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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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1/4 Butter
1/4 applesauce
2 eggs
2t. skim milk
3/4c light brown sugar
2-3 med bananas
1 3/4c flour
2t. baking powder
1/2t baking soda
1/4t salt

bake at 350F for 55-60 mins

Duration : 0:4:36

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1 can pumpkin (15oz)
1 can evaporated skim milk (12oz)
3 egg whites
1/2 tsp salt
1 tsp vanilla extract
2/3 cup sugar (or more)
3 tsp pumpkin pie spice

Or, if you don’t have Pumpkin pie spice:
1.5 tsp cinnamon
3/4 tsp ground ginger
3/8 tsp ground cloves
3/8 tsp ground nutmeg

Mix together and bake on 400′F for 15 minutes, then bake on 325′F for 45 minutes (it always takes mine longer).

Duration : 0:2:54

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