THE MEAL PLANNER

Pick from the meal choices listed, applying the specified portion size for men and women. And enjoy one daily festive treat from the list.

For each meal, use your palm to check your protein portion size for meat, fish, eggs, dairy or meat substitute.

One portion is roughly the same thickness and diameter as your palm. A carb portion – potato, rice, pasta, bread, etc – should fit into your cupped hand.

You can have unlimited veggies with every meal, unless otherwise stated in the recipe.

For men

2 palm-sized pieces of protein with every meal 2 cupped hands of carbs with most meals

For women

1 palm-sized piece of protein with every meal 1 cupped hand of carbs with most meals

■ Consult your doctor before starting this or any other weight loss plan