Here’s a summary and review, plus some new info:
Guidelines for the Solid Meal Day
Once per week – four times during the 28-day diet – you’re allowed a healthy solid meal (HSM).
This is not a “cheat” meal. It should consist of a lean protein source, vegetables, and a healthy carb. For the rest of the solid meal day, you’ll consume your shakes and supplements as usual. The HSM will replace one of your shakes. In other words, on HSM day, you’ll have four regular shakes and your healthy solid meal.
Your healthy solid meal doesn’t have to be complex. There’s no need to count calories; just choose “clean” foods. Here’s a simple guideline:
Protein: lean steak, a couple of grilled chicken breasts, turkey breast, baked or grilled fish, etc.
Veggies: large pile of mostly green veggies, steamed broccoli, spinach, zucchini, squash, etc.
Starch: small amount of dry sweet potato, whole-wheat pasta, or brown rice
Salad: large salad with olive oil and vinegar dressing – no cream dressings!
Dessert: small amount of fruit
Don’t sweat the amounts too much. You’ll be surprised at how fast you fill up on these solid foods, so there’s little chance you’ll overeat. Just replace one shake with the HSM once per week.
The best way to time the HSM every week is like this:
Meal 1: Shake and supplements
Meal 2: Shake and supplements
Meal 3: Shake and supplements
Meal 4: Healthy Solid Meal
Meal 5: Shake and supplements
Note: You may be tempted to skip this meal to “make the diet work faster.” Don’t. The solid meal is crucial to long-term success, especially when it comes to the taste and craving changes. Do not skip it.
To best experience the food preference changes, practice what’s called “mindful eating.” In other words, don’t gobble down your HSM, thinking only of the next bite as you’re chewing the previous forkful.
Instead, eat mindfully: put your utensil down between bites and savor the food. Smell it, pay attention to the textures and subtle flavors. Spend some time eating this meal, at least 30 minutes from first bite to last. Relax and enjoy it.
All this will help solidify the food preference changes, helping you kick negative eating habits and develop new, healthy food-related behaviors that last a lifetime.