Soy and Whey Protein Diet Plan?

I recently read in "First" magazine of drinking Soy and Whey for breakfast and lunch with a 300 calorie or less dinner. The weight loss that they reported was remarkable and it seems very doable. They said that you have to consume greater than 20g of protein in your soy or whey shake. Does anyone have any first hand knowledge of this plan or the long term affects of protein?

This is a condensed version of the plan that was in the magazine.


Breakfast and lunch

1 soy or whey shake blended with 1/2 cup frozen fruit.
or
1 soy or whey bar with a side of fruit.

Dinner

4oz lean meat with 2 cups steamed vegetables
or
Any Stouffer's Lean Cuisine, Healthy Choice, or Weight Watchers Smart Ones prepared dinner containing 20 grams or protein and 300 calories or less.

Hi MovingForward,

I recently read the same article. I was wondering if you still had website address that they provided? Let me know!

Thank you

Quote:

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Originally Posted by rainsong

Hi MovingForward,

I recently read the same article. I was wondering if you still had website address that they provided? Let me know!

Thank you

---

I have the magazine in front of me, but I don't see any websites. The soy and whey that was used for this one woman was by Dr. Tabor Revival shakes and bars. I didn't buy these, but I did go and buy a high protein and whey shake and the taste isn't so bad. This has all the protein that she recommends as well as little sugar, and I got it for under $20.

I will say that I have cheated yesterday I just had to EAT something more. This is very restrictive and just hard for me to do after I eat my main meal; otherwise I do just fine. Let me know if you decide to try it and of your progress. If you need any other info just let me know.

I did the same thing.. I went and got some yummy whey powder and mix it with soy milk and frozen fruit. way yummy. I totally dont have cravings for sugar or anything else for that matter. I took a whole cheesecake to work for the wolves (co-workers) to eat and didn't even shutter! I actually had energy to get up (on a saturday I might add) and walk on my treadmill! This is my third day and have lost 14lbs already. I feel great! Getting the right combo of fruits is important I think, frozen peaches didnt have much taste to me, but the mixed fruit of strawberries, blueberries and blackberries was awesome. The whey powder is vanilla praline, maybe that makes a differance in taste to me!
Best of luck!

i also read the article in First magazine and want to give it a try but i am wondering....to make the shakes do i mix the whey protein powder with soy milk? and a 300 calorie lean cuisine is hard to find since they upped the calories...any suggestions? thanks, el

for me, I mix 1 scoop of whey and mix it WITH 1 1/2 cups of soy milk. Chocolate is great with a mix of 1/2 banana! I think the diet says you can use the bars, shakes etc. and it appears that they are either whey or soy bars/shakes. Being a libra I like to balance things out and do 50/50! LOL! So far so good! I think the end result is in 2 meals you should consume 20 grams of soy and 20 grams of whey. Then you eat your "sensible" dinner. Thats what I got out the magazine anyways!

Quote:

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Originally Posted by MissBobbie

for me, I mix 1 scoop of whey and mix it WITH 1 1/2 cups of soy milk. Chocolate is great with a mix of 1/2 banana! I think the diet says you can use the bars, shakes etc. and it appears that they are either whey or soy bars/shakes. Being a libra I like to balance things out and do 50/50! LOL! So far so good! I think the end result is in 2 meals you should consume 20 grams of soy and 20 grams of whey. Then you eat your "sensible" dinner. Thats what I got out the magazine anyways!

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I agree with Miss Bobbie about the 50/50 thing that is what I am doing. I have my Soy in the morning because mine tastes horrible then I have my Whey shake because it tastes the best. Each has at least 20g of the protein that the article stated, and that is what is most important just make sure to watch the sugar totals keep it under 10g. You are allowed to have two 100 calorie snacks a day along with your under 300 calorie dinner. I wish I had a scanner so I could post this of everyone, but I don't, but if you need anything specific from the article I would be happy to tell you I still have the magazine.

Hi Ladies.. I too just read this article and it caught my eye.. so many magazines, so many diets but for some reason this one peaked my interest..

I bought the chocolate whey gourmet brand... you mix a scoop with 5 ounces of milk or water.. I used 5 ounces of 1% milk and a bit of water as it was reallythick..it's quite good..

today is only day one for me so I look forward to some of the success that you have all had...

Glad I found this thread!

What kind of results have you seen? 14 lbs in a week is amazing..

dont forget to have soy too. mixing your drink with soy milk i think is the key. 15 lbs today! we always see the most loss for that first week definately but its always nice to get your excitement up!
peace ladies~

I seen the same article and have decided also to give it a try,,they do say it boosts your energy and that is somthing i need badly...congrats on the weightloss hope it continues....I sure hope this diet works.......does anyone mix the whey with silk that is the brand of soy my family is use to drinking.......

have any of you watched the biggest loser? well.... I don't follow it religiously but last week the guy trainer was "encouraging" this guy as he was doing yoga.. and he focused so sincerely on him.. and said.." this fat DOES NOT BELONG TO YOU....." wow... a few hours later I picked up this magazine and have had a great start so far. You know what? THIS FAT DOES NOT BELONG TO YOU!
it has become a mantra to me.... I KNOW this fat does not belong to me... somehow along the way I lost who I was and think I finally have the tools to get "me" back. I wieghed in at 314lbs on tues. and as of today.. 299.8! guess what.. this fat does not belong to ANY of us!
deep subject I know.. maybe a new thread... but all those magazines.. all that money.... one thing for sure... we never give up looking for the answer that is right for us. Kookdos for those that never give up! THAT.... is half the battle I think.
Namaste Ladies~
Miss Bobbie

I too have just started this but I have both soy powder mix and whey powder mix and I use 1 scoop of each with 12 ounces of Fat Free milk with 3-5 ice cubes in the blender. I have chocolate for both. I have not yet added the frozen fruit but will pick some up on my next trip to the grocery store. That will remove the need for ice cubes I think. I can not afford the soy milk. We are a family of 5 on a single income. But the FF milk is a great price. My shakes are yummy for my tummy! :)

I forgot to mention that since cholesterol is an issue for me, I am also going to continue with my daily bowl of oatmeal. It may be my dinner since the way I make it comes to 265 calories and 10.5g fat. That would be a nice warm meal to take me through the night. I know the fat may be high but I have to have a smidgen of half and half on it. Just gotta!!:)

I have also seen the article in First magazine. There is no such thing as a short term "diet" that works. Losing weight is a change of eating and exercise habits. That being said, a protein shake is a great way to start your day! Protein digests slower than the traditional carb breakfast and will help you feel full till lunch. I drink a shake with 1 scoop vanilla whey protein, 1/2 c frozen fruit (I love 50/50 blueberry and rasberry mixed) 1 TBSP flaxseed oil (Omega 3's), 1-2 TBSP ground flaxseed (fiber, intestinal health among other things) and 1/2-1 cup liquid for consistency - vanilla Soymilk, water, blueberry pomegranate juice, etc. They taste awesome - even my husband says they keep him full till lunch. I lost 7 lbs in Jan. (13 left to go!) I also take a multivitamin and a mineral supplement and omega 3's (fish oil). You have to be sure your body gets the nutrition it needs to perform its best! I also take Zylene, an appetite supressant and energy booster. I am a distributor for nutraceuticals including the Zylene, but it has worked for me as well as some of my friends. I want to say that up front - this is not an ad, just being honest.

Eating well - shopping for only fresh fruit veggies/dairy/eggs, etc and minimizing red meat, processed foods and sugar are important but you have to get off the sofa! If the gym is not your thing, do 10 jumping jacks (or something) everytime you get up or down or go to another room in the house. Dance doing housework. Get creative! Get a friend and hold each other accountable. Keep a food journal to find the "hidden" calories. These are all tips that may help you lose weight. Don't go hungry - your body will go into "fat storage mode" which is the opposite of what you want! Eat healthy snacks - plan them out so when you get hungry you have something other than chips to snack on.

I hope this helps someone! I lost 50 lbs back in the 80's and I can't believe 20 have crept back! (And I gained most of that orig. 50 trying "diets"! They do not work.) Whether you have 5 lbs or 50 lbs to lose I think we all feel the same - unhealthy! Get healthy! Eat healthy! Start today!

I changed my plan around a little too. I try to follow the plan like it said but, but I just wasn't getting enough food. So when I have my sensible dinner I add more veggies and a slice of whole wheat bread, and that does the trick for me. I also use fat free milk along with my soy and whey shake's so I can be balanced. So far so good and I haven't craved sweets at all which I am thrilled with. I haven't weighed myself yet because I went off the wagon for two days, but I am hoping that doesn't happen again, lol. How is everyone else doing?

I, too, read this article with great interest. I've tried a lot of different ways to lose weight and have had success on all of them. My problem has always been psychological. I have had an emotional reason for hanging on to the weight. I've been hiding behind it for years. Now that I've recognized and acknowledged why I've held on, I'm ready to let go and come out of hiding. Since this is something different, I'm willing to give it a try.

I'm starting today. I'll keep you posted on my progress!

Hi!

Just want to let you know that I have emailed Kathleen Keating's assistant a list of questions regarding this diet and as soon as I hear
something, I will pass along.

Here are the questions that I sent:

1. Can the shakes be sweetened with splenda?

2. Can SILK be used as the soy protein?

3. What is the best WHEY protein that I can use?
(currently I bought EAS vanilla flavored) I am looking for a BRAND name if possible. Or, if this is fine to use, just let me know.

4. Can I use other fruit - other than berries? (ie. mango's, peaches, etc?

5. Correct me if I am wrong, but I understand that you MUST combine soy AND whey in your shake TOGETHER! Not have a soy shake for breakfast, then a whey shake for lunch! The article is not clear on this - but the recipes from Kathleen helped to make it clear for me.

6. Can other ingredients be added to the shakes in addition to the soy, whey and fruit? (ie: non-fat plain dannon yogurt?)

7. For snacks, can I have 2 tsp of natural peanut butter with I slice of complete whole grain low calorie bread? (in place of an apple with peanut butter?)

8. Can I use 1 Cup of perfectly soy protein drink from "BOM-DIA" (Bolthouse farms) and just add ice and 1 scoop of whey protein? (The perfectly protein has 10 grams of soy protein, 3 fat grams and 24 grams of carbs from the apple juice.)
9. Dinner ideas - any chance you know of a really good tasting frozen dinner? I have tried SEVERAL lean cuisines and had to throw them out. YUCK!

10. Is there any other info you can pass along?

Thanks!

What are your results so far? You go girl!!!! I have about 80lbs to lose and we can do it together!

Hello All!

Just want to let you know that I had a wonderful dinner! I drank the 2 shakes today and my snacks. Then, just now for dinner, I ate a HEALTHY CHOICE MEAL - Cafe Steamers - Grilled Basil Chicken!

YUMMO!! - if you ever tried the Lean Cuisine chicken carbonara - it tastes very similar to that - even better! Just thought I would let you all know! It felt soooooooo good to eat some pasta! Nice amount too!

Thanks.....

My mom just started this diet a few days ago and has lost 1 lb each day plus she is diabetic and her sugars have lowered significantly. I asked her about the hunger and she said that the shakes fill her up and she has not had any issues. She loved the fact that the article said you could lose 87 lbs by Easter - she doesn't have that much to lose but she is determined to make this diet work. Especially since it is helping her sugars!

I'm going to start it this week (once I buy the protein) so I'll let you know if I see great results.

:)I also just stared using this diet combined with about 45 minutes of pilates and hip-hop dance everday. i make my own shakes (cheaper of course) and bought soy milk in choc. and vanilla. I also purchased Choc. and Vanila whey. I followed the recipes to make your own and I absolutely love the Mucho Mocha! It has banana, cinnamon and instant coffee crystals. The taste really surprised me. The pina colada is great too. The only thing I had a problem with is freezing the banana so I just use ripe, fresh bananas. I don't know if this makes a difference but its great! And it keeps me satiated until dinner which I try to eat early, around 5pm to 6pm. I started this diet on Saturday and have lost 4 lbs as of today (Tues.) I haven't tried the whey protein bars yet, any suggestions on good cheap ones like from Walmart? I had to do something. I only have one pair of jeans left that I can actually fit into and have put on 35 lbs in the past year! I am determined to do this and see what happens! I also use one of those waist wrap things to make you sweat more when you workout and I a definitely sweating that out! Any suggestions on protein bars? Thanks and God bless all of you. Keep up the good work!;)

It sounds like you're doing everything right! 4lbs in 4 days!!!! You'll have the 35lbs off in no time! I also made a choc shake this morning and it was so fabo!!!! I can't wait to eat lunch!!!

How many hours are you spacing your meals and snacks?

What are you eating for dinner? Did you see my post about the healthy choice dinner?? Yum!

Bye for now.

Quote:

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Originally Posted by hope4me

Hi!

Just want to let you know that I have emailed Kathleen Keating's assistant a list of questions regarding this diet and as soon as I hear
something, I will pass along.

Here are the questions that I sent:

1. Can the shakes be sweetened with splenda?

2. Can SILK be used as the soy protein?

3. What is the best WHEY protein that I can use?
(currently I bought EAS vanilla flavored) I am looking for a BRAND name if possible. Or, if this is fine to use, just let me know.

4. Can I use other fruit - other than berries? (ie. mango's, peaches, etc?

5. Correct me if I am wrong, but I understand that you MUST combine soy AND whey in your shake TOGETHER! Not have a soy shake for breakfast, then a whey shake for lunch! The article is not clear on this - but the recipes from Kathleen helped to make it clear for me.

6. Can other ingredients be added to the shakes in addition to the soy, whey and fruit? (ie: non-fat plain dannon yogurt?)

7. For snacks, can I have 2 tsp of natural peanut butter with I slice of complete whole grain low calorie bread? (in place of an apple with peanut butter?)

8. Can I use 1 Cup of perfectly soy protein drink from "BOM-DIA" (Bolthouse farms) and just add ice and 1 scoop of whey protein? (The perfectly protein has 10 grams of soy protein, 3 fat grams and 24 grams of carbs from the apple juice.)
9. Dinner ideas - any chance you know of a really good tasting frozen dinner? I have tried SEVERAL lean cuisines and had to throw them out. YUCK!

10. Is there any other info you can pass along?

Thanks!

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You asked some really good questions make sure to let us know the answers; I am really interested to hear the answers.

I too started this diet today and I weigh 1 lb less then I did this am and that is after eating! I also joined a gym and that hopefully will help also. Keep the results coming in so I can use them as inspiration!

I, too, have jumped on the soy and whey bandwagon. I have found it satisfactory for the most part but do experience hunger pangs in between the shake and the snacktime. I have opted to crunch a stalk or two of celery and drink plenty of water. I cannot have frozen veggies EVERY night for dinner so I have also had a 1/2 cup each of lettuce and spinach mixed with a cup of various fresh veggies. I use a slight drizzle of olive oil and red wine vinegar for a dressing. I started last Monday and have lost 4lbs in 4 days. It took me almost 10 years to gradually put on this weight, which, by the way doesn't belong to me :) If I can continue this... Wait...I will continue this and be a "bunny" by Easter!! I am so glad I found this thread for I need to know someone is there with me.

OMGOSH! Me too! I am sooooooo glad we have this forum to talk to eachother about the diet. I too had hunger pangs, but they have subsided since I am putting half a banana in my shakes.

I too have lost 2.5lbs since Tuesday. I really like this plan and definately feel that I can stick with it - with no problem. Have you tried the choc/banana shake? Yummo!

I also love eating pasta every nite! (healthy choice meal).

Keep up the great work!

ps - will let you know when I hear the answers to my questions. thanks.

I am sitting here wondering if I can use soy milk to get my soy instead of the soy powder. I know that you are supposed to take in 20g of soy and whey, but for those of you using the soy milk is this working for you? I want to use the soy milk with a whey powder would this still give me the benefits and weight loss?

I read the article and went out and bought the soy (Light Silk Vanilla Soy Milk) and some Vanilla Whey and will try a shake in the morning. But, I see a lot of people seem to be confused about the Whey and Soy? The recipe that they give you to make says to use Soy Milk (or Light soy milk) along with the whey powder. I am SURE that if you use Soy Powder (I didn't even know there was such a thing), as long as it's equal to Soy Milk, it would be fine. I have actually been on Weight Watchers since November 14th along with an exercise program (30 minutes at least 5 days a week) and have lost 26 pounds........but I am looking to give my metabolism a jump start cause I only lose about a pound a week now and that seems so slow. So, I am going to see if I add some soy and weigh (I figured out the points for Weight Watchers and it's about a 6pt shake on WW), I usually don't use 6 points for breakfast, but I think I may just do the shake once a day and see if that makes a difference.........and I'll just include those 6 points in to my daily point range and hope it makes a difference. Good luck to everyone and I'm very interested to see the answers to the questions that were asked!!! Take care.

Yes, use the soy milk with the whey powder. One cup of the milk, one scoop of powder and one cup fruit. I find that fresh fruit has more flavor than frozen. As long as my hubby doesn't complain about the grocery bill I'm gonna use fresh. LOL

My roommate and I are starting this diet this weekend. (Had to wait until another pay day rolled around. :rolleyes:) I am so encouraged by the posts here! Congrats to all you ladies on your weight loss! I wish you continued success. My question is does anyone have a recommendation for a quiet blender? I ask because I start work at 5:30 in the morning and I don't want to wake up Sparky by running a loud blender. Would an immersion blender work if I also included, say, a half a banana? I'm a ditz in the kitchen (trying to get better though!) and I have NO idea what the best plan of action is. Would it be possible to blend it the night before and then drink it? Please, if you have any suggestions, they would be greatly appreciated. Thanks and continued good luck!

Hey all...so glad to find this website, and a group of gals trying the "first" diet too! i just started it yesterday and LOVE it!!!! They don't taste nearly as bad as I thought they would! I too use fresh fruit, and some frozen, depends on what the fresh produce looks like or prices!

Some poeple were asking about "name brand" whey protein....
I went to GNC and bought this stuff, my personal trainer recommended it. Its called GNC Pro Performance : Wheybolic Extreme 60It has 20 grams of protein per scoop! it also has amino acids, and leucine! It comes in a bunch of flavors, I currently have the vanilla. my fav shake is the pina colada, I use light silk soy choco, and I don't put in the orange extract!

How's everyone doing thus far!?:p

My mother gave me this article because I have always struggled with my weight and I have tried everything from Atkins to Pure Weight Loss. I have been on this diet for almost a week now and I have not seen results like the results I am getting now! I moved out of my parents house about 8 months ago and I gained approx. 45lbs. I have already lost 18 of those pounds just this week. In this article it says that it is ideal for Woman. My fiancee is doing this diet with me because he used to be a powerlifter then he got really sick about 2 years ago and couldn't lift for 6-8months then he never got back into it, he gained about 100lbs. over this past week, he has lost 22lbs, in just a week. It really works.
I am not a big milk fan, and the soy milk is DELICIOUS. i have also adventured out and tried the different flavors. I really recommend the chocolate, especially for those of us who have a sweet tooth!

I also started this diet on Monday of this week. I have only lost 3 pounds but I feel that my clothes are getting looser. Are all of you that are seeing dramatic weight loss exercising every day? I have not been exercising this week.

The shakes that I make are the choc/banana and the pina colada. I use soy milk with my whey protein powder.

Wow it sure sounds like we are creating our own "soy & whey" club!

I am still at 15 lbs for the first week! I think my body doesnt know what to do! I think its just waiting for me to start grazing sugary snacks again lol! sorry body... havent craved any!

I have been mixing up my diet plan as well. If I learned anything from dieting its that I have to keep it delicious, interesting and non-repetitive.

So how do you spice up soy and whey drinks? Well so far I have created several differant recipes just on a fluke. running out the door at 7 am leaves little time for planning and as a libra.. its what I do best. Last minute things! Today I had choc soy silk/whey powder with a fat free mango yogurt and crushed ice. I threw it all in a plastic shaker bottle and away I went with breakfast. I also didn't stick to the 100 calorie apple snacks very well. I am not a huge fan of raw veggies either unless there is a lot of buttermilk ranch to douse them in.:rolleyes:

I went and got some of those 100 cal snacks (goldfish, cheese nips etc.) and I actually forget to eat them! But when I do get those in between meal hunger pangs, those usually keep me going until dinner. Although I eat the pre-packaged meals sometimes, I like eating fresh meats and veggies for dinner. I just keep it simple, fresh and lowfat. What the heck.. it HASTA be better for me that what was going on before right?

All I know is, what ever it is that I AM doing... makes me feel better, sharper, more content and in control. So what the heck? Weight loss is a bonus as far as I'm concerned.

Ladies... we ARE doing it! YAY!

I just myspaced you forward..
I'm all for a "losing wieght buddy"
I go by MissBobbie there too! LOL

Hey! I've been doing the diet for five days! I feel a lot better. I have a LOT of weight to lose (let me just say - the article in First, well, that could be me!) I don't have scales, so I don't know how much I've lost, but I am smaller!

I have been following the diet this way: every morning and lunch, I have the shake made of one scoop vanilla whey powder (from Wal-Mart), 4 oz. vanilla soy milk, 4 oz fruit juice or frozen fruit, and (sometimes) a banana. So far I've tried only vanilla because W-M was out of chocolate flavor whey and only had regular (not lite) soy milk. I've had strawberry juice blend with banana shakes (which is yumm-o!) and orange-pineapple juice blend with banana (ditto on the yumm-o!) My hubby made one this morning with orange-pineapple juice and a small can of pineapple, but it wasn't for me.

I'm going to try this coming week some of the chocolate (if they have it) with banana, and also some yogurt for flavor.

Some things I've learned:
you don't need to add any sweetener, the whey powder has nutrasweet and the fruit juice or fruit makes it sweet enough. Also if you get frozen fruit, don't get the kind "in sugar" cause it makes the shakes waaaaay too sweet (and besides that, it gave me a major sugar buzz!)

the snacks they recommend are fine, but if you analyze them you'll see that they are usually a serving of protein, a serving of dairy, or a serving of veg. I've had a slice of grilled chicken with a slice of cheese as a snack, and I've had five crackers with peanut butter spread on them. I've found that I don't need a morning snack, but I do need an afternoon snack - I go from lunch shake at 1 pm to supper at 8 pm and it is a looooong interval!

Well, best of luck to everyone!

ta,

Cassie

Wow! I am so excited I found this site! I, too, started this diet and have been VERY happy in just the two days I have been on it. I do the shake (soy milk and whey protein) in the morning-- (I add ice and a banana so I feel like it's a smoothie) It completely fills me up throughout the morning-- then an apple with some peanut butter for snack... lunch is a whey bar (not the best) and some fruit then a sensible dinner (chicken and some salad) I am loving it! In just TWO days I have shed 4 pounds. (I dont like to say LOST because I didn't lose them... I never want to FIND them again!!!)

This is awesome I have other people to talk to about it! :) I am so excited!

Quote:

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Originally Posted by MissBobbie

I just myspaced you forward..
I'm all for a "losing wieght buddy"
I go by MissBobbie there too! LOL

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Did you myspace me MissBobbie? If you did I didn't get a request.

I am so glad that I started this thread it seems that everyone has expressed an interest in doing this diet plan. Instead of using Soy powder I went and got the Soy milk, and I am hoping that this will help and make me a lot happier. I am so excited to hear about all the weight loss that is happening with everyone here; way to go!

I'm going to start this soy and whey diet this sunday. I've purchased whey and soy powder, choc and vanilla silk soymilk. I've also got some raspberries, strawberries and mixed fruit blend. I have some apples, peanut butter and zone bars.
Can anyone tell me the best way to go with what I have? I have also bought some fresh veggies and lean meats. Can these be grilled instead of steamed? I have about 100 pounds to get rid of because it is starting to cause me some serious health issues like an extremely low vitamin D level of 13.3, which should be around 60. Blood sugar of 124 fasting and I have high sedrate and abnormal arthritis level. Boy . . . I need to be traded in, huh?!
I have talked with my physician that has been doing all of these tests and she thinks that this diet would be good for me at this point in my life. If anyone can give me a good daily plan to follow I would be extremely greatful. I am so, so, so, serious about starting this diet with alot of excitment as well that I want to make sure I am doing the right thing the right way. This is my last attempt to get this weight off of me. All other diets and health plans have failed me mostly because I have failed them. But, this time it is different, we have a beach vacation planned in June and I want to be able to comfortably walk on the beach with my husband and kids without pain from the weight on my feet from my body weight. I would also like a low impact excise plan to start out with.
If you can help me with this, please give me some feedback and bless you for it.
Good luck to everyone and I am so glad that I have found this forum. Sorry for the book I ended up writing, promise the next won't be so long.
Lots of Love
LoosingLucy:)

loosinglucy
I am certainly NOT an expert on this diet, but I will tell you what I have been doing, based on what I read in FIRST and what I researched online. Other people might do something slightly different based on what they read-- so, their input could help you out also-- but here's what I have been doing:

Morning-- 1 cup of soy milk, one scoop of whey in a blender with a cup of ice (that's my preference, the ice) and a whole banana. Drink it up..

Snack (around 11am for me) an apple (sliced) with two teaspoons of peanut butter

Lunch-- whey bar and fruit (i don't particularly care for the whey bars, but i don't have the flexibility or time to blend something up at lunch)

snack-- i have 100 cal. popcorn becase it fills me up

dinner-- any lean cuisine, etc.. 300 cals or less. Or homemade meal less than 300 cals.

I drink lots of water throughout the day and in three days now I have dropped 6 pounds.

good luck!