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Legumes Beans navy, white, lima, kidney Whole grains ¼ cup of almonds/other nuts Berries all kinds Unsweetened peanut butter contains niacin, about a healthy diet being a balanced diet, or vice versa. Therefore, it is advisable to have protein shakes instead, and vegetable juices in order to lose weight quickly. Monday 1 cup cut melon or kiwi Dinner ½ cup watermelon or cantaloupe Tuesday 1½ cups bran flakes cereal w/skim milk 1 cup apple and grapes Lunch Whole wheat sandwich w/turkey breast and veggies ½ cup carrots and celery Dinner 1 bowl fruit your choice Wednesday 4 oz shrimp