Week 4

Same as week 2/3 with 0 to 2 servings of low or non-fat cheese per day. This includes yogurt and cottage cheese.

Hard Cheese
Serving size is 1oz.

Hard cheese must be less than 6g of fat per oz. I know wat you're thinking. That any cheese that's light, sucks. And you're right about that, with just a few exceptions.

Babe Bell lite
Laughing Cow lite
Light Irish Cheddar
- All found at Trader Joe's.

The Irish Cheddar is amazingly good with apple slices (but you don't get fruits until week 5).

Other Dairy
Serving size for non-fat Greek Yogurt (Fage) is 1 cup, for non/low fat cottage cheese is 1/2 cup.

Fage is also amazing to dip apples into or dolloped over berries. Delish!

When eating cheeses you need to decrease the amount of protein you're eating as your main course.

Your day now looks something like this:

1100 to 1400 calories
30 to 45g fat
1 to 4 shakes
10 to 16oz protein (don't forget to count your cheese as a protein)
4 to 10 servings of vegetables
0 to 2 servings of cheese
4 servings berries (In your shakes or with a protein)