Eat 4 meals a day, spaced 4 hours apart. 2 of these meals is a serving of soup, and then choose 2 of the mini meals listed below.

Extreme Diet Soup (eat twice a day)
2 tbs extra virgin olive oil
2 large white onions, very thinly sliced
1 ½ lbs boneless, skinless chicken or turkey breast, diced
1 large carrot – finely shredded
2 large garlic cloves, minced
1 jalopeno pepper with seeds, minced
2 tsp minced fresh thyme or oregano (or 1 tsp dried thyme or oregano)
8 cups fat free natural chicken broth
1 (15 oz) can black beans, drained
6 packed cups fresh baby spinach leaves
1 large tomato finely diced
salt and pepper, to taste
7 tbs. Grated Parmesan cheese, or to taste
lemon wedges (optional)
Heat oil in large stockpot over medium heat. Add onions, stirring occasionally, for 10 minutes. Add chicken, stirring occasionally, for 5 minutes more, or until chicken is cooked through and onions are lightly browned. Add carrot, garlic, jalapeno and thyme; cook another 2 mins. Stir in broth and increase heat to high. Bring to a boil. Add beans, spinach, and tomato. Bring back to boil, then turn off heat. Add salt and pepper to taste. Sprinkle each serving with 1 tbs parmesan cheese. If desired, add a squirt of lemon
Servings: 7
calories: 270
protein: 27 grams
Fat 8 g, Carbs 20g
Sodium 880 mg, fiber 6g, sugar 6 g
Mini meal options (enjoy two daily)
1 egg cooked in 1 tsp olive oil or butter
1 slice whole-grain toast or ½ English muffin, 2 tsp jam
1 cup melon
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1 cup oatmeal
1/3 cup fat free plain yogurt
1 small diced apple or peach
1 tbs sliced almonds
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1 veggie burger
1 slice swiss cheese
veggies to taste
2 tsp each ketchup and mustard
1 whole wheat bun
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1 oz lean deli meat
¾ oz sliced cheese
baby spinach
mustard to taste
2 slices whole-grain bread
1/3 cup fruit
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1 cup whole-wheat pasta
1 diced tomato
1 oz mozzarella
fresh basil and
garlic salt to taste
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3 oz fish baked with lemon and herbs
2 cups green beans or asparagus,
1 tsp butter or oil
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½ cup hummus
1 cup sliced cucumber
½ cup red grapes
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3 cups mixed salad greens
2 tbs parmersan cheese
2 tbs Caesar dressing
2/3 cup fruit