Meal options: Keep them simple and Effective.

For sizing; 75 gms of almonds is about 60 almonds, and 225 gms of lean protein comes from lean meat approximately the size of your fist.

Option 1: (for vegetarians)

50 gms of whey protein isolate plus 75 gms of nuts with two table spoons of peanut butter or one table spoon of ghee. You may also select other protein isolates as you deem fit.

Option 2: 225 gms of cooked, white, non-fatty fish plus 75 gms of nuts with two table spoons of peanut butter or one table spoon of ghee.

Option 3: 225 gms of cooked chicken plus 75 gms of nuts or two table spoons of peanut butter or virgin coconut oil or one table spoon of ghee.

Option 4: 225 gms of cooked fattier protein (red meat or fatty fish or dark poultry) plus one table spoon of olive or macadamia oil.

Option 5:  5 whole eggs (easiest if hard boiled) with one table spoon Ghee or two of peanut butter.

Unlimited quantities of the following are allowed at each meal.

Spinach, Brussel sprouts, Kale, Collard greens, Asparagus, Brocolli and other cruciferous vegetables.

No sweet corn, beans, tomatoes or carrots are permitted.

One table spoon of olive oil or macadamia nut oil can be included as dressing as long as you have not included the 75 gms of nut and two table spoons of peanut butter or one table spoon of ghee or coconut oil, in that meal.

One binge meal is encouraged every 7 days.

Worrying that this diet is too strict for you to follow? Just start with changing your breakfast and consuming it within 30 minutes to 1 hour of waking. Just this will make you lose noticeable fat in 4 to 6 weeks. That should motivate you to do 100 percent for 5 days and to fast on the 6^th and then indulge yourself on the 7^th day. It really is not too difficult to do 100 percent from the start day for at least one week and the results will motivate you to stick to the full programme for a minimum of 5 weeks if not for even longer.

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