The basic principal of this system is balance.

I eat as much of the listed foods that I feel I need to achieve the necessary amount of calories to sustain my energy levels throughout my training schedule.  I do not worry about how much I eat, but I do pay close attention to what I eat, and when.

Breakfast

Oatmeal, cornflakes, rice chex, or any other NON sweetened breakfast cereal.  Apple, grape, pure cranberry or carrot juice.

I do not at any time during this month eat citrus fruits.  Citrus is too high in sugar.  I also do not consume animal protein in the morning.  No eggs, meat, fish, poultry, or dairy products.  I use water, plain yogurt, or rice milk, as a substitute to cows milk, when eating dried cereal.  I also quite often eat the cereal right out of the box.

Morning snack

Fruit:  Apples, bananas, pears, kiwi or a handful 10-12 almonds.  Do not eat peanuts as a substitute for almonds.  Dried fruit may be substituted but watch the calorie intake, you sometimes don't realize how much fruit you are actually eating when it is dried.

Lunch

Vegetables:  Salad with "lite" dressing only, lettuce, carrots, beans, peas, chick peas, radishes, spinach, broccoli, cauliflower, celery, pickles, tomatoes, potatoes (not fried), peppers (hot and green).  Steamed vegetables are best, do not eat an excessive amount of raw vegetables they are very hard to digest and can cause stomach ache, and GI distress.  A reminder:  Lettuce is very high in water content and has little to offer in nutritional value, but it can be used as a filler fiber.

Wasa Crackers:  Come in many different flavors.

Rice Cakes:  Plain only, the flavored type are loaded with chemicals and false nutrition.

Dinner

Protein:  Broiled or boiled, chicken, turkey, eggs, or fish. Adding any of the lunch foods into this menu is recommended. 

Vegetables should be steamed to guarantee nutritional value.  Any of the protein foods can be eaten with rice.  I never eat animal protein and starchy foods ie; bread and potatoes together the combination is very hard on the digestive system.  If you must eat the bread or potatoes do so without eating the animal protein.

Night Snack

Small portion of anything on the list, to curb your appetite.

Last thoughts:

I maintain calcium levels during this period by eating dark green vegetables, yogurt and using a calcium citrate supplement.

I never, ever during this time eat processed fake food:  The only thing I eat from a container or box during this period are the foods listed above.

Disclaimer:

I must state that I am not, nor do I in any way imply that I am a dietitian, or nutritionist.  I am a certified coach, with many years of experience in ultra distance competition. I have studied the opinions of others, and experimented nutritionally on myself in attempts at finding the proper balance for optimum health, and extended, prolonged athletic performance.  Above is a one month diet that I have used, with great success, in preparation for many seasons of successful competition.