A Meal Plan To Get Lean by Peggy Hilbert Here is a sample meal plan that I used to lose weight, and to lose that last layer of fat. BREAKFAST 1 bowl of plain oatmeal or grits ( you can buy the individual packets in a box and use 1 pack) Flavor with sweet and low or cinnamon on the oatmeal, or butter buds on the grits) One slice of whole wheat toast with low fat jelly MID MORNING 1 or 2 egg whites (boil eggs and eat only the whites - you can put a little salt on the eggs or eat with 2 rice cakes - the peanut butter or the caramel cakes taste very good) LUNCH 1 large sweet potato with cinnamon and sugar (just a little) or bakes potato with butter buds and vegetables (broccoli, asparagus, carrots, green beans, are the best) OR a dish of rice with vegetables (I make the rice and add a can of zucchini) OR a chicken breast with vegetables (I put light soy on the chicken to give it flavor) White tuna fish with no fat dressing or low fat mayonnaise (you could add an egg white too) MID AFTERNOON 2 rice cakes OR 1 or 2 egg whites OR non-fat cottage cheese OR vegetables DINNER 2 grilled fish fillets (you can buy them in the freezer dept. - Mrs. Paul's or Gorton's) a salad with no fat dressing (minus the croutons) and a box of frozen vegetables (broccoli, squash, etc.) OR substitute the chicken or the fish NIGHT SNACK Edy's Frozen Fruit Bars - strawberry is the best OR 2 rice cakes OR a sugar free, fat free Popsicle Follow this for two weeks and you will see a difference. You can take one day to eat something you really want. For the start of your program you must stay away from the bread and pasta.