21 Pre-Breakfast apple, pear, orange, or raspberries, 12 oz. water Breakfast 2 waffles Morning Snack fruit salad, 12 oz. water Lunch deli platter, Salad Afternoon Snack 3 oz nonfat cheese, 12 oz water Dinner salad, steamed veggies, 8 oz steak Bedtime Snack omelet