed greens w/2 cups raw vegetables, chickpeas or black beans. This is either salad, or stir fry.

Mid-afternoon snack - Organic apple, and orange or pineapple with handful of unsalted nuts.

Dinner - 2 cups veggie stirfry w/black beans OR vegetable soup (low sodium, homemade is best) OR spinach salad w/mushrooms,red onions and pecans. OR tofu and mixed veggies.

Snack - handful of grapes or blueberries or 1/2 grapefruit or 1/2 pomegranite.

Add-ons

(reduces the effect but helps with self-discipline)

Meat 3x a week (3 meals) lean and organic is best.
Cheese 3x a week
Alcohol 1 drink per week
Brown rice 3x a week
1 piece whole wheat toast per day
2 pieces fish
1 coffee per day
1 Lara bar a day

Optional meals - lentil stew w/broccoli and sweet potato
-Navy beans and baked cauliflower
-Carrots, celery, broccoli and hummus
-Tofu and lentils with chile pepper and mushrooms
-Chick peas, heirloom tomato, cucumber, green onions, and olives.

*1.5 litres of water per day
*Snack on apples and nuts
*Vega powder smoothies are a good addition.
*salad dressing= 1/2 lemon, 1 tablespoon olive oil, 1 teaspoon balsamic vinegar or apple cider vinegar.

Books to train the mind: Omnivore's Dilemna, In Defense of Food, the Thrive Diet. Read one of these to help understand food and to motivate you to stay disciplined.

***KEEP A JOURNAL ON WHAT YOU EAT EVERY DAY INCLUDING THOUGHTS AND FEELINGS RELATIVE TO THE DIET AND TO THE BOOK.***

Good luck!