Dr Lohr's Healthy Eating Plan

I know everyone wants to lose weight and look great for summer so I am giving you a one month task or challenge. I guarantee great results from this diet and you can do it!
I am not going to get to technical on why the diet works, if you have any questions you can email me.
This diet is comprehensive and is safe it involves a great balance of Proteins, Carbohydrates, and fats.
I strongly recommend using a good multivitamin in conjunction with this diet, something that is from a vitamin store NOT a grocery store. A good multivitamin should cost about $30 for a one month supply. Any questions about vitamins can be answered via email.
Ok let's move forward…
My diet consists of 3 meals a day and snacks in between. I am going to give you different meal plans that are quick and easy to make. The only thing you should be drinking with this diet is water (it is recommended that you carry a gallon jug of water with you, every day this is the amount of water that you should drink (One Gallon equals to about 3 liters). The only exception on drinking is in the morning where you can have 1 glass of OJ, or Milk, and or a coffee.  Absolutely NO sugar shall be added to this diet. NO salt will be added to this diet maybe a pinch of seasoning on your meat. NO Alcohol and NO CONDEMENTS!  When you get to know the diet you will be able to mix and match lunch for dinner and vice versa. Breakfast should remain consistent and the same from the list provided and never skipped.
Side Note: if you wish to use metabolic enhancers with this diet please email me or get permission from your healthcare provider.  Personal workout programs can be personalized via email. We should all be working to be able to do sit-ups, pushups, and stretches. I can put together a workout that you can do at home that will be quick and easy probably about 15 – 30 min total per day.

Breakfast
Start off the day with… Vitamins, you can have water, OJ or if you must a coffee.  If you need a sweetener I recommend using an "all natural" sweetener such as Stevia.  Absolutely NO sugar!
1.      A bowl of Oatmeal, No sugar you can put a scoop of vanilla protein powder on it with 15-30 grams of protein on it mix it with milk or water use cinnamon powder to enhance the flavor.
2.      An omelets made with 2 eggs add spinach and mushrooms even some Swiss cheese. Put low fat cottage cheese on the side. You can have 1 slice of whole wheat bread toasted (no jam or salt is to be added to the egg or bread.
3.       Kashi brand cereal (organic)
4.      2 hard boiled eggs, 1 slice of whole wheat bread, an apple, low fat cottage cheese.
5.      Breakfast shake; 2 eggs or protein powder 20gms, 1/5 banana milk. Blended. If you like peanut butter you can add 1 tablespoon of all natural low sodium peanut butter and then you have a peanut butter breakfast shake.

Snack- One of the easiest snack to have is Celery and all natural peanut butter it's cheap and healthy. If you want an alternate you can purchase protein bars from your local health food store for about $2-$4.

Lunch
1.      Simmer Ground turkey breast a portion should be about 8 ounces total of 20-30 grams of protein. Serve  this over a bowl of spinach with a balsamic vinaigrette dressing, Half a sweet potato or baked potato sweet potato is preferred
2.      One can of tuna, served with a side of fresh spinach and balsamic vinaigrette dressing. Half a sweet potato or baked potato sweet potato is preferred
3.      3 eggs hardboiled, served with a side of fresh spinach and balsamic vinaigrette dressing. Half a sweet potato or baked potato sweet potato is preferred
4.      One can of tuna, mixed with one hardboiled egg with a tablespoon of light mayo. And a side of your spinach. Half a sweet potato or baked potato sweet potato is preferred

Snack should be the same celery and all natural low sodium peanut butter or a protein bar.

Dinner

1.      Ground turkey breast/red low fat ground meat a portion should be about 8 ounces total of 15-30 grams of protein. Serve  this over a bowl of spinach with a balsamic vinaigrette dressing
2.      Grilled salmon "
3.      Grilled chicken "
4.      Can of tuna "
5.      You should have steamed broccoli with any one of these meats, if you like the spinach salad substitute the broccoli with it. For your carbs you can have a Half a sweet potato or baked potato sweet potato is preferred.
Again any snacks should be the celery or the bars.

OK if you must you can cheat on Sundays but don't go crazy, in fact email me what you eat on Sundays.