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So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am……………..Meal #1
11am……………Meal #2 (heavy snack)
2pm……………..Meal #3
5pm……………..Meal #4 (light snack)
7pm……………..Meal#5
9pm……………..Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!

FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except
NO white potatoes
NO avacadoes
-Good source of protein:
chickpeas, bean, tofu & lentils
-Brown rice—2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal–1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute

FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food

SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds

WORKOUT FOR 30 MIN. 5days a wk!

Duration : 0:4:13

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THE FAT SMASH DIET
-90 Day program
-PHASE 1: Detox 9 days

The morning of day 1 take 3 photographs-front, side, and rear in nude or underwear. Do not hold in stomach, be natural stand.

Weigh in morning of day 1 only? and not again until day 10 Monday March 3, 2008 day 1 to Wednesday March 12, 2008 day 9, Thursday March 13, day 10 weigh in

Make record of healthy weight range and BMI, with current information also.

4-5 meals per day, 3 to 4 hrs apart.. Foods only raw, grilled, steamed
- 3 tablespoons of low fat dressing on salads
-1 to 2 teaspoons of virgin olive oil from grilling veggies.
Sample meal schedule
8 am, meal 1 1
1am, meal 2 (heavy snack)
2pm, meal 3
5pm, meal 4 (light snack)
7pm, meal 5
9pm, light snack

TIPS: frozen seedless grapes, perfect snack Do not eat 1 ? hrs before going to bed Do some type of activity 20 to 25 after dinner

Eat foods high in fiber.

FOOD/DRINK ALLOWED: phase 1
All fruits in any quantity All veggies in any quantity, except no white potatoes or avocados Good proteins, chick peas, beans, tofu, lentils Brown rice- 2 cups per day Low fat or skim or soy milk 2 cups per day All the water you can drink All herbs and spices Low fat yogurt 6oz. 2 times per day 4 egg whites per day 2 cups of herbal tea per day

DO NOT EAT White rice, meat, fish, cheese, bread-all types, raisins, nuts, dried fruits, candy, popcorn, chips, ice cream, alcohol, juice, soda regular or diet, coffee and coffee drinks, sports drinks, milkshakes, whole eggs, fried foods, fast foods.

Do at least 30 mins of cardiovascular activity 5 days a week any day of the week. No lifting free weights

TIPS: try to work out in the morning.

Duration : 0:1:52

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Nicko makes you a healthy dessert!

http://au.youtube.com/user/GrahamAndFriends

Ingredients (serves 4)

1 cup skim milk
2 cinnamon sticks
2 cups 99% fat-free diet vanilla yoghurt
1/4 cup boiling water
1 tablespoon gelatine powder
2 passionfruit, halved

Nutrition information (per serve)

Energy
389kJ or 93 calories

Duration : 0:7:19

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Nicko makes homemade Lasagna!

Request from Tori
http://au.youtube.com/user/ToriLov

Ingredients: (serves

2 teaspoons olive oil
1 large onion finely chopped
2 carrots peeled and finely chopped
2 celery sticks, finely chopped
1 zucchini finely chopped
1 tbs garlic paste
500g or 1lb of lean beef mince
2 cans crushed tomatoes
1 and ½ cups beef stock
2 tbs tomato paste
2 tsp dried oregano
Instant Lasagna sheets

Cheese Sauce:

1/3 cup cornflour
3 cups skim milk
100g cheddar cheese grated

Nutrition per serve:

Energy:

1885KJ or 450cal per serve

Duration : 0:9:54

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