1. Jessica Marie, Weight Loss Strategist Website: jessicamarieenergy.com

2. Start with largest meal (supper/dinner) Make enough for leftovers One day fish One day meatless Move on to breakfast, lunch then snacks Tips 3. Seeds & Grains Amaranth Brown Rice Buckwheat Chia Flaxseed Forbidden Rice Hemp seeds Pumpkin Seeds Quinoa Savi Seeds Sesame Seeds Sunflower seeds Wild Rice Nuts Almonds Brazil Cashews Filberts Hazelnuts Macadamia Nuts Pecans Pine Nuts Pistachios Walnuts Lentils & Beans Adzuki Black Black-eyed Peas Brown Lentils Chickpeas Fava Green Lentils Green Peas Kidney Navy Pinto Red Beans Red Lentils Yellow Peas Meats & Poultry 93/7 Ground Beef Lamb Lean Pork Chops Lean Steaks Skinless Chicken Breast Skinless Turkey Breast Veal Venison Fish Herring Mackerel Salmon Sardines Trout Tuna Leafy Greens Broccoli Chard Collard Greens Kale Romaine Lettuce Spinach Protein 4. Amaranth Barley Brown Rice Buckwheat Bulgur Corn Farro/Emmer Grano Kamut Kaniwa Millet Oats Quinoa Rye Sorghum/Milo Spelt Teff Triticale Wheat Wild Rice Whole Grain 5. Asparagus Aubergene Beet Broccoli Brussels sprouts Cabbage Carrot Cauliflower Celeriac Celery Chard Chicory Collards Corn Cress Cucumbers Jerusalem Artichoke Kales Leek Lettuce Mushrooms Okra Onions Pak Choi Parsnips Peas Peppers Potatoes Pumpkins Radicchio Radish Rutabaga Shallots Spinach Squash Sweet potato Sweetcorn Tomatoes Turnips Watercress Yams Vegetable 6. Fruits Apples Apricots Bananas Blackberries Dates Figs Grapefruit Grapes Melons Raspberries Dairy Cheese Cream Cheese Milk Sour Cream Yogurt Extras 7. Lunch Breakfast Snack(s) Insert Leftovers 8. Protein Carbohydrate Vegetable/Fruit Lunch & Supper 9. Protein Whole Grain Fruit Dairy Breakfast 10. Protein Carbohydrate? Fruit or Vegetable? Dairy (yogurt) Snack(s)