1 A source of lean protein chicken, fish, lamb, eggs

2 Some good fats e.g. extra virgin olive oil or virgin organic coconut oil

3 Some fibrous carbs e.g broccoli, cabbage, asparagus, brussel sprouts, cauliflower

The combination of these 3 ingredients will enable you to feel full, provide essential nutrients and help keep you full.

So what are the combinations that we might be looking at, approximately a palm sized portion of protein, 2 palms worth of veggies and about the size of your thumb in fat.  That should just about do the trick. This is the type of meal that has worked for me and many of the clients who have purchased four week fat loss.