Preparing Your Food

  • Remove all visible fat and skin from meat, poultry, and fish.
  • Raw vegetables are preferred but you can steam cook, boil, or microwave vegetables if desired.
  • Bake, broil, grill, or roast meat portions. You may also stir-fry in a non-stick pan with olive oil cooking spray.
  • After cooking, weigh your meat portions on a food scale. Keep in mind meat is much lighter after it is cooked.

Healthy, low calorie snacks are helpful in boosting metabolism and curbing your appetite in between meals. Even if you are not very hungry, try to snack on something small. It is important to eat about every 3 hours to keep you metabolism burning and prevent hunger throughout the day.

Snacks: The following are low-calorie foods that may be eaten throughout the entire program without limitation: