Each meal is any large meat, fish or fowl sandwich from Subway, made as a large salad. Don’t have any of the meats that are mayonaise based – no tuna salad or seafood salad, but meatballs and hot beef subs are oaky. Diet dressing on the salad. Cheese and all the vegies are oaky. Have 2-3 giant meals a day. You’ll lose 3-5 pounds a week.