Food Plan Summary

Here is a really quick overview of what the food plan looks like. Be sure to check the foods lists to see what foods are allowed and what are not.

- 5 meals a day (or you can think of it as 3 meals and 2 snacks, but the rules are the same for all meals)
- EACH MEAL must include:

• 1 palm sized portion of a lean protein
• 1 fist sized portion of carbs OR a fruit
• 1 thumb sized portion of something from the fats list (note butter and margarine are not on the list)

- 2 of your meals a day must include a serving equal to the size of two fists of vegetables
- you may also eat unlimited green vegetables with any meals
- you also get 100 free calories that you can use for whatever you want (condiments, butter, a piece of chocolate)
-the guideline, if you are using your 100 calories to have a treat (such as a bite of cake), in situations where you cannot find out the actual calories, is to assume that a portion the size of -your thumb is the equivalent to 100 calories (this is the strategy identified in the book for this diet/game)
- the only snack you can have outside of this meal structure is cucumbers and celery