This guide introduces you to the Sonoma Diet's 3 waves, with sample menus and healthy eating choices for your diet.

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Wave 1: Simple Meals

The main goal of the first stage is to introduce you to fine, simple meals prepared with healthy, whole foods. Wave 1 will rid you of three destructive habits: an overdependence on highly refined foods that turn your metabolism into a body-fat production factory; the haphazard eating of whatever happens to be available, easy, or familiar; and the tendency to eat too much. The 10 days of Wave 1 bring your most rapid weight loss.

How to Fill Your Plate or Bowl

• Your breakfast plate will have 75 percent protein and 25 percent grains, or your breakfast bowl 50 percent dairy and 50 percent grains.
• Your lunch plate will consist of 40 percent protein and 60 percent vegetables.
• Your dinner plate will call for 30 percent protein, 20 percent grains, and 50 percent vegetables.

Healthy Food Choices for Wave 1

Breakfast: Two scrambled eggs with whole-grain toast

Lunch: Greek salad with broiled shrimp, half a whole-wheat pita

Dinner: Marinated flank steak with sauteed broccoli, roasted peppers, and goat cheese