***Urgent--You Must Read This!***

Serves: 5



Before you read any further, you must read this page. The following Complete Freedom Menus range between 1,600 and 4,000 calories. You must adjust these calories to meet your own personal hunger and metabolic needs. If you have a 1,000 calorie metabolism today, you will not have a 2,000 calorie metabolism tomorrow. Your metabolism will increase gradually. So how do you adjust the menus to meet your personal metabolic needs? Start by writing down exactly what you ate today (or on any "average" day) on the Daily Success Menu Planner on the next page. Then add up your fat grams and calories.
This is absolutely essential for the prevention of unnecessary body-fat gain because, if you are a dieter* or a meal skipper, you must increase your calories very gradually from where you are right now. You should never feel miserably stuffed. You should feel comfortably satisfied. Start by eating six small meals and gradually increase as your metabolism and lean muscle tissue increase.
If you look at a 3,000-calorie menu and you normally eat 1,500 calories, simply cut the portion sizes in half and gradually increase them as your hunger and energy gradually increase.
If you look at a 2,000-calorie menu, and you normally eat 1,000 calories, simply cut each portion size in half. But if you normally eat 4,000 calories, you may want to double each portion size to meet your metabolic needs. And make certain not to exclude one food and double up on another. The balance is essential!
If you do not increase your calories and your high-fiber foods gradually, you may place unnecessary "fat-storing" stress on your body, so please -listen to your body!** You should get hungry for your next meal, not be stuffed all day long, and your calorie needs will vary from day to day. Mine range between 2,000 and 3,500 calories on different days. However, there are days when I'm as high as 4,000 or as low as 1,600. I never worry about calories. I simply listen to my body. Beginners often range between 1,200 and 1,500 calories.
Also, remember that you can mix and match your meals and the foods at your meals as long as you include water, vegetable, grain, protein, and fruit at each meal. (Exception: breakfast vegetables refer to the Nourishment chapter in your Lean & Free 2000 Plus book for more information.) You may find it very helpful to go through all of the menus and circle the ones (with a yellow highlighter pen) that best fit your personal tastes, budget, time schedule, and overall lifestyle. And choose just seven meals at a time to rotate.
Relax--at last you can eat and enjoy real, normal food! This is truly not a diet. It's a delicious, easy, abundant way of life with enough menus and recipes for an entire lifetime!


Dieters and meal skippers say this all the time. Examine the following "fat-storing" days and ask yourself if you've ever eaten 2,000 or more calories in a day. Then compare these four low-quantity, high-fat days to the fifty six high-quantity, lowfat, perfect nutrient balanced days that follow them.

This ***Urgent--You Must Read This!*** recipe is from the Cook'n Lite & Healthy Meals Cookbook. Download this Cookbook today.

More Recipes from the Cook'n Lite & Healthy Meals Cookbook:
***Urgent--You Must Read This!***
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Banana Pancakes with All Fruit Jam
Barbeque Beans and Sweet Potato Muffins
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Breakfast Fruit Compote
Burger King BK Broiler
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Cheese Muffins and Milk
Chef Boy-ar-dee Cheese Ravioli
Chick-Fil-A Breast of Chicken Soup
Chicken 'n' Vegetable Stir-Fry
Chicken Broccoli Casserole
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Egg and Cheese Muffin
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Kellogg's Nutri Grain Almond Raisin Cereal
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Kix Cereal
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Macaroni and Cheese
Macaroni and Cheese for Dinner
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Multi Grain Cheerios
Nutri Brain Almond Raisin Cereal
Oat Squares
Omelet Supreme
Omelet Supreme2
Orange Roughy and Tartar Sauce
Parmesan Halibut Steak
Pastrami Sandwich
Peach Pancakes
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Perfect Potato Casserole
Pineapple Lime Chicken
Pizza Wheels
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Pork Chow Mein
Pork Chow Mein and Shrimp Salad
Pork Chow Mein with Egg Drop Soup
Potato Corn Soup
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Savory Meat and Cheese Manicotti
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Split Pea Soup
Split Pea and Ham Soup
Strawberry Fruit Wheats
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Super Quick Pancakes
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Taco Time
Tempting Tacos
Tempting Tacos2
Teriyaki Chicken
Three Bear Porridge
Tossed Salad
Triples Cereal
Tuna Salad Pita Pocket
Tuna Salad Sandwich
Turkey Breast Sandwich
Turkey and Potatoes
Van de Kamp's Fish Fillets
Vegetable Beef Soup
Vegetable Beef Soup and Muffins
Vegetable Pizza
Vegetable Pizza Hut Pan Pizza
Veggie Lasagna
Veggie and Cheese Egg Scramble
Veggie and Cheese Egg Scramble and Zucchini Muffins
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Village Inn
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