My First Week To-do List on Medi-Weightloss

First Week To-do List

1. Eat 500 calories of lean protein.  Examples:

*Grilled Chicken
*Roasted Turkey Breast
*Lean cut of steak
*Rotisserie Chicken Breast
*Deli shaved chicken or turkey breast (buy good brands that have no more than 1.5 grams of fat per serving)
*Lean burgers (with mustard)
*Lean Ground Beef with taco seasoning mixed in
*Pork tenderloin
*Broiled or Grilled Fish
*Grilled Shrimp and Lemon-pepper seasoning
*Canned Tuna or chicken
*Egg substitute, or use 1 whole egg and 1 egg white
*cottage cheese (sprinkle with sesame seeds)
*protein shake

2. Try different seasoning salts, seasoning packets, rubs, fresh and dried herbs to keep things more interesting.

3. Drink lots of fluid:

*4-8 glasses of low-calories fluid, preferrably water
*Fluids with electrolytes
*Crystal light
*One Caffeine-free Diet coke or decaffeinated coffee

4. Take supplements and appetite suppressants

5. Exercise for 30 minutes 3 x per week

6. Test urine daily to determine Ketosis level

7. Get plenty of sleep