 Fresh fruit
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LUNCH (12 TO 1 P.M.)
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Do softbelly breathing.
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Eat lunch.
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While there are many lunch options, one option that I like is:
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Two cups of steamed or sautéed vegetables
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One-half cup of brown rice
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Sautéed fish—if you don’t have time to cook at lunch, canned salmon is also an excellent option (see Resources for clean sources).
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AFTERNOON SNACK (2 TO 3 P.M.)
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Any of the morning snack options are excellent, or, if you are really hungry, you could try another protein shake.
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BEFORE DINNER
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Walk for thirty minutes, or do your aerobic-exercise training. Do softbelly breathing.
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DINNER (5 TO 7 P.M.)
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Take the second dose of your multivitamin, calcium/magnesium, omega-3 fats and methylation supplements with your dinner. (Remember, you do not need to take vitamin D again here.)
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Eat dinner—again, there are
many
possibilities here. However, one fast and delicious option is:
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Two cups steamed or sautéed vegetables
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Four to six ounces of baked or sautéed chicken (try seasoning with salt, pepper, lemon, and a little rosemary or thyme)
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One-half cup of brown rice or other whole grain
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