Personal Best recommends Bill Phillips' "Eating for Life" principles and recipe book :
- Eat six small meals a day, one every two to three hours
- Eat a portion of protein and carbohydrates with each meal
- Add a portion of vegetables to at least two meals daily
- A portion is the amount of an authorized food approximately the size of the palm of your hand or your clenched fist
- Consume one tablespoon of unsaturated oil daily or three portions of salmon per week
- Drink at least 10 glasses of water a day
- Use performance-nutrition shakes (or vitamins) if necessary to make sure you're consuming optimal levels of required nutrients
- Plan your meals in advance, and record what you eat
- Plan your grocery list
- Once a week, on your "free day", eat whatever you want
The following foods are "Eating for Life"authorized foods:
| Proteins | Carbohydrates | Vegetables |
| chicken breast | baked potato | broccoli |
| turkey breast | sweet potato | asparagus |
| lean ground turkey | yam | lettuce |
| swordfish | squash | carrots |
| orange roughy | pumpkin | cauliflower |
| haddock | steamed brown rice | green beans |
| salmon | steamed wild rice | green peppers |
| tuna | pasta | mushrooms |
| crab | oatmeal | spinach |
| lobster | barley | tomato |
| shrimp | beans | peas |
| top round steak | corn | brussels sprouts |
| top sirloin steak | strawberries | artichoke |
| lean ground beef | melon | cabbage |
| buffalo | apple | celery |
| lean ham | orange | zucchini |
| egg whites or substitutes | fat-free yogurt | cucumber |
| low fat cottage cheese | whole-wheat bread | onion |
Mid-morning, mid-afternoon and evening "meals" could be replaced with a low sugar meal supplement shake. We recommend Prograde shakes and meal replacements which can be purchased at our store http://personalbest10.getprograde.com Vanilla flavored shakes can be blended with ice, yogurt, flavored diet sodas and fruit for a tasty treat.
Remember portion control (especially carbohydrates) at all meals, but indulge in larger portions of green veggies. On this "diet" you may feel like you're eating all the time! Indeed, every two to three hours you will be eating a lite meal. For meal and snack suggestions, we recommend Bill Phillips' "Eating for Life" recipe book. Each recipe has a photo of the completed meal and a great photo of the actual ingredients which takes the mystery out of it all. "Hey, I've got half of those ingredients in my cupboard right now!"
Summer grilling fits in well with this eating plan. Your portion of meat along with a big pile of grilled red, yellow and green peppers and onions makes for a great shishkabob style dinner. Stay away from ice cream treats. You can do it for 4 weeks!
Remember, you have a free day once a week. Eat whatever you want on that day (within reason). You can change your free day from week to week depending on your social calendar. This is an eating plan you can live with.