**Start every morning with a protein and carb rich breakfast before 9am.
**Stick to a lighter lunch and low-carb dinner.
**Squeeze in 30 minutes of exercise everday before noon.
**Lose 7 pounds in 30 days!
Example breakfast: 2 servings whole grain toast or oats
1 1/2 cups fruit
1/2 cup egg whites
1 cup nonfat cottage cheese
1/4 cup nuts or seeds
Example lunch: Grilled chicken salad
1 cup torn romaine lettuce
2 tbsp. balsalmic vinegar and 1 tbs olive oil with
1/2 cup cooked corn kernels and
3oz grilled skinless chicken breast
For dinner eat 2 cups vegetables, 3 oz lean meat (protein) and 1/2 tbsp oil.