High-Protein Low-Carb Diet created for me by my friend (now deceased) Ruben Riguero

A diet rich in soy and whey protein, found in ...

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

I want to share with you all the diet created for me by Ruben earlier this year before he was tragically taken from us this past month. He was a gentle spirit and kind soul and wanted the best for all he encountered. I hope this plan may be of service to everyone who reads it.

Daily:

•Take a multi vitamin (One-a-Day Weight Smart or Woman’s Health are ideal)
•Drink a gallon of water (buy gallon jugs and refill smaller bottles throughout the day
•Eat small portions every 2 ½-3 hours (5 total; example 8am, 11am, 2pm, 5pm and 8pm)
•Don’t eat after 9pm( or less than 3 hours before you go to bed)
Breakfast-Meal 1 or 8am meal
•Half a cup of whole oats (mix with water and Splenda in the microwave, add ¾ cup of acceptable fruits if desired.
•3 eggs whites or egg beaters
Or
•Half a cup of whole oats
•Protein shake (Isopure zero-carb formula); mix one scoop with water and ice in the shaker
Or
•Low-carb smoothie; use acceptable fruits, plain yogurt, unsweetened juices, skim milk, Splenda, zero carb protein powder
•3 egg whites or egg beaters
********Consume more grams of protein than carbs with each meal****
Lunch- Pick 2 for Meals 2 & 3 or 11am & 2 pm meals
•Small salad with romaine and/or spinach, vegetables, 3 oz chicken, fish or turkey, and balsamic vinegar or lemon juice for dressing

***DO NOT add cheese, oil or creamy dressing to salad. Most places have balsamic vinegar or lemon juice available. Try to stick to darker greens rather than iceberg lettuce.

•Sandwich on whole wheat bread or tortilla wrap; use 3 oz of grilled chicken breast, turkey or fish (try to stay away from cold cuts because of the sodium content). Low-fat or no cheese, vegetables, vinegar and/or mustard.
***NO MAYO on sandwiches and wraps.****
•Lettuce wraps (same as sandwich but with iceberg leaves instead of bread); this is a zero carb meal, you can have this in addition to one of the above options as some carbs are suggested for energy.
****Consume more grams of protein than carbs with each meal****
Dinner-pick 2 for Meals 4 & 5 or 5pm & 8pm meals
•3oz of grilled or baked chicken breast, turkey breast or fish
•½ cup of steamed brown rice or ½ of a medium-sized sweet potato
•½ cup of steamed vegetables
OR
•Spaghetti sauce with fat-free or low carb sauce made with ground turkey
•Whole wheat pasta
***No butter with noodles, you can mix and match lunch & dinner options as you are eating 5 times; there is room to be creative here without compromising carb intakes.
*****Consume more grams of protein than carbs with each meal*****
Snacks
•10-15 plain (unsalted & not flavored) almonds
•¼ cup of an acceptable fruit option
•A Rice cake with peanut butter
•Celery sticks with peanut butter
•Half a scoop of protein shake mixed with water and ice in shaker
*****NO more than 2 of these a day*******
Acceptable Fruits (Splenda may be added):
Raspberries Honeydew
Blackberries Apricots
Cranberries Grapefruits
Strawberries Nectarines
Blueberries​ watermelon
Papaya​ peaches
Notes:
•Eating 5 meals a day will speed up your metabolism
•You will feel slightly grumpy or groggy due to low carb intake initially, but you have to FIGHT THROUGH!!!
•Think about the goals you are trying to reach, It will make dieting so much more enjoyable!
•Track progress
•Good Luck! Have fun! 90% of looking good is feeling good! Let the diet work for you!

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