Free Diet Plan

These are the tips:

• Forget about measuring portions and following complex menu plans
• Commit yourself to consume 3 main meals and 2 snacks (morning and afternoon) everyday
• Never skip your breakfast: it is the most important meal of the day
• Give priority to whole grains
• Focus on veggies and fruits
• Get your calcium-rich dairy products: milk, cheese, yogurts, ...
• Go lean with proteins: prefer poultry than beef or pork; try to reduce meat consumption

Breakfast

• Coffee or thee, milk. any fruit juice, cheese, two whole grain bread slices

Morning Snack

• Any fruit: apple, banane, grapes, ...

Lunch
1 apple-medium with peel
2 bread whole wheat-slice
2 cubic inch cheddar cheese
3 ounce turkey breast/white meat

Afternoon Snack

• Coffee, thee, one fruit yoyogurt

Dinner
chicken breast/ white meat
rice-white cook steamed
cup croutons-plain
1 small salad with tomato, onions