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fatty Fish meal

  • Salad &/or vegetables, free amount
  • Fatty fish like salmon/swordfish/mackerel/tuna 3 oz.
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

Chicken meal

Chicken breast baked with rosemary on a cuuting board.
  • Salad &/or vegetables, free amount
  • 5 oz. chicken breast or thigh
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

white fish meal

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  • Salad &/or vegetables, free amount
  • up to 6 oz. white fish like cod/halibut/bass
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

Egg meal

Vegetable frittata with tomatoes, potatoes and cucumber
  • Salad &/or vegetables, free amount
  • 2 eggs
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

cheese meal

Mozzarella and tomatoes, caprese salad.
  • Salad &/or vegetables, free amount
  • 5 oz. fresh mozzarella cheese/ ¼ cup full-fat ricotta or cottage cheese/ 1 oz. goat cheese/ 2.8 oz. hard cheese
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

beef meal

Meatballs in tomato sauce with hot pepper on a wooden table
  • Salad &/or vegetables, free amount
  • 4 oz. grass-fed beef
  • ½ cup cooked sweet potato
  • 3 tsp. extra virgin olive oil

Note if you are having meatballs the ideal portion is 5 small meatballs.

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