These checklists have been designed for those of us who operate well with a "To Do" list. The object is to get the items on the list checked off  first before eating other foods. This ensures the top priorities get taken care of before you fill up on other foods.

This is not meant to replace a doctor's advice or any other medical professional. It is merely a guideline and tool to help accomplish better nutrition and facilitate health body composition. Certain medical conditions and diet modifications do not fall within the recommendations of these worksheets so always consult your doctor before starting this or any other nutrition strategy.

Click on your weight below to bring up your recommended worksheet (pdf format) and then just print it on your printer. The best way to save paper is to use pencil so you can erase and use them over or laminate them and use a write-on/wipe off pen.

Men:  Under 150 lbs.    151-170 lbs.   171-190 lbs.    191-210 lbs.     211-230 lbs.     231-250 lbs.    Over 250 lbs.

Women:Under 110 lbs.  111-130 lbs.  131-150 Lbs.   151-170 lbs.    171-190 lbs.     191-210 lbs.     Over 210 lbs.