Copyright Disclaimer

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Teresa Burke
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2 Copyright 2012 All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine or newspaper and has written approval prior to publishing. Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs mentioned herein should not be adopted by any purchaser without review and consent with your health professional. The authors are neither responsible, nor liable for any harm or injury resulting from these programs or the use of the exercises described herein.

3 Introduction I m excited to introduce your meal plan for the Eat, Drink, and Shrink program! I have provided nutritional breakdowns for breakfast, lunch, dinner and snacks to keep your bodies metabolism pumping efficiently. This scientific breakthrough of eating fat burning clean foods, in the right portions, combinations, and at specific times is the ticket to your weight loss success! The true excitement for you, though, is that unlike many weight loss programs out there, you will feel great while implementing this program. You will not only drop pounds and inches, but you will feel energized, your skin will look years younger, and you will feel great! There is a false illusion that something has to be complex to work. This program is not complex. It is so simple. All you have to do is stay within the shopping list and the meal plan and watch as the pounds and inches melt off. Some notes to consider while implementing this meal plan: If you find yourself in a situation where you don t have a specific item available, like fruit for breakfast as an example, you can take the fruit and place it in your snack, lunch or dinner. We all know some of us are morning people while others are night people. Those that are morning people tend to be hungriest around noon time. On the other hand, those who stay up later get hungrier around dinner. You will want to stay in the parameters of quantities, but may need to rearrange the equation to fit your lifestyle and your hunger needs. Try to stay within the quantities for each 24 hour period and always consume only those foods on the shopping list. The foods we eat play a large role in our weight loss, belly fat and the shape of our bodies.

4 That is the main secret behind eating whole, all natural products. You tend to be able to eat more and still lose weight, making everyone around you very jealous! If you have any questions on whether you should eat something or not, take another look at the shopping list. If it is not there, it is safe to say it is not approved for your weight loss plan. I would like to talk candid for a minute. I have been around many people trying to lose weight for a long time. Everyone wants instant results! That is why all the bogus diet pills out there make billions of dollars as they feed into the human ego for quick results with the least effort. Eating from this plan of only 5 ingredients is simple and it will save you time and money. You will begin to see results in week one, but some of your bodies do not trust you because you have starved it, fed it crap, and took pills in the past to get results. Be patient if you haven t always given your body the best. It may take 20 days before you start seeing results, but you will for sure start seeing a total body transformation in as little as 40 days! I am excited for you to become your ultimate self in Body, Heart, Mind and Soul. With gratitude, Danette May Author of Eat, Drink and Shrink Plan

5 The Meal Plan The following meal plans are broken down by gender and movement level. Make sure you are being completely honest about your activity level. If you are starting an exercise program (like the one on the Forever Fit Challenge website, you will be in the moderate movement category.) We would love to have you join this community. It will be the support you need to make this a lasting commitment and will keep you compliant with exercise. It provides a fun community of like minded people and NEW exciting, doable work outs weekly that will keep it fresh and work in conjunction with the meal plan! You will lose weight by eating from Eat, Drink and Shrink, but adding a movement plan will increase your results substantially. Define Your Movement Pattern Movement Level How Active Are You? Minimal Movement Includes daily tasks around the home. Walking or hiking 3-4 times per week. An occasional yoga, pilates or weight lifting class. Moderate Movement Includes strength training programs performed 3 times per week (30 min-1 hr/session). Cardio 2-3 times per week 20 min-1 hr) Extreme Athletic Movement Includes working out with your hobby or craft 2+ hrs/day at least 4 times per week Once you find the appropriate activity level, you are ready to begin to choose your specific meal plan.

6 Let s Get Started Women s Sample Meal Meal Breakfast 3 oz protein ¼ c. carbs 1/4 c. veggies Women s Menu Plan - Minimal Movement Snack 2 oz protein 1/4 c. veggies Lunch 2-3 oz protein Snack 1/4 c. veggies 2 oz protein Dinner 3 oz protein ¼ c. carbs Snack eat only if you are hungry 2 oz protein

7 Meal Women s Menu Plan - Moderate Movement Breakfast 2-3 oz protein 1/2 c. carbs 1/4 c. veggies Snack 2 oz protein 1/2 c. veggies Lunch 3 oz protein Snack 2-3 oz protein ¼ c. veggies 1/4 c. fruit Dinner 3 oz protein, ½ c. carbs Snack (optional) 2 oz. protein

8 Meal Women s Menu Plan Extreme Athletic Movement Breakfast 4 oz protein 1/2c. to ¾ c. carbs Snack 3 oz protein ¼ c. veggies Lunch 3 oz protein ½ c. carbs Snack 2-3 oz protein ¼ c. veggies or add 1 oz protein Dinner 4 oz protein ½ to ¾ c. carbs Snack 2 oz protein ¼ c. veggies or fruit

9 Men s Sample Menu Choose the right menu plan for you based on your current activity or movement level. Meal Breakfast 1/2 c. carbs 3 oz protein Men s Menu Plan - Minimal Movement Snack ¼ c. veggies 2 oz protein Lunch 3 oz protein Snack 2-3 oz protein ¼ c. veggies 1/4c. fruit Dinner 3 oz protein ½ c. carbs

10 Meal Breakfast 4 oz protein ½ c. carbs Men s Menu Plan - Moderate Movement Snack 3-4 oz protein Lunch 4-5 oz protein 1 c. veggies ½ c. carbs Snack 3-4 oz protein 1/4 c. fruit Dinner 4-5 oz protein ½ c. carbs 1 c. veggies Snack 4 oz protein ½ c. fruit 1 tbsp fat

11 Meal Breakfast 5-6 oz protein ½ c. carbs 1 c. veggies ½ c. fruit Men s Menu Plan Extreme Athletic Movement Snack ½ c. carbs 5 oz protein Lunch 5 oz protein ½ c. carbs 1 c. veggies ½ c. fruit Snack 4 oz protein 1 c. veggies ½ c. fruit ½ c. carbs Dinner 5-6 oz protein 1 c. veggies ½ c. fruit 1 c. carbs 1 tbsp fat Snack 3 oz protein ½ c. fruit * A note for male athletes: Most men in the extreme athlete category are not looking to lose weight. Most are typically interested in quick meals that fuel your body optimally while maximizing your energy levels. Eating from this meal plan and shopping list will increase your performance output and will keep your system clean and pumping efficiently. You ll save yourself preparation and cooking time making it easy to try recipes that taste good and are good for you!

12 Danette s Rules for Success: Eat every 2-4 hours (3 is ideal) Eat within an hour of waking Include protein every time you eat to keep you full and energized Your veggies can be cooked (steamed, sautéed in cooking spray, roasted) or raw If you are not sure about quantity, measure at first to get an idea of sizes Do not WAIT until you are hungry Water throughout the day keeps you healthy and hydrated 1 gallon per day is ideal Be prepared. Know when and where the next meal is coming from Log your food to know what s really happening Take one day at a time, making changes is a lifestyle change Once you begin adopting this meal plan, it is not uncommon to experience hunger the first week as your body adjusts. Stay as consistent as possible while on this plan. Your patience will be rewarded with an increase in energy, motivation, improved libido and extreme weight loss.

whites Whole eggs Haddock Cold or any white fish Shrimp Scallops Bison 1% cottage cheese Whey Protein

13 Shopping List What you put in your mouth is 80% of the way you are going to look and feel Protein Chicken Turkey Extra lean ground turkey Lean hamburger Lean steak Beef filet Tilapia Buffalo Tuna Egg whites Whole eggs Haddock Cold or any white fish Shrimp Scallops Bison 1% cottage cheese Whey Protein powder Egg white protein powder Lobster Venison Fat free Greek yogurt Kefir Chia seeds CHIA SEEDS TILAPIA

Carbohydrates Slow cooked oatmeal Lentils Beans (kidney, red, black, cannelloni) Sweet potatoes White potatoes Red potatoes Barley Quinoa Amaranth Buckwheat Brown rice Shredded wheat Oat bran

14 Carbohydrates Slow cooked oatmeal Lentils Beans (kidney, red, black, cannelloni) Sweet potatoes White potatoes Red potatoes Barley Quinoa Amaranth Buckwheat Brown rice Shredded wheat Oat bran Brown rice Pumpkin Whole-wheat spaghetti Couscous Ezekiel bread Low sodium rice cakes Hummus (preferably homemade) QUINOA Fruits and Veggies All are acceptable, but go for variety and lots of color.

Good Fats Flax oil Pecans (all nuts consumed

Peanut butter Almond butter Soy nut butter

Hummus PECANS Condiments All herbs and spices

Ginger Garlic Lemon verbena Mint Orange mint

15 Good Fats Flax oil Pecans (all nuts consumed raw and unsalted) Olive oil Almonds Walnuts Peanut butter Almond butter Soy nut butter Avocado Coconut oil Grape seed oil Olives Hummus PECANS Condiments All herbs and spices Mustard Chili peppers Chives Cilantro Dill Ginger Garlic Lemon verbena Mint Orange mint Oregano Parsley Rosemary Sweet basil Tarragon Thyme Turmeric CHIVES TURMERIC

16 The above lists of herbs are the ones I like using when I cook. They also have many healing proponents and considered FREE FOODS! NOTE: If you are someone who has to have ketchup on everything, find ketchup that uses maple syrup, honey or Stevia in it, as opposed to high fructose corn syrup. Always use sparingly. Random Foods Almond milk Coconut milk Rice milk Stevia for sweetener Honey Maple syrup (100%) Ground flax seed Teas (try to choose mainly decaffeinated) Mushrooms (free food) Multivitamins Multivitamins Fish oil (must be USP certified or pharmaceutical grade quality) Fluids Drink ¾ of a gallon to a gallon of water per day

17 Foods to Avoid Diet soda Carbonated drinks Creamy based salad dressings Deli meats Processed soy products Alcohol Cheesy products Frozen food dinners Cream in coffee (use almond or coconut milk) Artificial sweeteners Food Exchange Guide I am putting the foods in the categories I do for a purpose in helping you lose fat efficiently, while providing your body with the adequate amounts of vitamins and nutrients it needs each day. Each one of my recipes breaks down the percentages in each recipe. Of course these are not exact measurements (I am not an exact kind of person), but the cool thing is, it works! I have tried this on 100 s of people and have seen them drop weight. The science lies in the foods chosen, the portion amounts, and takes into account the time of delivery into your system. The science behind 5 ingredients or less recipes is to save you time, money, and calories, using only clean, nutrient dense food options hence limiting most of our excuses. Free Foods These foods can be eaten as often as you would like: *mustard *herbs *spices *lemons and limes mushrooms herbal tea water

18 Carbs: ½ cup carb 1/2 pita 1 whole-wheat tortilla 1 slice Ezekiel bread (whole grain bread product) ½ cup cooked oatmeal, all variety rice, couscous, amaranth, beans 1 rice cake ¼ cup hummus (hummus will also be added as a fat) Fats: 1 tbsp. fat 1 handful of raw unsalted nuts 1 tbsp. almond/peanut butter 1 tbsp. oil ½ avocado 1 tbsp. hummus 4 Edamame shells or 1/8 cup Veggies / fruits = I am totaling them in their raw uncooked form. Proteins: 3 oz. approximately one deck of cards worth of meat 1 scoop of whey protein ½ cup of cottage cheese, kefir or Greek yogurt 3 egg whites or 2 whole eggs NOTE: I would go sparingly on the sugars and milks, 2 tsp. /day on sugars and 1/8-1/4 cup of almond/coconut milk/day. In addition, if the recipe is in the snack area, do not eat it for dinner or lunch, as those items tend to have more sugars in them and you will go over your limit for the day. Recipes should stay within their categories.

What your day will look like:

What your day will look like: Guidelines for starting your Nutrition Program First, always remember that I am available to you 24/7 for any questions you may have about what foods to eat or avoid, how to make something, when to eat,