Here are 75 examples of what you can eat in the morning, noon, and night. Be creative with your recipes. The following items are foods that I like and that I eat when I am on the 12-week diet. These foods ideas should be homemade, you will get the most nutritional value by doing this. For example, and Egg McMuffin can be purchased at McDonalds. When I recommend it as a Morning Idea, I am referring to a homemade Egg McMuffin. Here are the meal ideas:
Since you will be eating six meals a day, I recommend two items a day from each category:
Meal Ideas
Morning
Afternoon
Evening
Omelet
Fruit & cottage cheese
Pancakes*
Toasted bagel with eggs
Low fat muffins*
Bagel & cream cheese
Oatmeal
Fruit smoothie*
Breakfast burrito
Shredded wheat cereal
Waffles & poached eggs
Fat-free turkey bacon & eggs
Egg salad sandwich
Egg & avocado toasted sandwich
French toast with sugar-free topping
Note: Items with an (*) asterisk next to them should have 1-2 scoops of whey protein added to the mix so they carry enough protein for that meal.
Appendix B:
Tracking & Planning Charts For 11-Weeks.
PARILLOIII BODY FAT MEASUREMENT CALCULATOR
To use the Parilloiii Method to determine your body fat percentage, enter your nine skin fold measurements (in millimeters) plus your weight, then press "Calculate".
Part 1: 
