breakfast use 2.cups of kashi strawberry fields cereal  1. bannana  1. blue berry cereal bar 1. cup 3.9oz. motts no sugar apple sauce  1/3 cup of non-fat dry milk with 1. teaspoon of ground cinnamon and drink 1. can 11.5fl.oz of low sodium V8 juice this will start your metobolic system for the day . kashi makes a variety of cereals you can  any golean brand of kashi but check the sugar content  you should not exceed 9 grams on cereal  (check supplement page for this meal ) on the milk i use non-fat dry because of the easy to use and availabilty of non-fat on the road if you have a refrigerater you can buy whole non-fat milk  and eat this at the start of the day after you come off you break  this is important !
in my origanal diet plan i eat only the 3 meals aday now i eat  a snack  between meals twice aday .  a .39oz. stick of hershey's extra dark chocolate and a kashi grandola bar the chocolate has good flavanol antioxidant's  and only 60 calories per stick if you add this it may slow your weight loss a bitt but can help you stay on the diet and this is optional on the diet  you can try it both ways and see if any defferance in the weight loss happens
now it's lunch time i use 12 triscuit fat reduced crakers 3 slices of wasa crispbread fiber wafers and 2 multi-grain crispbread wasa wafers 1 kashi gandola bar and 1. 5oz. 100% natural white chicken in water can and 1 can of 11.5fl.oz low sodium V8 juice 1 teaspoon of garlic powder  i mix this as a dish but you can eat it sperate if you want to
now for dinner  i use 1 can of starkist low sodium chunk light tuna in water 1 pack of pink salmon skinless & boneless 6oz. size 1 can of del monte leaf spinach no salt added 13 1/2 oz.  1 can of french style green beans no salt added 14.oz  1 can of  sliced carrots 8.25 oz  1 cup of motts no sugar added natural apple sauce 3.9oz  take the emty cup and fill it with apple cider vinegar 5% diluted with water acidity MAKE SURE YOU ONLY USE 5% ARE LESS FULL STRENGH WELL BLISTER YOU ! i use 1 teaspoon of garlic powder  and mix it all together but you can eat seperate  also i use can goods but you can use fress if you can like a salad and use the vinegar as a dressing  and if you dont like fish  you can use chicken are turkey brest and any grean type of vegis will work  do this  meal plan 4 hours apart and last meal  2 hours before bed time