á Eat protein every time you eat.
á DonŐt skip meals and you must eat breakfast.
á DonŐt let more that 5 hours go by without eating Đ you must snack.
á Cheat Đ it is unlikely that you will stay on this plan 100% for the rest of your life.  Aim for 80 Đ 90% adherence.  Go aheadÉtake one day per week and eat whatever you want.