This fellow is college educated. Very. if you want to be lean follow this as close as you can.
He charged me nothing to type this up for me, he truly cares.
8 oz water or more if needed. vitamins
2 to 3 egg whites or
low sodium cottage cheese
1 to 2 teaspoons almond butter
Organic apple, water
Mixed greens or spinach salad, olives, cucumbers, tomatoes, walnuts, chicken. Low mercury tuna is fine too. Water.
Almonds 8 to 10 pieces - raw and unsalted. Water.
Unlimited vegetables of your choice, fish. Water.
For breakfast you can make shake and you can make it also for lunch or dinner:
Jay Robb egg white or whey protein,
Organic blueberries or raspberries,Ice. Use water or unsweetened almond milk or rice milk.
Feel free to drink tea with no caffeine. Green tea or Oolong tea are good choices. Eliminate coffee, limit alcohol to minimum. Dark chocolate 60% rich & up - 2 small pieces per day.
Give this all your best effort!