Formula For A Perfect Meal By Ian Appling

1. Lean Protein

Low fat Cottage Chesse Egg Whites Turkey Breast Chicken Breast Any fish Lean beef Protein powder

2.Low Glycemic Starch

Oatmeal Sweet potato Brown & Wild rice Beans (Pinto, Navy, Lentel) Wheat, Rye Pumpernickel bread (in moderation) Wheat Pasta (in moderation)

3. Fiber

Broccoli Cauliflower Lettuce Green Beans Spinach Mushrooms Onions Sprouts

4. “Good Fat”

Olive Oil Avocados Nuts Fatty Fish Oil (Salmon) Natural Peanut Butter

5. Good Fruit for Breakfast and after workouts

Blueberries Apples Oranges Strawberries Cherries

Notes:

1. Eat every 3 hours after breakfast by combining groups 1,2,3, and 4.

2. Portions: Experiment for two weeks to determine how much food you need. If it is meal time and you are not hungry reduce your portions by 30%. Conversely, if you are starving way before meal time, increase by 30%.

3. Drink 8-10 glasses of water a day.