F-Factor - Adding life to your years and years to your life.

Breakfast:	Carb	Fiber
	(A)	(B)
1 cup fat free plain Greek yogurt	0	0
½ cup F-Factor Skinnys	27	18
¾ cup blueberries	15	5
Coffee or green tea	0	0
Lunch:
1 cup vegetable soup	0	2
Sprinkled with tbsp parmesan cheese	0	0
2 cups mixed salad greens	0	2
Topped with grilled Chicken	0	0
Snack:
4 high fiber crackers	28	20
2 Laughing Cow wedges	0	0
2 ounces of sliced turkey	0	0
Dinner:
Shrimp cocktail	0	0
4-6 oz. grilled filet mignon	0	0
1 cup sautéed mushrooms	0	2
1 cup grilled asparagus	0	2
Glass of wine (optional)	1	0
Dessert:
1 Tofutti chocolate pop	6	0

Totals							77g	51g
							A	B
A	-	B	=	C
77g	-	51g	=	26g

Key							Goals for Step 1
A = Ingestible Carb B = Fiber C = Net Carb							Fiber (B) > 35g/ day Net Carb (C) < 35g/ day

Breakfast:	Carb	Fiber
	(A)	(B)
The F-Factor Diet Breakfast Sandwich (p 211)	22	8
Thomas’ English muffin light multigrain
1 egg
1 slice low-fat cheese
1 orange	15	3
Coffee or tea	0	0
Lunch:
Turkey burger	0	0
On whole-wheat bun	15	2
2 slices tomato, Romaine lettuce, sliced onion	0	2
1 cup baby carrots	0	2
Unsweetened iced tea with lemon	0	0
Snack:
F-Factor Fudge Brownie Bar	26	12
Sugar Free Skim Latte	15	0
Dinner:
4-6 oz. center-cut lamb chop	0	0
1 cup grilled asparagus	0	2
½ baked sweet potato	15	4
Salad greens with 1 tbsp. vinaigrette	0	2
Glass of wine (optional)	1	0
Dessert:
Sugar free Jell-O with 1 tbsp. Fat-free Cool Whip	0	0

Totals							109g	37g
							A	B
A	-	B	=	C
109g	-	37g	=	72g

Key							Goals for Step 2
A = Ingestible Carb B = Fiber C = Net Carb							Fiber (B) > 35g/ day Net Carb (C) < 75g/ day

Breakfast:	Carb	Fiber
	(A)	(B)
1 cup F-Factor Cinnamon O’s	34	15
1 cup skim milk	15	0
1 cup strawberries	15	5
Coffee or green tea	0	0
Lunch:
Bowl of turkey chili	24	5
Whole-grain roll (small)	15	3
Side Salad	0	2
Apple	15	4
Snack:
4 F-Factor Pizza’s	28	22
4 high fiber crackers
½ cup cottage or fat free ricotta cheese
½ cup tomato sauce
1 tbsp Parmesan cheese
(microwave or toast until melted)
Dinner:
4-6 oz. BBQ chicken breast, no skin	0	0
1 cup steamed vegetables	0	2
Salad with 1 tbsp vinaigrette	0	2
1/2 large corn on the cob	15	2
Glass of wine (optional)	1	0
Dessert:
Blueberry Peach Crisp (p 247)	28	4

Totals							190g	66g
							A	B
A	-	B	=	C
190g	-	66g	=	124g

Key							Goals for Step 3
A = Ingestible Carb B = Fiber C = Net Carb							Fiber (B) > 35g/ day Net Carb (C) < 125g/ day