The logic behind this diet is if you eat more throughout the day, your body will burn fat more efficiently.  The goal is to shoot for 4-6 planned meals each day that are both low in fat and low carb.  This will provide more fuel to optimize your body for better workouts.

Day One

Breakfast
5 egg whites or egg beaters 2 slices turkey bacon
Mid-Morning Snack
1 slice deli chicken slice wrapped around 1 stick of string cheese. Add mustard if desired
Lunch
1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad (the salad can be large up to 2 handfuls of lettuce) 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 sugar-free Jell-O (they really are good)
Mid-afternoon Snack
Laughing Cow Light Cheese on a large celery stalk. (I like keeping a supply of different cheeses in my refrigerator and change it up)
Dinner
Grilled Salmon (George Foreman Grill 4-5 minutes) Steamed asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing.
Dessert
Sugar free Popsicles (1-2)

Day Two

Breakfast
5 egg white omelet with mushrooms and 2 slices chopped turkey or Canadian bacon
Midmorning Snack
1 skim milk mozzarella cheese stick
Lunchrepsfbxcontinuous
1 Cheeseburger with lettuce tomato (no bun-Protein Style) Tossed Salad with Olive oil and vinegar
Mid-afternoon Snack
Laughing Cow light cheese and 1 large stalk of celery
Dinner
1 large Grilled Chicken Breast Steamed broccoli Cucumber Salad (sliced cucumbers, snow peas) 2 Tbsp low sugar dressing
Dessert
Vanilla ricotta Crème (I got this from “South Beach Diet”) 1/2 cup part-skim ricotta cheese 1/4 teaspoon vanilla extract 1 package sugar substitute I put mine in the freezer because it takes me a little longer to eat and that is always a good thing. Savor!

Day Three

Breakfast
4 hard boiled eggs (only the whites) 2 Bonne Bell low fat cheese rounds
Midmorning snack
4 oz. Low sodium deli chicken slices
Lunch
1 can Albacore Solid White Tuna in Spring Water on top of romaine lettuce (add celery and tomatoes if desired) 2 Tbsp Balsamic Vinaigrette 1 Sugar-Free Jell-O
Mid-afternoon Snack
1 part-skim mozzarella cheese stick
Dinner
1 Large piece of Grilled Halibut (George Forman 4-5 minutes) Steamed Spinach Tossed Salad with 2 Tbsp low sugar dressing
Dessert
2 “no sugar added” fudgesicles (helps with chocolate cravings)

Day Four

Breakfast
5-6 scrambled egg whites with fresh herbs and mushrooms 2 slices of turkey bacon
Midmorning Snack
Chicken wrapped around a low fat cheese stick with mustard
Lunch
Chicken Caesar Salad (no croutons) 2 Tbsp Caesar Salad dressing, light
Mid-afternoon Snack
1 cup low fat cottage cheese with 10 cherry tomatoes
Dinner
Tuna Steak Oven Roasted Veggies (I like to get my amount of veggies and place them on pan and put them in the oven at around 400 degrees for about 8 minutes using a fat free non stick oil spray on the pan and veggies)
Dessert
2 sugar-free popsicles

Day Five

Breakfast
5 egg whites or egg beaters 2 slices turkey bacon
Midmorning Snack
1 slice deli chicken slice wrapped around 1 stick of string cheese with mustard
Lunch
1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 Sugar free Jell-O
Mid-afternoon Snack
1 part-skim mozzarella cheese stick
Dinner
Grilled Salmon Steamed Asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing
Dessert
Mocha Ricotta Crème (Again a South Beach thing) THIS IS GOOD! 1/2 cup part-skim ricotta cheese 1/2 teaspoon unsweetened cocoa powder 1/4 teaspoon vanilla extract 1 package sugar substitute Dash of espresso powder 5 mini chocolate chips… could you die?!!!!!