Here's a "makeover" I just suggested for one of our boot campers.
Her diet is in black, my suggestions in blue.
Day 1:
Breakfast at 8:30am: 1 hardboiled egg. 1 cup coffee – no sugar or creamers
Snack at 10am: 1 apple Add some protein and fat, sliced turkey/almonds.
Lunch: salad w/no dressing. 1 pork tamales Cut out the "masa" or outer shell of the tamale...could be very high in calories depending on the brand of tamale.
Snack at 3pm: 1 orange Once again, add some protein and fat.
Dinner: grilled chicken salad. No croutons.
Drank about a liter of water throughout my day
Day 2
Breakfast: 2 hardboiled eggs. 1 cup coffee – no sugar or creamers
Snack: 10:30am - 1 apple Once again, add some protein and fat.
Lunch: Mediterranean food – three beef kabobs, hummus, small salad and 1 pita bread Totally hardcore is to cut out the pita bread.
Snack: 4:30pm – 1 grapefruit Once again, add some protein and fat.
Dinner at 7:30pm – sushi
Drank a liter of water throughout my day
Day 3:
Breakfast at 8:30: 1 hardboiled egg. 1 cup coffee – no sugar or creamers
Snack at 11:00am: 1 orange Once again, add some protein and fat.
Lunch: foot long turkey sandwich from Subway. Filled with vegetables. Light mayo & mustard. Ditch the bread. Keep the protein and vegetables.
Snack at 4pm: 1 orange and 1 apple
Dinner: chicken and beef bbq’d. Over small portion of white rice. (About the size of my fist) The BBQ beef...Was that made with a sugary based sauce??? Cut out the rice.
Drank a liter of water throughout my day
From the client..."I think what's hard for me is to cut the bread. Even though I eat whole wheat bread I feel like I still need to eat it."
My response..."Cut out the bread, rice, etc., for 2 weeks straight. Your cravings will be strong for about 4 days, and then you should be over it. Increase your good fats too. Olive oil, avocados, etc.."