I thought I would write out what I ate in a typical day, 3 eggs for breakfast, lunch could be 3 pieces of cold fried chicken cut up with about a cup of lettuce and 2 tablespoons real mayo all mixed together, supper may be 8 oz steak and 3/4 cup grean beans. evening snack 3 big pieces of cheese. Thats how I ate and lost weight. In fact the only difference now is a few extra veggies, fruit 3-4 times a week and lots of nuts. I hope this helps U somewhat.