Pam R. - You asked for specifics and I thought maybe I would give you a typical day's menu for me. Also, let me add that since I've gone to this type of eating, my heartburn, or Acid Reflux, as all but disappeared. I still have a tad, every now and then, but hardly ever. Isn't that cool? And I'm sleeping like a log.

So...for Breakfast, I either have:

1 bowl of Kashi cereal with skim milk
maybe a piece of fruit with it
juice BUT NOT ORANGE JUICE which is pure sugar
I just happen to love tomato juice, so would you believe there is a vegetable juice at the dollar store which has NONE of the "bad" stuff in it? Yep, and it taste better to me than the high price stuff.

If I don't eat that, I eat a Kashi breakfast bar, or a piece of fruit. But always with juice and coffee. I only use Stevia as sweetner for coffee.

Lunch - bottled water. I start drinking the 16 oz. bottled water around 10ish and never stop. I drink about 5-6 of those a day, or more. Salads, sometimes as my meal, sometimes as a side dish. If a side dish, I'll eat a frozen Kashi dinner, or a turkey sandwich with mustard, no mayo, and lettuce, on bread that is wheat, and made with unbleached flour. NO SUGARS at all.

Supper, salad or bowl of Kashi cereal, or plate of raw veggies with oil and vinegar dressing along with a sandwich.

Snacks include peanuts, raw veggies, soy yogurt, fresh fruit, or a boiled egg with lemon pepper sprinkled over it.

I try to walk for 30 minutes every day.

Hope this helps!