You are not permitted to eat anything outside of this menu, except for 1 “cheat meal” per week where you can eat out if you wish.
Eat 2 meals per day. The order of the meals is just a suggestion. Some people omit some of the lunch options and repeat meals multiple days, and that is fine.
The meal plan has an option to print out a shopping list (or you can just read the list using your smart phone. You can even cross items off the list while shopping by tapping on the name of the item)
Smoked salmon salad: 165 calories, 2gm carb. If you like smoked salmon, it is a perfect food for lunches as it is low calorie, low carb, packed with flavor, and requires no cooking! This salad is ready in a flash, as you just need to cut up some green onion, cucumber, radish, and dill.
The weird al. 550 calories, 54gm carb. Roasted red peppers, basil pesto, mayo, goats cheese, red onion, and spinach on a baguette.