One-Day Sample Menu 

8 a.m. – Berry Protein Smoothie
(1 scoop protein powder + 1/2 c. strawberries & 1/2 c. blueberries + 1 tbsp ground flaxseed + 4 oz. skim milk)

Noon – Tuna Salad Italiano
4 oz. drained tuna (try to purchase no-salt added or low-sodium tuna). Combine with chopped onion, chopped celery, and chopped tomato with 1 tbsp. olive oil. Add chopped fresh basil, a little garlic and dash of oregano. Scoop onto bed of mixed greens and top off with squeeze of fresh lemon.

3:30 p.m. – Tropical Protein Smoothie
(1 scoop protein powder + ? banana + 1 tbsp coconut oil + 4 oz. soy milk + ice)

7 p.m. – Lemon-Pepper Fish with veggies
(4 oz. of grilled fish (salmon, halibut, or tuna) seasoned with lemon, pepper and garlic. Side of steamed asparagus and broccoli, and a mixed green salad with cucumbers and tomatoes. Salad dressing: 1 tablespoon flax seed oil or olive oil with lemon.)