Lunch & Dinner ENJOY ONE OPTION

AT EACH SITTING

OPTION 1 3 oz. thinly sliced lean roast beef, unlimited leafy greens, sliced tomato and radish and 2 tsp. mayo or creamy horseradish sauce; serve open-faced on 2 slices whole-grain rye or pumpernickel Pickles or any pickled

vegetables OPTION 2 2 oz. smoked salmon, nitrate-free turkey or ham, 1 oz. soft cheese, cucumber slices, greens, optional sprouts, fresh dill and spritz lemon to taste served open-faced on 2 slices whole-grain rye or pumpernickel 2 plums OPTION 3 Unlimited baby spinach, 1/2 cup chilled cooked peas and/or beets, 1/2 cup chilled barley or brown rice, 2 Tbs. crumbled goat cheese, 2 sliced hard boiled eggs, 2 tsp. canola oil, herbs and balsamic vinegar to taste

OPTION 4 3 oz. grilled or baked fish prepared with 1 tsp. canola oil Unlimited grilled or steamed veggies, spritz lemon 1 ear corn or 1/2 cup peas, 1 tsp. butter 1 slice whole-grain rye

bread, 1 tsp. butter OPTION 5 4 oz. lean steak, 2 tsp.

Dijon mustard 2 cups boiled new potatoes,

1 tsp. butter, herbs to taste 1 1/2 cups coleslaw mix,

2 tsp. mayo OPTION 6 3 oz. grilled or rotisserie

chicken Unlimited green beans

sautéed in 2 tsp. canola oil 1 sliced tomato, 1 tsp.

vinaigrette 1/2 cup egg noodles, boiled,

fresh herbs, 1 tsp. butter

Make your own menus! For top-speed results, read labels and aim for 1 gram of protein for every 2 grams of carbs you eat. Round meals out with 1-2 Tbs. of healthy fat, such as canola oil or butter. Alternately, eyeball portions, filling 50% of your plate with veggies, 25% with protein and 25% with nutrient-dense carbs; top with a dollop of good fat.