Lunch
For lunch, I want you to have some protein, fats, and carbs from fiberrich
vegetables. This balance in macronutrients will slow down digestion time and
keep your insulin from quickly peaking.
Lunch should be light or not too high in calories. Either soups or salads are
perfect luncheon foods. The following soups are nutritious and contain good
carbs: vegetable, black or navy bean, lentil, tomato, and chicken with vegetables.
Soups to avoid are starchy or potato based.
For salads, try Greek, Vietnamese, or Thai options. Opt for romaine, endive,
or mesclun rather than iceberg lettuce, which has fewer nutrients. Your salad
should contain no more than 5 to 6 ingredients to control calories.
Make your own salads at home before leaving for work, or go to a salad bar.
Don’t pick prepared salads. Some salads appear weightloss friendly and healthy,
but that’s deceptive—they could contain added sugar, salt, hydrogenated oils,
croutons, or processed deli meats. You have to control what you put in your
mouth. Of course, potato and macaroni salads are not on the Perfect 10 Diet .
Dressing can add a lot of calories, too, so opt for a teaspoon of extra-virgin olive
oil instead. Always stay away from low-fat salad dressings made with sugar or
high-fructose corn syrup.
Dinner
On the Perfect 10 Diet, dinner is the lightest meal of the day. Dinner should be
eaten at a reasonable time, like 7:00 or 8:00 p.m. Try to eat dinner at least 2 or 3
hours before going to bed. I want you to enjoy it. I’d love for you to turn off the
TV, relax, and really savor your dinner. Set the table, put some music on, and
light some candles. Take the time to taste your food and appreciate the close of
the day.
For dinner, you should still combine protein, fat, and carbs, but avoid refined
and simple carbs altogether. If you’re really hungry, it is okay to eat a dinner that
is slightly higher in calories than lunch as long as you do not overdo it.
After dinner, you shouldn’t eat anything else afterward. Never go to bed on a
full stomach. In fact, you should go to bed feeling slightly hungry— not
starving, otherwise hunger pangs will wake you up. Just eat enough that you feel
full, but not so full that you can barely move. Also allow at least 11 to 12 hours
between dinner and breakfast.
You’ll notice on the Perfect 10 Diet menu that the food choices are rich at
times, but you don’t have to eat a restaurant quality meal every single night. A
small turkey or cheese sandwich is fine on the Perfect 10 Diet too. Salads are