1. Guidelines
   1. Meals decrease in calories throughout the day
      1. Breakfast is the biggest meal
      2. Dinner is the smallest meal
   2. Complex carbs
      1. broccoli
      2. asparagus
      3. green beans
      4. brussel sprouts
      5. cauliflower
      6. green/red peppers
      7. onions
      8. onions
      9. celery
      10. mushrooms
      11. cucumbers
      12. peas
      13. carrots
      14. corn
      15. AVOID: too much sugar
      16. eat a wide variety
   3. The macronutrients: proteins, carbs and fats
      1. % must change as your body changes
      2. 'good' fats help the body break down fats
2. BREAKFAST
   1. Oatmeal
   2. Cereal
   3. Protein Powder
   4. Fruit
   5. more carbs than the other meals
3. Meal #2
   1. Protein (chicken/fish/tuna)
   2. Vegetables
   3. Complex Carb
   4. Fruit
   5. no fruit after this meal
4. LUNCH
   1. Protein (chicken, fish, tuna, protein powder)
   2. Vegetables
   3. Complex carbs
5. Meal #4
   1. Protein (chicken, fish, tuna, protein powder)
   2. Vegetables
   3. Complex carbs
6. DINNER
   1. Protein (chicken, fish, tuna, protein powder)
   2. Vegetables
   3. Complex carbs
   4. the lightest meal