BREAKFAST Dream Shake (with fruit optional) 2 AM formula 15 min before shake SNACK See Snack Menu LUNCH Dream Shake (with fruit optional) 2 AM formula 2 PM formula 15 min before shake SNACK See Snack Menu DINNER Consult suggested 7 day dinner menu below 2 PM formula 15 min before meal

SNACK MENU Select 2 per day (Choosing Dream Cookie will maximize results) 1 Dream cookie (with water) 1 Serving of fruit ( 1 med. Apple; 1/2 cup of berries; 1/2 grapefruit etc) *can be added to Dream Shake Pretzels (thin sticks 30 pieces) 1.5 oz. cheddar cheese flavoured mini rice cakes (10 pieces) 6 saltine crackers and 2 tsp. light peanut butter Raw vegetables (as desired) 1 cup sorbet/low fat frozen yogurt 1 bowl low fat popcorn 1 cup low fat yogurt with fruit 6 melba toast with 2 tbs. low cal cream cheese 35g (2 oz.) baked tortilla chips and 45g (5 tsp.) salsa 1 cup 1% low fat cottage cheese 1/2 cup low calorie pudding 120 ml (4oz.) dry red wine or 1 light beer

7-Day DINNER MENU DINNER 1 85g (3 oz.) broiled round steak 114g (4 oz.) steamed broccoli pieces or equal amount of other vegetable 1 boiled potato 1 sliced whole-wheat bread or dinner roll 1 pat butter 240 ml (1 cup) 1% low-fat milk DINNER 2 85g (3 oz.) roasted skinless chicken breast or thigh or 85g (3 oz.) roasted skinless turkey 60g (2 oz.) frozen yellow corn, steamed or equal amount of other vegetable 114g (1/2 cup) long grain brown rice, cooked 1 whole-wheat dinner roll 1 pat butter 240 ml (1 cup) low-fat milk DINNER 3 85g (3 oz.) atlantic salmon, broiled or baked or 114g (4oz.) cod, broiled or baked with lemon and garlic 114g (1/2 cup) long grain brown rice, cooked 100g (3 1/2 oz.) fresh green beans, steamed or equal amount of other vegetable 1 whole-wheat dinner roll 1 pat butter 240 ml (1 cup) 1% low-fat milk DINNER 4 85g (3 oz.) lean pork centre loin chop, broiled 1 medium baked potato 114g (4 oz.) fresh carrot slices, steamed or equal amount of other vegetable 1 tbs. low-fat sour cream 1 whole-wheat dinner roll 1 pat butter 240 ml ( 1 cup) 1% low-fat milk DINNER 5 100g ( 3 1/2 oz. dry weight) whole-wheat spaghetti pasta noodles, cooked 120 ml (1/2 cup) homemade spagetti meat sauce 1 whole-wheat dinner roll 1 pat butter 240 ml ( 1 cup) 1% low-fat milk DINNER 6 240 ml ( 1 cup) chilli con carne 1 mixed green salad with 1 tbs. light dressing - no salt 1 whole-wheat dinner roll 1 pat butter 240 ml ( 1 cup) 1% low-fat milk DINNER 7 Chicken stir-fry with: 85 g (3 oz.) skinless, boneless chicken breast 240 g ( 1 cup) fresh sliced mixed vegetables (any combination of broccoli pieces, carrots, snow peas, mushrooms, onions, celery, sweet peppers) 114g (1/2 cup) long grain brown rice, cooked 1 tbs. canola or safflower oil 2 tbs. low-sodium soy sauce (as marinade) 1/2 tsp. corn starch (mixed with soy sauce) 240 ml (1 cup) 1% low-fat milk

TIPS:
Fat has almost twice the calories of protein and carbohydrates. We suggest that you:
Avoid highly processed and refined foods
Eat a variety of fruits, vegetables and whole grains.
Avoid deep fried and fast foods (i.e. burger restaurants)
Consume steamed and sautéed foods rather than fried,
stir fry with water instead of oil.
Limit oil to suggested amounts
Exercise regularly.

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