Copyright © 2012

All rights reserved. No portion of this manual may be used, reproduced or transmitted in any

form or by any means, electronic or mechanical, including fax, photocopy, recording or any

information storage and retrieval system by anyone but the purchaser for their own personal

use. This manual may not be reproduced in any form without the written permission of the

publisher, except by a reviewer who wishes to quote brief passages in connection with a review

written for inclusion in a magazine or newspaper and has written approval prior to publishing.

Disclaimer

This book is not intended for the treatment or prevention of disease, nor as a substitute for

medical treatment. Programs mentioned herein should not be adopted by any purchaser without

review and consent with your health professional. The authors are neither responsible, nor liable

for any harm or injury resulting from these programs or the use of the exercises described

herein.

Introduction

I’m excited to introduce your meal plan for the Eat, Drink, and Shrink program! I have provided

nutritional breakdowns for breakfast, lunch, dinner and snacks to keep your bodies’ metabolism

pumping efficiently. This scientific breakthrough of eating fat burning clean foods, in the right

portions, combinations, and at specific times is the ticket to your weight loss success! The true

excitement for you, though, is that unlike many weight loss programs out there, you will feel

great while implementing this program. You will not only drop pounds and inches, but you will

feel energized, your skin will look years younger, and you will feel great! There is a false illusion

that something has to be complex to work. This program is not complex. It is so simple. All

you have to do is stay within the shopping list and the meal plan and watch as the pounds and

inches melt off.

Some notes to consider while implementing this meal plan:

If you find yourself in a situation where you don’t have a specific item available, like fruit for

breakfast as an example, you can take the fruit and place it in your snack, lunch or dinner.

We all know some of us are morning people while others are night people. Those that are

morning people tend to be hungriest around noon time. On the other hand, those who stay up

later get hungrier around dinner. You will want to stay in the parameters of quantities, but may

need to rearrange the equation to fit your lifestyle and your hunger needs. Try to stay within the

quantities for each 24 hour period and always consume only those foods on the shopping list.

The foods we eat play a large role in our weight loss, belly fat and the shape of our bodies.

That is the main secret behind eating whole, all natural products. You tend to be able to eat

more and still lose weight, making everyone around you very jealous!

If you have any questions on whether you should eat something or not, take another look at the

shopping list. If it is not there, it is safe to say it is not approved for your weight loss plan.

I would like to talk candid for a minute. I have been around many people trying to lose weight

for a long time. Everyone wants instant results! That is why all the bogus diet pills out there

make billions of dollars as they feed into the human ego for quick results with the least effort.

Eating from this plan of only 5 ingredients is simple and it will save you time and money. You

will begin to see results in week one, but some of your bodies do not trust you because you

have starved it, fed it crap, and took pills in the past to get results. Be patient if you haven’t

always given your body the best. It may take 20 days before you start seeing results, but you

will for sure start seeing a total body transformation in as little as 40 days! I am excited for you

to become your ultimate self in Body, Heart, Mind and Soul.

With gratitude,

Danette May Author of Eat, Drink and Shrink Plan

The Meal Plan

The following meal plans are broken down by gender and movement level. Make sure you are

being completely honest about your activity level. If you are starting an exercise program (like

the one on the Forever Fit Challenge website, you will be in the moderate movement category.)

We would love to have you join this community. It will be the support you need to make this a

lasting commitment and will keep you compliant with exercise. It provides a fun community of

like minded people and NEW exciting, doable work outs weekly that will keep it fresh and work

in conjunction with the meal plan! You will lose weight by eating from Eat, Drink and Shrink,

but adding a movement plan will increase your results substantially.

Define Your Movement Pattern

Movement Level How Active Are You?

Minimal Movement

Includes daily tasks around the home. Walking or hiking 3-4 times per week. An occasional yoga, pilates or weight lifting class.

Moderate Movement

Includes strength training programs performed 3 times per week (30 min-1 hr/session). Cardio 2-3 times per week 20 min-1 hr)

Extreme Athletic Movement

Includes working out with your hobby or craft 2+ hrs/day at least 4 times per week

Once you find the appropriate activity level, you are ready to begin to choose your specific meal

plan.

Let’s Get Started…

Women’s Sample Meal

Meal Women’s Menu Plan - Minimal Movement

Breakfast 3 oz protein ¼ c. carbs 1/4 c. veggies ¼ c. fruit 1 tbsp. fat

Snack 2 oz protein 1/4 c. veggies

Lunch 2-3 oz protein ½ c. veggies

Snack 1/4 c. veggies ¼ c. fruit 2 oz protein 1 tbsp. fat

Dinner 3 oz protein ¼ c. carbs ½ c. veggies 1 tbsp. fat

Snack eat only if you are hungry 2 oz protein ¼ c. fruit

Meal Women’s Menu Plan - Moderate Movement

Breakfast 2-3 oz protein

1/2 c. carbs

1/4 c. veggies

¼ c. fruit

1 tbsp. fat

Snack 2 oz protein 1/2 c. veggies

Lunch 3 oz protein ½ c. veggies

Snack 2-3 oz protein ¼ c. veggies 1/4 c. fruit 1 tbsp. fat

Dinner 3 oz protein

½ c. veggies

¼ c. fruit,

½ c. carbs

Snack (optional) 2 oz. protein ¼ c. fruit

Meal Women’s Menu Plan – Extreme Athletic Movement

Breakfast 4 oz protein ½ c. veggies ¼ c. fruit 1/2c. to ¾ c. carbs 1 tbsp. fat

Snack 3 oz protein ¼ c. veggies ¼ c. fruit 1 tbsp. fat

Lunch 3 oz protein ½ c. carbs ½ c. veggies

Snack 2-3 oz protein ¼ c. veggies ¼ c. fruit 1 tbsp. fat or add 1 oz protein

Dinner 4 oz protein ½ c. veggies ½ to ¾ c. carbs

Snack 2 oz protein ¼ c. veggies or fruit

Men’s Sample Menu

Choose the right menu plan for you based on your current activity or movement level.

Meal Men’s Menu Plan - Minimal Movement

Breakfast 1/2 c. carbs 3 oz protein ½ c. veggies ¼ c. fruit 1 tbsp. fat

Snack ¼ c. veggies 2 oz protein

Lunch 3 oz protein ½ c. veggies

Snack 2-3 oz protein

¼ c. veggies

1/4c. fruit

1 tbsp. fat

Dinner 3 oz protein ½ c. veggies ¼ c. fruit ½ c. carbs

Meal Men’s Menu Plan - Moderate Movement

Breakfast 4 oz protein ½ c. carbs ½ c. veggies ¼ c. fruit 1 tbsp. fat

Snack 3-4 oz protein ½ c. veggies

Lunch 4-5 oz protein 1 c. veggies ½ c. carbs

Snack 3-4 oz protein ½ c. veggies 1 tbsp. fat 1/4 c. fruit

Dinner 4- 5 oz protein ½ c. carbs 1 c. veggies ¼ c. fruit

Snack 4 oz protein

½ c. fruit

1 tbsp fat

Meal Men’s Menu Plan – Extreme Athletic Movement

Breakfast 5-6 oz protein ½ c. carbs 1 c. veggies ½ c. fruit 1 tbsp. fat

Snack ½ c. carbs 5 oz protein ½ c. veggies

Lunch 5 oz protein ½ c. carbs 1 c. veggies 1 tbsp. fat ½ c. fruit

Snack 4 oz protein 1 c. veggies ½ c. fruit ½ c. carbs

Dinner 5-6 oz protein

1 c. veggies

½ c. fruit

1 c. carbs

1 tbsp fat

Snack 3 oz protein

½ c. fruit

1 tbsp. fat

* A note for male athletes: Most men in the extreme athlete category are not looking to lose

weight. Most are typically interested in quick meals that fuel your body optimally while

maximizing your energy levels. Eating from this meal plan and shopping list will increase your

performance output and will keep your system clean and pumping efficiently. You’ll save

yourself preparation and cooking time making it easy to try recipes that taste good and are good

for you!

Danette’s Rules for Success:

Eat every 2-4 hours (3 is ideal)

Eat within an hour of waking

Include protein every time you eat to keep you full and energized

Your veggies can be cooked (steamed, sautéed in cooking spray, roasted) or raw

If you are not sure about quantity, measure at first to get an idea of sizes

Do not WAIT until you are “hungry”

Water throughout the day keeps you healthy and hydrated – 1 gallon per day is ideal

Be prepared. Know when and where the next meal is coming from

Log your food to know what’s really happening

Take one day at a time, making changes is a lifestyle change

Once you begin adopting this meal plan, it is not uncommon to experience hunger the first week

as your body adjusts. Stay as consistent as possible while on this plan. Your patience will be

rewarded with an increase in energy, motivation, improved libido and extreme weight loss.

Shopping List

“What you put in your mouth is 80% of the way you are going to look and feel” Protein

• Chicken

• Turkey

• Extra lean ground turkey

• Lean hamburger

• Lean steak

• Beef filet

• Tilapia

• Buffalo

• Tuna

• Egg whites

• Whole eggs

• Haddock

• Cold or any white fish

• Shrimp

• Scallops

• Bison

• 1% cottage cheese

• Whey Protein powder

• Egg white protein powder

• Lobster

• Venison

• Fat free Greek yogurt

• Kefir

• Chia seeds

TILAPIA

CHIA SEEDS

Carbohydrates

• Slow cooked oatmeal

• Lentils

• Beans (kidney, red, black, cannelloni)

• Sweet potatoes

• White potatoes

• Red potatoes

• Barley

• Quinoa

• Amaranth

• Buckwheat

• Brown rice

• Shredded wheat

• Oat bran

• Brown rice

• Pumpkin

• Whole-wheat spaghetti

• Couscous

• Ezekiel bread

• Low sodium rice cakes

• Hummus (preferably homemade)

Fruits and Veggies All are acceptable, but go for variety and lots of color.

QUINOA

Good Fats

• Flax oil

• Pecans (all nuts consumed raw and unsalted)

• Olive oil

• Almonds

• Walnuts

• Peanut butter

• Almond butter

• Soy nut butter

• Avocado

• Coconut oil

• Grape seed oil

• Olives

• Hummus

Condiments

All herbs and spices

• Mustard

• Chili peppers

• Chives

• Cilantro

• Dill

• Ginger

• Garlic

• Lemon verbena

• Mint

• Orange mint

• Oregano

• Parsley

• Rosemary

• Sweet basil

• Tarragon

• Thyme

• Turmeric

TURMERIC

CHIVES

PECANS

The above lists of herbs are the ones I like using when I cook. They also have many healing

proponents and considered FREE FOODS!

NOTE: If you are someone who has to have ketchup on everything, find ketchup that uses

maple syrup, honey or Stevia in it, as opposed to high fructose corn syrup. Always use

sparingly.

Random Foods

Almond milk

Coconut milk

Rice milk

Stevia for sweetener

Honey

Maple syrup (100%)

Ground flax seed

Teas (try to choose mainly decaffeinated)

Mushrooms (free food)

Multivitamins

• Multivitamins

• Fish oil (must be USP certified or pharmaceutical grade quality)

Fluids

• Drink ¾ of a gallon to a gallon of water per day

Foods to Avoid

• Diet soda

• Carbonated drinks

• Creamy based salad dressings

• Deli meats

• Processed soy products

• Alcohol

• Cheesy products

• Frozen food dinners

• Cream in coffee (use almond or coconut milk)

• Artificial sweeteners

Food Exchange Guide

I am putting the foods in the categories I do for a purpose in helping you lose fat efficiently,

while providing your body with the adequate amounts of vitamins and nutrients it needs each

day. Each one of my recipes breaks down the percentages in each recipe.

Of course these are not exact measurements (I am not an exact kind of person), but the cool

thing is, it works! I have tried this on 100’s of people and have seen them drop weight. The

science lies in the foods chosen, the portion amounts, and takes into account the time of

delivery into your system.

The science behind 5 ingredients or less recipes is to save you time, money, and calories, using

only clean, nutrient dense food options—hence limiting most of our excuses.

Free Foods These foods can be eaten as often as you would like:

*mustard mushrooms

*herbs herbal tea

*spices water

*lemons and limes

½ cup carb

1 tbsp. fat

3 oz.

Carbs: 1/2 pita

1 whole-wheat tortilla

1 slice Ezekiel bread (whole grain bread product)

½ cup cooked oatmeal, all variety rice, couscous, amaranth, beans

1 rice cake

¼ cup hummus (hummus will also be added as a fat)

Fats:

1 handful of raw unsalted nuts

1 tbsp. almond/peanut butter

1 tbsp. oil

½ avocado

1 tbsp. hummus

4 Edamame shells or 1/8 cup

Veggies / fruits = I am totaling them in their raw uncooked form.

Proteins:

approximately one deck of cards worth of meat

1 scoop of whey protein

½ cup of cottage cheese, kefir or Greek yogurt

3 egg whites or 2 whole eggs

NOTE: I would go sparingly on the sugars and milks, 2 tsp. /day on sugars and 1/8-1/4 cup of

almond/coconut milk/day.

In addition, if the recipe is in the snack area, do not eat it for dinner or lunch, as those items

tend to have more sugars in them and you will go over your limit for the day. Recipes should

stay within their categories.