Female Diet for Phase 1:

Breakfast:
5 egg whites
Unlimited vegetables (see list)
1 serving of starch (see starch list)

Mid-morning:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)

Lunch:
6 ounces of lean meat (chicken breast, white meat turkey; white
fish like tilapia and orange roughy, boiled shrimp, egg whites)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Mid-afternoon:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)

Dinner:
6 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Evening- 5-6 egg whites / USN Pure Protein IGF1

Unlimited vegetables (see list)

** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Male Diet for Phase 1:

Breakfast:
8 egg whites & veggies OR 5 egg whites and 1 whole egg.
1 serving of vegetables (see list)
1 serving of starch (see starch list)

Mid-morning:
4 turkey or chicken muffins (see recipes) OR
Small meal option (see list)
Unlimited vegetables (see list)

Lunch:
8 ounces of lean meat (chicken breast, white meat turkey; or 10 oz white fish like tilapia and orange roughy)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Mid-afternoon:
4 turkey or chicken muffins OR
Small meal option (see list)
Unlimited vegetables (see list)

Dinner:
8 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Evening- 6-8 egg whites**
Unlimited vegetables (see list)

** No carbs (starch) after 7:00 PM (about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!