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To lose weight

1. breakfast: 8 ounces of plain, non-fat yogurt, 6 ounces or 1 piece of fresh fruit, and 1 ounce of oatmeal
2. lunch: 4 ounces of protein, 8 ounces of a raw vegetable (garden salad) with 1 Tbsp oil, and 1 small piece of fruit (6 oz)
3. dinner consisting of again 4 ounces of protein, 6 ounces of a cooked vegetable, and 8 ounces of raw vegetables (garden salad) with # Tbsp oil

• can use as much salt, pepper, spices, garlic, balsamic vinegar as wanted
• dry stir fry vegetables
• avoid grapes, bananas, carrots

To maintain weight

• Add 1/4 cup (cooked) brown rice, buckwheat pasta, or barley to lunch and dinner, titrate up or down

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