Aim for 1 "Perfect" meal a day (1 lean meat + 1 resistant starch + 1 fruit/veg + 1 metabolism booster)
Aim for 10 grams resistant starch a day 25-35 grams of fiber a day 5-9 fruits/veggies a day 3 whole grains a day
6 Simple rules to keep in mind:
1 - ditch the artifical sweeteners 2 - prepare the same meals often 3 - always eat your daily snack 4 - don't skip meals 5 - keep trigger foods out of your house 6 - don't drink liquid calories (especially carbonated beverages even diet sodas or sparkling water)
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