#skinnyisontheway@lyshalauren’s

What to Eat:• Meat• Fish• Eggs

• Vegetables• Fruit• Nuts

• Healthy Fats• Healthy Oils

What NOT to Eat:• Bread• Pasta• Rice

• Wheat• Beans• Sugar

• High Fructose Corn Syrup• Artificial Sweeteners• “Diet” or “Low Fat” products

What to Drink:• Water• Tea

• Coffee• Carbonated Sodas*

• 100% Fruit/Vegetable Juices (Homemade or Fresh Squeezed)

*No artificial sweeteners allowed. These include: Aspartame, Neotame,Sucralose, Saccharin, Acesulfame Potassium.

What NOT to Drink:• Juice• Soda/Pop• Diet drinks• Beer

• Milk• Milk Alternatives• Energy Drinks• Sports Drinks

• Smoothies (Unless Homemade)• Anything else that is not on the approved list above.

Here’s the deal...On this low carb diet you will eat lots of protein, fruits, and vegetables with a goal of consuming 50 carbs or less per day. You will be focused on eating natural foods (preferably organic) and avoiding processed foods. If it comes in a box, chances are you shouldn’t eat it. 95% of what you eat will be in the refrigerator. You will have to go to the grocery store weekly. You will have to cook. You will have to prepare meals in advance. If you can do that, then you are ready to go! Let’s get started with the basics...

Try not to over-eat these:• Greek Yogurt• Cheese• Fruit

Disclaimer: You should not start any diet without advice of a doctor. The following nutritional information is for educational purposes only and should be treated as such. If you have questions about your health, consult a physician or healthcare professional.

#skinnyisontheway

Best Practices:• Start with a 30 day (or shorter) goal• Plan your meals• Convince your friends/family to join you• Watch some health documentaries (Fat Sick & Nearly Dead, Vegucated, Food Fight, Food Inc, Forks over Knives & many more are all available on Netflix)• Photograph/Share/Talk about your successes

• Cook (and try to enjoy it)• Try out new recipes• Weigh yourself once a week (no more)• Follow awesome people on Instagram (@lyshalauren, @colorfulfoodie, @staysharpbestrong, @sammybfit, @healthyfitnessmeals, @ig_weightloss, @flavorgod)

Personal Success:I started this diet January 6th 2014 and lost 10 lbs in the first 30 days. During the first month I didn’t exercise because I wanted to get used to the diet. Okay, I’m lying. I didn’t want to exercise. However, it wasn’t the worst idea I’ve ever had. Carbs give you energy, so when you remove them from your diet your body has to adjust and get energy from other foods. This time allowed my body to adjust to the new diet. I started exercising 4-5 days a week at the beginning of month 2. Currently at 3 months in I am 25 lbs down!

Let me tell you why I love this diet. It’s simple. There are “yes” foods and “no” foods. Eat the foods in the “yes” category and all is well. You don’t have to calorie count. If you do, your success will be even better. Just give it a try! You won’t regret it.

Meals:On the following pages you will see some of my favorite meals along with their ingredients. There are so many recipes out there to follow so please explore more low-carb options. I tend to repeat ingredients because I buy the same things weekly.

You’ll notice that I don’t include what seasonings I use. You MUST season your food how you like it. I personally put garlic on everything and it would be rude to tell you to do so. Especially if you hate garlic. Please season to taste. Watch your salt when you can. Included below are my favorite low-sodium seasoning options.

1 chicken apple sausage link1 cup red grapes1 egg

1/2 cup diced sweet potato1/2 medium golden delicious apple 1 egg

2 romaine lettuce leaves2 slices turkey bacon1/2 avocado3 slices of tomato1/8 cup shredded cheddar cheese1 egg

#skinnyisontheway meals

2 slices turkey bacon1/2 medium golden delicious apple1 tbsp all-natural peanut butter

1 chicken apple sausage link1/2 cup diced sweet potato1 cup white grapes

1/4 avocado1 mandarin orange1/4 cup fresh pineapple1 egg

#skinnyisontheway meals

2 roma tomatoes10 basil leaves 4 oz fresh mozzarella

1 package strawberries1 package blueberries1/2 cup ground flaxseed3 cups plain greek yogurt1 cup vanilla greek yogurtmakes 8 servings

1/4 cup cheddar cheese1/2 cup red grapes

#skinnyisontheway meals

1 large golden delicious apple1 tbsp of all-natural peanut butter

1/2 cup cheddar cheesehandful of baby dill pickles1 cup baby carrots1 cup broccoli1 cup strawberries1/2 cup cucumber1/2 cup blueberriestrader joe’s spinach & kale yogurt dip

1 zucchini1 hot turkey sausage link1 cup diced tomatoes 2 tbsp parmesan cheese

#skinnyisontheway meals

3 cups spring mix1 cup chopped asparagus5 cherry tomatoes6oz salmon portion1/8 cup feta cheese

3 romaine leaves15 medium shrimp1/2 cup red pepper1/2 cup yellow pepper1/8 cup cheddar cheese1/8 cup cilantro

1 pound lump crab meat1/4 cup panko (or almond flour)1 egg1 tbsp dijon mustard1 tbsp greek yogurt makes 4 crab cakes

for mash:medium cauliflower head1 tbsp unsalted butter2 tbsp greek yogurt

#skinnyisontheway meals

12 large shrimp (w/ tails)1 chopped yellow pepper1 chopped red pepper1/2 cup fresh pineapple1/2 cup chopped zucchinimakes 4 kabobs

1/2 bunch of asparagus

1/2 chicken breast2 cups broccoli florets2 tbsp trader joe’s “soyaki”1 tsp ginger1 tsp brown sugar1 tbsp sesame seeds

1 cup fresh green beans6 medium shrimp

#skinnyisontheway meals

6 oz salmon1/2 bunch of asparagus

1 hot chicken sausage link1/2 red pepper chopped1/2 yellow pepper chopped1/2 green pepper chopped1/2 sweet onion

1 avocado cut in half1 hot turkey sausage link1/2 can diced tomatoes 1/2 cup frozen cornsauce: greek yogurt/sriracha/lime

#skinnyisontheway meals

6 mini chicken wings3 tbsp hot sauce1 tbsp unsalted butter 1/2 tsp balsamic vinegar1/2 tsp worcestershire saucedip: greek yogurt/dill/minced garlic

6 mini chicken wings 2 tbsp unsalted butter1/4 cup parmesandip: greek yogurt/dill/minced garlic

4 cups frozen mixed vegetables12 medium shrimpmakes 2 servings

#skinnyisontheway meals

6 mini chicken wings 2 tbsp unsalted butter1/4 cup parmesandip: greek yogurt/dill/minced garlic

1. raspberry/lemon/mint2. orange/basil3. cucumber/lemon

#skinnyisontheway drinks

You need to drink water, people! Seriously.64 oz a day to be specific, but I won’t press the issue. Infused waters are my favorite and they add excitement to your water. I’ll be honest, mason jars aren’t that practical, they just look good. There’s a ton of recipes out there, but I’ve included my favorite 3 below.

Make sure you are reading the labels. Carbonated waters are a great way to switch it up but you have to read the labels. Most of them have artificial sweeteners which are on our naughty list. Here are my favorites:

Thank You!

Thank you for reading! Please share your progress with the hashtag:

#skinnyisontheway

Please contact me if you have any questions, or even if you want to share a great recipe. I look forward to hearing from you.

Alysha Watson

watson.alysha@gmail.com F facebook.com/lyshalauren t twitter.com/lyshalauren™instagram.com/lyshalauren

Oh yea, one more thing... Don’t eat too many chicken wings.