Here's the diet plan for Pat's Weight Loss Challenge.  Scroll down to see products and details. 

First, determine the calories you need to maintain weight (about 15 calories x ideal weight). Then consume 500 calories less than your maintenance calories. Doing this, you'll lose about 1-2 pounds a week. Exercise 30 minutes a day, alternating between cardio and weight training.

Breakfast: Drink the Weight Loss Shake recipe below.

Mid-Morning Snack: Eat one protein bar. Universal Carb Rite Diet Bar is an excellent choice. It has 18-21 grams of protein and 1-2.5 grams of net impact carbs.

Lunch: Eat 4 ounces of chicken breast or fish plus one slice of whole wheat bread.

Afternoon Snack: Eat one, low net carb protein bar.

Dinner: Eat a large vegetable salad, 1 tablespoon extra-virgin olive oil, 2 tablespoons balsamic vinegar.

Mid-Evening Snack: Drink a smaller version of the breakfast shake using only protein powder.

This is the recipe for a medium sized male or large woman. For smaller body frames and appetites, reduce the quantities of each ingredient slightly.

The Weight Loss Shake is very filling! That's the idea, so drink it all. You'll feel full and satisfied so temptations to overeat are minimized. That's the power of protein and healthy carbohydrates.

To review, in blender combine:

• 10-12 ounces distilled water
• 1-2 tablespoons Apple Cider Vinegar
• 1 tablespoon Flaxseed oil
• 1 scoop Lindberg Protein Blend
• 1 teaspoon L-Glutamine powder
• 1 teaspoon MSM powder
• 6-8 frozen strawberries
• 1/4 cup blueberries
• 1/2 banana
• 1 packet non-caloric sweetener or stevia

If desired, add a few ice cubes and blend till smooth.