If you are going to prepare you own meals on the weekends, remember that you should eat 5 to 6 meals per day, spaced 2 to 3 hours apart. Your meals should consist of the following: 
 
  • Five ounces of lean protein
  • 1/2 cup of starchy carbohydrates
  • One cup of fibrous carbohydrates
Lean Protein Sources Productive Carbohydrates
  • Chicken (White meat only)
  • Egg whites (one yolk per 4 eggs for taste)
  • Tuna, canned or packaged
  • Turkey
  • Flanked steak / London broil
  • Salmon
  • Any white fish (with scales and fins only)
  • Shrimp, scallops or lobster
  • Lean ham
  • Protein drink (whey or soy)
  • Lean ground beef (90-99% fat free)
  • Brown rice
  • Squash
  • Oatmeal
  • Whole wheat pasta (NOT enriched)
  • 100% whole wheat bread (NOT enriched)
  • Rice noodles
  • Shredded wheat
  • Peas
  • Corn
  • Red russet potatoes
  • Yams / sweet potatoes
Vegetables
  • Broccoli
  • Cauliflower
  • Spinach
  • Red cabbage
  • Radishes
  • Bell peppers
  • Celery
  • Black beans


 

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