How to Build Your Plate

So far I am getting questions about food such as the meat, grain, etc. but I'm not seeing a lot of vegis...So here are some guidelines first:

1. You need 30 grams of protein within 30 minutes to an hour of waking up. A protein shake with a vegi omellette (no cheese) is good or a shake and a serving of cottage cheese or a shake and a protein bar. There are plenty of Paleo breakfast stuff too for ya.
2. DO NOT REPLACE MEALS WITH LIQUID SHAKES. I am training you to NOT DIET but develop a HEALTHY EATING LIFESTYLE for the rest of your life! It is difficult to break the dieting mindset but do it. No counting calories or replacing meals with shakes. 
3. Protein should be at every meal and snack. On snacks, you half the protein serving. 
4. I would keep grains (if you must) to one healthy one a day. But have protein with it to offset the sugar spike.
5. Avoid cheese except MAYBE on workout days. Try goat cheese instead to avoid the inflammatory properties of dairy.
6. PLEASE DON'T EAT YOGURT.
7. I don't care if you have coffee but don't put sugar in it.
8. NO REFINED OR ORGANIC RAW SUGAR. Stay away from sugar in ALL ITS FORMS.
9. If you're starving, increase your fats first. If still starving, increase your protein. BUT YOU MUST EAT LOTS OF VEGIS.

How how to build your plate:

1. Start with protein. 1-2 palm size. 
2. Then fill the rest of your place with vegis. Not carb-dense like yam, sweet potato, butternut squash, or acorn squash UNTIL YOU ARE AT YOUR DESIRED WEIGHT. NO WHITE POTATOES. Use tons of salad (avoid iceburg lettuce no nutritional value), broccolli, cauliflower, mushrooms, bell peppers, etc. These are unlimited quantites.
3. Next some fats. Thumb size such as olives (5-15), 1/4 avocado, nuts, or a nut butter (not peanut butter), or cook your meal using olive oil or coconut oil (even better). Use olive oil in your dressing too.

That's it. Follow these guidelines and lose weight and retrain your body for healthy eating!