Breakfast: Any non-calorie fluid in any amount, 8 oz of fruit juice, (1) slice of wheat toast, 4 oz of fruit, (2) egg whites, (2) turkey sausage links/bacon, or 8 oz protein smoothie. ***Steel Oat-Oatmeal***

Lunch and Dinner: Choose any lean meat by portion of the size of your fist. Veal, Steak, Fresh White Fish (Salmon, Halibut, Swordfish, Red Snapper, Flounder, Crab, Shrimp, Lobster), Skin-Less Chicken, Turkey Meat, Duck, or Ox Tails. ***No pickled or smoked meat

Meal Ideas: Baked lemon pepper fish or chicken, skin-less buffalo wings, chicken curry, turkey tacos with low fat or non fat cheese, low-carb burger, baked fish sticks, crispy chicken strips

Lunch and Dinner Vegetables: Choose any by the portion size of your fist. Collard Greens, Spinach, Bok Choy, Green Salad, Asparagus, Broccoli, Cabbage, Cauliflower, Zucchini***No Corn, Peans, Carrots, or Potatos.

Lunch or Dinner Carbs: brown rice, wheat pasta, sweet potatoes ***only once per day

Dairy: Low Fat or Non-Fat cheese, Almond Milk, Soy Milk, Coconut Milk, 2% Milk

Fruit: Choose at least two per day, 3 hours apart. apple, orange, strawberries, melon, peaches, pineapple, mango, applesauce, 1/2 grapefruit, and grapes. ***no bananas

Snacks: fruit salad, sugar free gelatin with fruit, smoothie, frozen yogurt, soy ice cream, 100 calorie packs of your favorite snack i.e. chips, cookies, pastries, or popcorn.

Beverages: Consume the minimum of 10 glasses or water daily other choices include: tea/coffee w/ sugar substitute, soda water, mineral water, diet soft drink (up to 2 cans), sugar free drinks.

Alcohol: Wine or mixed drinks with juice or crystal light less than 200 calories (8oz) **no more than twice per week**

Use Cooking Spray, Grapeseed Oil, Olive Oil, or Coconut Oil no margarine or butter

EAT BREAKFAST, MID MORNING SNACK, LUNCH, AFTERNOON SNACK, AND DINNER

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Take Set Free Weight Loss before or after any meal just as long was you take as instructed...hold underneath your tongue for 3 minutes then do not eat or drink until 15 minutes after.  Take Set Free twice daily once in the morning, then in the evening. 

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