Some people can take freestyling to the limit and completely “wing it.” Maybe you love living
on the edge and will decide to eat either E or S only when the time arrives to prepare your
next meal. We all have different personalities. That option may horrify some; others may love
the idea. There are those of us who like to be more spontaneous and not plan everything out.
Pearl is more like this with her meal ideas. She plans out some of them and goes by the seat of
her pants for others. Serene likes more structure and often allots certain days to one particular
If you do decide to be more of a “wing it” person, make sure you don’t sabotage your
weight progress by leaving meal prep to the last minute. Don’t arrive in the kitchen at full
hunger without a clue what to make. You’re more likely to make poor decisions in that state
and sabotage yourself. Get into your kitchen and start preparing your meal before hunger
screams at you. Leaving things too late is a bad habit. If this is you, you may have to practice
predetermining into which meal or day you will group S or E. Winging things too much could
be your undoing. Jot down your choices and meal ideas for each day of the week. Magnet them
on the fridge and they will remind you when you open it to retrieve food for your meal preps.
We have a friend who designed a weekly meal schedule with our plan in mind. She printed
out charts with each meal and snack typed out for each day of the week, with either S or E
written above it. Now, that’s super organized. It was too rigid for us to implement, but some
have the gift of organization, and this worked for her.
A Day in your Life
Starting out, a general day freestyling S and E could look a little like this:
For breakfast you could have a bowl of oatmeal, berries, and low-fat Greek yogurt – E.
For lunch, how about sautéed salmon in butter and a dash of red wine over a heavily
dressed bed of greens, with balsamic vinegar, extra virgin olive oil, and crumbled goats’ cheese.
Follow with a decadent Vienna coffee, topped with pure whipped cream. – S
In the afternoon, don’t forget your snack—perhaps a green apple with 1 tsp. peanut butter
or almond butter – E. If you are still hungry (who isn’t?), try a glass of low-fat kefir, or a glass of
almond milk whipped into a shake with NuStevia Pure White Stevia Extract Powder or Truvia,
vanilla, and raspberries. Throw in a scoop of undenatured, chocolate whey protein powder for
a further protein and metabolic boost, or add some glucomannan powder to thicken it up into
a pudding consistency—yum! You’re still in E mode for this snack. Dangerous four o’clock
munchies are cured and your body loves you.
Who doesn’t like comfort food for supper? Meat loaf topped with a tomato glaze sounds
good. Have a side of decadent creamed spinach or creamy mashed cauliflower with it. Don’t
forget your side salad with creamy dressing and a few toasted pecans – S.
There’s no insulin delivery truck tonight, so we won’t feel guilty about having dessert.
Chocolate Dipped Cream Pops – S, or Tummy Tucking Ice Cream – Fuel Pull, whichever you
desire. Check Desserts, Chapter 23.
Can you believe you can reach your ideal weight eating like this? It doesn’t have to be as
fancy as we described. We got rather carried away with the red wine and the goat’s cheese.
That’s what happens when we sit next to each other and talk about food. It’s an exciting subject
for us and we tend to get overly enthusiastic. But, you get the picture. Decadent food need not
You can make your meals as simple as you prefer as long as you stick to the principles.
That salmon based S style lunch we were talking about could have been ready in less than ten
minutes and simplified to the basics. Don’t feel intimidated or overwhelmed if you are more of
a practical person in your approach to food. It’s as simple as one, two, three.
1. Sauté a thawed salmon fillet in butter and seasonings.
2. Rip up some organic lettuce, dump it on your plate, and pour on healthy, low glycemic
3. Eat and enjoy, then savor some healthfully sweetened coffee with a spot of cream.
Is that too hard?
We, and the many people we’ve helped, are living proof this way of eating works. People
often ask how we stay so slim. What is our secret? The example day we just described is our
very hard to follow diet! Honestly, we feel sorry for every person who doesn’t eat like us! Now
you know our delightful secret, you can spread the word to others. It’s hard to suppress such
Want to see another day of “diet doldrums and deprivation?” Here goes another day of
In the morning, wake early and sip on your green tea or coffee while you quickly prepare
two or three fried eggs in butter over caramelized onions and tomatoes seasoned with Spike
and a little cayenne pepper – S.
Mid morning munchies are satisfied with a large cup of our amazing glucomannan pud-
ding – Fuel Pull.
Lunch will only take a few minutes to whip up. You’ll dine on leftover sliced chicken,
sautéed in a non-stick pan with 1 tsp. coconut oil, a dash or two of Bragg Liquid Aminos or
tamari, and black pepper. Throw into that pan 3⁄4 cup of pre-cooked brown rice or a full cup of
quinoa. Rip up some organic lettuce, add a few baby tomatoes, drizzle with a light vinaigrette,
top with your seasoned chicken and rice or quinoa, and you have a great lunch – E.
For an afternoon pick me up, rev your metabolism with a delicious and refreshing cucum-
ber boat. Scoop the seeds out of a cucumber and spoon low-fat cottage cheese into each half.
Sprinkle with a small amount of finely chopped toasted pecans seasoned with Bragg Liquid
Aminos and cayenne pepper. This is a Fuel Pull—a neutral snack as it’s not going too far in
either the fat or carbs direction. If you are still hungry, try our Fat Stripping Frappa (Morning
Meals, Chapter 18) made with 1⁄2 scoop of whey protein. Trust us, you couldn’t possibly be
hungry after that.
The whole family will enjoy salmon burgers and cheesy broccoli tonight, starting with crisp
celery stuffed with peanut butter. The children can have their burgers inside whole wheat pitas
with mayo, but you’ll have yours with an extra serving of that decadent broccoli – S.
You may want to end this meal with a creamy, sensibly sweetened decaf coffee or chai tea
and a couple of pieces of plan-approved chocolate for dessert like our Skinny Chocolate
Pearl chats: A practical way to have quick and easy access to rice or quinoa for E
meals or S Helpers is to freeze single servings in Ziploc bags. I steam up a big bag of
rice or quinoa and separate it into 3 ⁄ 4 E cup portions. To tell the truth, I have seldom
used rice for myself in the last year as I think quinoa is nutritionally superior and
have come to love the taste better. I also do S Helper portions of 1⁄2 cups for quinoa
(you would use 1⁄4 cups for rice). I put these in the freezer to pull out whenever I need
them. The rice or quinoa will thaw quickly in the pan along with your other food, or let
it defrost in a bowl of warm water while you prepare your other food. You don’t have to
think about measuring or staying under your E 45 gram limit or your S Helper 15 gram
limit that way. O
Serene chats: About that coffee we mentioned. The Swiss water process of decaffein-
ating coffee uses no chemicals and is the purest way to have a caffeine free cuppa. The
only reason we suggested decaf is that we were describing an evening coffee used as
a night cap, where the more stimulating effects of caffeinated coffee are not appreci-
ated. You don’t want to go to sleep wired up.