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Follow the instructions for best results. Rest days: ACTIVE REST or Fun Fit Day (play a sport, hike with a friend, etc). May repeat for a full 4 week program or combine with other fitness classes. Meal Plan: Add fruit or vegetable to every meal, high quality carb choices (grains, quinoa, brown rice, wheat breads). Keep carbs to 2-3 small servings each day. Lean protein: fish, ground turkey, lean beef. Sample meal plan: Breakfast: Wheat toast and 1 tbsp almond butter and greek yogurt with apples. Lunch: Low carb tortilla turkey wrap with lettuce or spinach, mustard, pickles. Dinner: Salmon or chicken with sweet potato mash and side salad or grilled vegetables (asparagus, broccoli, etc). Snack: String cheese or greek yogurt