Sample Fix It Menu! :)

Make sure you are eating every 2 1/2 -3 hours. A simple light snack...

Choose one meal from each category.



  • 3/4c cup cooked oatmeal (or cream of rice) with 3 egg whites 5 minute ( not quick oats) (or 1 scoop protein powder) (use any of the following) unsweetened applesauce, stevia, cinnamon, and slivered almonds (get creative) -you can add a few blueberries

  • 3/4 cup Ewerhorn gluten free crispy brown rice cereal (organic) add to 1 scoop protein powder with ice and water and shake.

  • 3 egg whites with any vegetables on a gluten free piece of toast.

  • 3 egg white omelet with any vegetables 2 slice rye (100% grain free) toast with jelly or a little almond butter (little spread means just enough to add flavor...not coverage.

  • 3 Egg whites and a side of mix~ 1/2 cup brown rice or quinoa,(keem-wa) dried cranberries, and local honey.

  • 1/2 cup uncooked oatmeal (3/4 c brown rice cereal), 3/4 cup natural low fat greek yogurt (no white sugar), 1 scoop protein powder and a few sliced almonds( mix)

  • 1 scoop Protein powder , 1/2 cup oatmeal uncooked raw, water, ice, blend, or shaker cup.


  • Grilled chicken / fish / tuna fish (no mayo) over salad with balsamic dressing or low fat dressing (no Caesar dressing) with 1/2 cup quinoa or brown rice

  • Salad with grilled chicken / shrimp / salmon (low fat dressing)+ small sweet potato

  • Grilled chicken on rye with lettuce tomatoes, mustard

  • Grilled chicken on gluten free bread with spinach, roasted red peppers and cucumbers

  • Tuna, with 3/4 cup beans (garbanzo, kidney etc), sliced carrots, celery, a little olive oil, balsamic vinegar

  • Turkey breast (low salt boar's head) on flax wrap with lettuce, tomato

  • Chicken and-medium sweet potato with balsamic

  • Chicken or ground turkey and brown rice 1/2 c (or quinoa) with steamed Broccoli

  • White meat turkey burger with lettuce/tomato/and salsa

  • Steamed chicken with vegetables (Chinese-no white rice or 1/2 cup brown rice) order with no msg soy sauce, or salt. Steamed only. You add coconut secrets spicy garlic sauce, and hot spices.


Fish, chicken, or seafood, 100% white meat turkey, filet or flank steak

Large salad with low fat dressing (olive oil and balsamic)

Unlimited Grilled or steamed vegetables

Snacks *****(between breakfast and lunch and lunch and dinner)

1 scoop Protein with ice and water mid afternoon

  • Apple/banana (banana needs to be yellow/green) with 5 almonds/cashews mid morning

  • c Greek low fat plain Yogurt (fage) with 1/2 scoop protein powder mid morning (few blueberries)

  • Stay away from anything a protein bar

Stay away from anything white..(rice cakes, potato, white rice, sugar) . Drink your water take .65 and multiply it by your body weight for the exact amount of water to drink FOR FAT LOSS!!

Remember you are what you try to eat cleaner and lighter!!!

Dave Paris