This document provides guidance for week 3 of a nutrition plan, recommending reducing daily carbohydrate intake to between 45-55% of overall food intake by avoiding certain carbs and eating more of others. It also recommends increasing fiber intake to at least 30 grams per day to feel fuller and gain benefits like lowering cholesterol, reducing blood fat, and lowering diabetes risk. The document directs the reader to begin implementing these changes to take their nutrition plan to the next level.