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Each PCF meal contains a good source of protein, carbohydrates, fat and a fruit or vegetable.
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Proteins
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Carbohydrates
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Fats
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Chicken
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Baked Potato
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Nuts
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Turkey
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Sweet Potato
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Olive Oil
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Lean Red Meat
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Brown Rice
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Avocado
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Eggs
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Whole Grain Breads
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Flaxseed Oil
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Fish
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Whole Grain Cereal
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Natural Peanut Butter
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Whey Protein
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Wheat/Vegetable Pasta
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Caseins (a type of protein)
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Vegetables (2x a day)
- Dark green leafy (fresh spinach, Okra, Romaine Lettuce)
- Peppers
- Broccoli
- Cucumber
- Jicama
- Artichoke
Fruit (3x a day)
Fluids (No Sodas or Juices)
Tips
- Sleep at least 8 hours a night.
- Get to bed early (every hour before midnight is like 2 hours after).
- Do not skip meals.
- Eat every 2 ½ hours.
- Low sugar intake.
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