Sample Menu
Here is a sample Day-1 menu that I pulled from another source. BTW, the book states that you're allowed 3 tbsp. of lowfat dressing one time daily for salads. Good luck!
DAY 1- PHASE 1
Breakfast: One cup oatmeal, 1/2 cup of orange segments (or about the
size of a small to med orange), 1 cup herbal tea and one 8 oz glass
of water
1st snack: (3-4 hours later) 1/2 cup brown rice, 1/2 cup beans, 1 cup
skim or soy milk and one 8oz glass water.
Lunch: (3-4 hours later) Large salad with crumbled hard boiled egg
whites (toss the yolk) from two eggs, sliced tomato, cucumber,
radish, green onions, yellow squash, zucchini, (you get the idea?)
with 2 tablespoons low fat dressing, one 8 oz glass of water.
2nd snack: (3-4 hours later) 6oz low- fat yogurt and one 8oz glass
water.
Dinner: (3-4 hours later) 1 cup brown rice with steamed vegetables
seasoned with your favorite spices and 1/4 cup black beans, 1/2 baked
sweet potato, 1 cup skim or soy milk and one 8oz glass water.
3rd snack: (one and a half - 2 hours before bedtime) bowl of fruit,
cantaloupe, honeydew, grapes, or carrots, roasted chickpeas. 1 cup
herbal tea (chamomile is good) and one 8 oz glass water.
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Please feel free to join our weekly threads. Many of the members share their menus, so you can get some good ideas in there 
and I have varied my meals quite a bit. But if you're home all day and afraid of snacking on "illegal" food, it was convenient. Also, I'm a weigh-a-holic 
and I've lost 4 pounds in three days, so I suppose I'm doing ok with the right foods. Good luck!
