Cottage Cheese

I've never actually tried Cottage Cheese - I might introduce it into my meals.
http://bodyforlife.com/library/meal-plans/content-sample-weekly-meal-plan

Day 1 Plan

Workout
Monday - Lower Body
Tuesday - Upper Body
Wednesday - Cardio
Thursday - Lower Body
Friday - Upper Body
Saturday - Cardio
Sunday - Cardio

Food:
Monday Menu
Breakfast- Egg Whites w/ spinach and bell peppers
Snack - EAS Advandage Shake
Lunch- 1/2 breast of chicken, avocado, tomato with olive oil and vinegar
Snack- EAS Advandage Shake
Dinner - butternut squash soup from trader joes
Snack - celery and apple slices with almond butter

Mental Plan:
Took photos of myself - my goal: lose 15 pounds go from 195-180
lose fat around belly (the tire) and have a more lean chest/stomach area, when I lost 15 pounds 2 years ago
I loved the way I look. Along the way if I make any mistakes or miss a day, I'll just pick up where I left off.
Things I have to remind myself: Try for 30 chews per bite, drink water all day long (keep a bottom of water next to me at all times (I like to have lemon or lemon juice in it), try to keep it low on the carbs (bread is my weakness)
portions, portions portions, the way I know I'll see a big difference is all in the eating part of this plan = small portions (fist size)

May 7th - Let's try this again...

I'm going to try the body for life program again - it's the only program I've ever tried I can see actually using for the rest of my life, so here we go...
http://bodyforlife.com/community/boards/bfl/f/13/p/6856/103114.aspx#103114

Day 31

Exercise all week -- NONE!
eating has been not terrible but not great. I was demotivated because I wasn't losing any weight and not looking very good either.

My portions are too big - and I'm sure those few days here and there were I went to eat and had a few drinks didn't help either.

so far today I had a shake, then egg-white omelete with chicken and a tortilla (maybe no more tortillas)
for lunch I'm going to go get korean food - probably a rice dish with vegetables.

_S

Day 30

Yesterday - ate pretty well, but skipped my work out
so here is the new plan.

eat lessons portions!!


Workout
Monday - Upper Body (Skipped)
Tiuesday - Lower Body -- will do Upper Body today insetead but at like 4pm
Wednesday - Cardio
Thursday - Lower Body
Friday - Upper Body
Saturday - Cardio/Surfing
Sunday - Cardio/Surfing

Menu
Breakfast- shake
Snack - shake
Lunch- salmon and veggies
Snack- shake
Dinner - ?? Work Dinner?
Snack - shake?

Day 29

Week 5 Day 29!

I skipped all workouts this weekend, besides surfing (some cardio), which means I need to get back to a work out routine this week.

Also being that this is week 5 - and although I'm getting some results - it's not really want I wanted I have to ask myself, what do I need to do better....

1. eat less portions (good food, but not as much)
2. Not skip workouts
3. Add more cardio
4. Try to avoid work trips where healthy eating isn't an option

Workout
Monday - Upper Body (Skipped)
Tiuesday - Lower Body
Wednesday - Cardio
Thursday - Upper Body
Friday - Lower Body
Saturday - Cardio/Surfing
Sunday - Cardio/Surfing


Menu
 Breakfast- Oatmeal
Snack - Shake
Lunch - Chicken Fajitas and Cauliflower mash
Snack- Shake
Dinner- Salmon
Snack- Shake

Day 28

Super Bowl Sunday!

Oatmeal this morning
then driving a friend to another town so he can buy a car, so I'll bring a shake with me.
Lunch at a Mexican restaurant (healthier one) 12.
then had a shake at 230pm
I"m going to bike to the game ~5miles to avoid crazy drivers...
I'll try to bring a veggie plate and a few other healthier options

Day 27

No work out today - had oatmeal for breakfast, then a bar around 11am at 1130 went surfing until around 1230, then had lunch - which turned into a breakfast:

a bit later when I got home I had a shake (meal 4)

Then around 9pm I made dinner and made chicken fajitas (rotisserie chicken, bell peppers, onions, taco seasoning, olive oil, then fat-free cheese on top with avocado):

Day 26

Reminder from the forum today - Quote from Bill - "Focus on Progress, Not Perfection"

...I really like that!

So here is the plan for today:


Friday 

Workout -Cardio
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Salmon, spinach, brown rice
Snack - Nutrition drink
Dinner - Chicken fajita wrap
Snack - Sugar-Free Chocolate Pudding

Since I skipped lower body yesterday I better make time for both cardio and lower body today.

For breakfast I had run out of Egg-Whites and Eggs so I made instead an awesome chicken/spinach burrito with onions and garlic in a tortilla - at 1030am.

Snack - Nutrition drink - 1130am
Lunch - Salmon, spinach, brown rice - 1pm

Workout -Cardio at 4pm
Dinner - small dinner - salmon, brown rice and corn and mashed sweet potatoes and cauliflower - 6pm

Snack - Sugar-Free Chocolate Pudding 645
Snack - a "drink" and a small chocolate milk shake - had to - was at burger lounge

Day 25

Plan for today:


Thursday

Workout - Lower Body
Breakfast - Egg White Omelete and Oatmeal with fruit
Snack - Nutrition drink
Lunch - Tajima for Ramen
Snack - Nutrition drink
Dinner - Dinner out
Snack - Sugar-Free Chocolate Pudding

9am - oatmeal with fruit

11am - egg-whtie Omelet with spinach and peppers, with one whole-wheat English muffin

1230 - lunch Salmon with vegetables in a tortilla

4pm - gilato
workout at 5pm (skipped)
8pm - dinner out at the linkery (had a grass-feed burger and a few fries and a beer) -- slipping! but need to stay the course!

Forum Stats Update

Posters in Week 4 and 5 (week 5 isn't finished)


Week 4:
--------
Mota
Rufus27
suze1
Gitte68
cleet68
Creative-Being
brockstr
LeeMarie
John
_5F00_stephan_5F00_
Sharon_2D002D00_Wonder_2D00_Woman
submariner
Laura2012
bdw357
RevMarkL
jdizzleD

Week 5:
--------
suze1
John
LeeMarie
submariner
cleet68
DavidF41
brockstr
Taho
Laura2012
Gitte68



Top Posters

LeeMarie	27
cleet68	22
Laura2012	19
Mota	16
Gitte68	13
ginettemarie	13
Rufus27	12
brockstr	12
_5F00_stephan_5F00_	11
DL50	11
chadw1275	10
submariner	9
RevMarkL	9
John	8
suze1	8
jdizzleD	8
Taho	7
Creative-Being	7
kkmayes	6
Fearless2013	6
FBA	6
wisgirlinfl	5
2013-is-My-Year	5
Sharon_2D002D00_Wonder_2D00_Woman	5
mlebischoff	4
Ratt40	4
shey95	4
bdw357	4
redgirl45	4
deadlinguist	4
Ckmoe	3
Kelly-Hikes	3
ElleBlue	3
Cal1	3
kimster	3
onmyway2health	3
Jimbo50	3
Luna_5F00_Azul	3
BobbyA	2
john7626	2
rgraben	2
Little-Elephant	2
Salad4Supper	2
NatalieSmiley	2
NavyMustng	2
Janet-H	2
mayfranks	2
Tonja	2
Russx5	2
JuliMarie8	1
Kathy_5F00_N	1
msd88	1
catarango90	1
Sukief	1
Ibmissy	1
Tundria	1
LindsayG	1
sick-of-been-fat	1
mccgrignon	1
Terra	1
Andrew82484	1
Jrozewski	1
momof3greatkids	1
lbreezy	1
jimmyT	1
Faith1	1
srumer1	1
DavidF41	1
BFL	1
joolz105	1
jennibgetfit	1
CarolinaGirl113	1
SUA77	1
notgivinup	1
jlewin66	1
emarama	1
SallyforLife	1
NinjaK	1
azmarymary	1
DesertRats	1

Day 24

Since it's birthday month, I was taken out for dinner last night - def. not on the program. I will say though I spent the evening before preparing my meals for the week, so that's good.

Brown Rice, Roasted Vegetables, Salmon, Corn on the Cob, etc. I found that sauteing Spinach and other leafy vegetables in my omelet is a great way to get vegetables in my meals. Here is my breakfast from this morning:

Breakfast 9am - Spinach Omelete with 1/4 yellow pepper, garlic and onions all between two whole-wheat English Muffins and Salsa on top
Snack  - Shake - 11am
Lunch - 12 - Korean Hot Pot

Snack 1pm - Frozen Yogurt with almonds and strawberries

Workout  Upper Body at 530pm
Dinner 7pm - Salmon, brown rice, veggies
Snack 8pm - shake

Day 23

Went shopping last night for the ingredients I need for this week - I'll probably make a few items tonight and throw them in the tubara bins.

breakfast 9am:
Breakfast - Spinach Egg-White Omelet with reduced-fat cheese between two whole-wheat English muffins

Snack - Nutrition drink 1240

Lunch - Salmon, spinach, asparagus, mushrooms  145pm

Snack - Nutrition bar and shake at 315pm

Workout - Upper Body - 430pm (skipped)

Snack - Apple and String Cheese 6pm

Dinner - Dinner out 7pm

Day 22

Got back from my trip today - wasn't really able to eat the right way - and didn't work out.
I'm going to take tonight to plan the week to get back to the routine.

I did thought make a nice simple, chicken, rice, sweet potatoes with broccoli dinner:

Decided to check out twitter and body for lifers - https://twitter.com/search?q=%23bodyforlife&src=hash

Shopping for tonight:

• Egg-whites
• Spinach 
• Brown rice
• Vegetables (stir-fry)
• Reduced-fat cheese (for omelet)
• EAS bars

Tuesday
Workout - Upper Body
Breakfast - Spanish Omelete
Snack - Nutrition drink
Lunch - Salmon, spinach, brown rice
Snack - Nutrition drink
Dinner - Dinner out
Snack - Apple and String Cheese

Wednesday

Workout - Cardio
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Lunch out at Tofu House - Tofu/Chicken/Vegetable soup with Brown Rice
Snack - Nutrition drink
Dinner - Salmon with veggies in whole-wheat torilla
Snack - Sugar-Free Chocolate Pudding


Thursday

Workout - Lower Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Tajima for Ramen
Snack - Nutrition drink
Dinner - Dinner out
Snack - Sugar-Free Chocolate Pudding


Friday 

Workout -Cardio
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Salmon, spinach, brown rice
Snack - Nutrition drink
Dinner - Chicken fajita wrap
Snack - Sugar-Free Chocolate Pudding


Saturday


Workout - Upper Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Chicken fajita wrap
Snack - Nutrition drink
Dinner - Salmon, spinach, brown rice
Snack - Sugar-Free Chocolate Pudding



Sunday


Workout - Upper Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Turkey Muffin and vegetables (from stir fry)
Snack - Nutrition drink
Dinner - Salmon, spinach, and sweet potato
Snack - Sugar-Free Chocolate Pudding

Day 18 - 21

Thursday - Sunday 

Off to travel for my company team-building trip - luckily it's snowboarding and a lot of cardio/leg work, but it might be a bit glutinous, I'll try to take it easy with drinks and food. I brought a bunch of bars with me and I'm sure there are healthy options to eat.

January 23rd - Forum Stats

I thought it would be fun to run some stats on the forum I'm a part of and maybe they'd enjoy it too, soo

let's see who has checked in by week:

Check-INs

Not looking good...come on team! post to let us know you're still at it, and if you've stopped, get back to it! Post to ask questions, and stay motivated! Remember this is a lifestyle change not a temporary crash diet, so even if you've deviated from the plan, it's bound to happen, just get back to it.


2013


Week 4 (10 posters)
4 Mota
4 Rufus27
4 suze1
4 Gitte68
4 cleet68
4 Creative-Being
4 brockstr
4 LeeMarie
4 John



Week 3 (29 posters)
3 Rufus27
3 DesertRats
3 RevMarkL
3 ginettemarie
3 kkmayes
3 _5F00_stephan_5F00_
3 Creative-Being
3 cleet68
3 Cal1
3 jdizzleD
3 LeeMarie
3 mlebischoff
3 DL50
3 Gitte68
3 Mota
3 brockstr
3 BobbyA
3 Tonja
3 Sharon_2D002D00_Wonder_2D00_Woman
3 Luna_5F00_Azul
3 Little-Elephant
3 suze1
3 chadw1275
3 submariner
3 Taho
3 Laura2012
3 SallyforLife
3 rgraben
3 Ratt40


Week 2 (44 posters)
2 Mota
2 RevMarkL
2 Ckmoe
2 suze1
2 srumer1
2 Salad4Supper
2 Jimbo50
2 Fearless2013
2 2013-is-My-Year
2 Laura2012
2 CarolinaGirl113
2 kkmayes
2 kimster
2 Gitte68
2 Andrew82484
2 lbreezy
2 Cal1
2 brockstr
2 Kelly-Hikes
2 mayfranks
2 DL50
2 deadlinguist
2 NatalieSmiley
2 FBA
2 LeeMarie
2 ginettemarie
2 _5F00_stephan_5F00_
2 Ratt40
2 bdw357
2 Tundria
2 chadw1275
2 Faith1
2 jdizzleD
2 Creative-Being
2 Rufus27
2 redgirl45
2 submariner
2 Luna_5F00_Azul
2 cleet68
2 Tonja
2 Russx5
2 Sharon_2D002D00_Wonder_2D00_Woman
2 jennibgetfit
2 Taho


Week 1 (49 posters)
1 kimster
1 Taho
1 Mota
1 emarama
1 SUA77
1 deadlinguist
1 wisgirlinfl
1 momof3greatkids
1 NavyMustng
1 chadw1275
1 Sukief
1 BFL
1 Salad4Supper
1 sick-of-been-fat
1 Fearless2013
1 kkmayes
1 rgraben
1 DL50
1 shey95
1 msd88
1 Gitte68
1 ElleBlue
1 brockstr
1 Jrozewski
1 catarango90
1 RevMarkL
1 Jimbo50
1 _5F00_stephan_5F00_
1 mccgrignon
1 Laura2012
1 bdw357
1 Ibmissy
1 azmarymary
1 Terra
1 Creative-Being
1 LeeMarie
1 NatalieSmiley
1 Kathy_5F00_N
1 mayfranks
1 suze1
1 notgivinup
1 JuliMarie8
1 FBA
1 LindsayG
1 redgirl45
1 jlewin66
1 jimmyT
1 NinjaK
1 joolz105



2012

Week 52 (10 posters)

52 Laura2012
52 chadw1275
52 Janet-H
52 wisgirlinfl
52 Mota
52 _5F00_stephan_5F00_
52 onmyway2health
52 john7626
52 Gitte68
52 kkmayes


Week 51 (2 posters)

51 Laura2012
51 Kelly-Hikes



Top Posters

LeeMarie	21
Laura2012	17
cleet68	16
Mota	16
ginettemarie	13
brockstr	11
DL50	11
Gitte68	11
chadw1275	10
Rufus27	10
_stephan_	9
RevMarkL	8
Creative-Being	7
jdizzleD	7
suze1	7
FBA	6
Fearless2013	6
kkmayes	6
submariner	6
Taho	6
2013-is-My-Year	5
wisgirlinfl	5
deadlinguist	4
mlebischoff	4
Ratt40	4
redgirl45	4
Sharon_2D002D00_Wonder_2D00_Woman	4
shey95	4
bdw357	3
Cal1	3
Ckmoe	3
ElleBlue	3
Jimbo50	3
John	3
Kelly-Hikes	3
kimster	3
Luna_Azul	3
onmyway2health	3
BobbyA	2
Janet-H	2
john7626	2
Little-Elephant	2
mayfranks	2
NatalieSmiley	2
NavyMustng	2
rgraben	2
Russx5	2
Salad4Supper	2
Tonja	2
Andrew82484	1
azmarymary	1
BFL	1
CarolinaGirl113	1
catarango90	1
DesertRats	1
emarama	1
Faith1	1
Ibmissy	1
jennibgetfit	1
jimmyT	1
jlewin66	1
joolz105	1
Jrozewski	1
JuliMarie8	1
Kathy_N	1
lbreezy	1
LindsayG	1
mccgrignon	1
momof3greatkids	1
msd88	1
NinjaK	1
notgivinup	1
SallyforLife	1
sick-of-been-fat	1
srumer1	1
SUA77	1
Sukief	1
Terra	1
Tundria	1

Day 17

Last night wasn't too bad, I had three cocktails, three slices of pizza, a bit of salad. Then for my birthday "cake" a bite of a cookie with ice cream - hey it was my birthday! I even got a compliment from my good friend's girlfriend. She said that I was looking "healthier" - she couldn't explain it, then by buddy told her it was my "lifestyle change" and laughed, he's supportive of it, but likes to poke fun at me at the same time. =]

OK after my birthday celebration, it's back to the "lifestyle change"...

Here is a slide show from webmd that i enjoyed:
http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

and a metabolism calculator:
http://www.webmd.com/diet/healthtool-metabolism-calculator

BMI calculator
http://nhlbisupport.com/bmi/bminojs.htm

Breakfast
woke up at 7am - breakfast at 815 - oatmeal

Snack
shake at 11

Lunch
chicken stir fry with sriracha hot chili sauce plus an apple and string cheese at 12ish

Snack
bar at 3pm

Dinner
out for dinner at 5pm - sushi and seaweed salad

Workout
10pm - lower body workout

Snack
bar at 11pm

Day 16

Tuesday - Day 16 - It's my birthday - I woke up this morning, worked for a bit, then had breakfast (oatmeal) at 10am, I'll have my snack at 1130 (stir fry) - snack at 1pm (bar). Snack around 3pm (stir fry with a whole wheat bun), upper body work out from 4-5pm then for dinner - I'm taking a pass since it's my birthday and eating a few slices of pizza, some salad and max 2 drinks - I'll try to keep it light...but it is my birthday =]

Lunch:

Day 12 - Day 15

I left Thursday evening and drove 10hrs for a snowboard trip for my birthday - it's a big birthday so following the BFL was expected to be more than difficult. I tried to eat a balanced meal - but did drink to celebrate and had a few sweets here and there...it was my birthday after all. my view is this is a lifestyle change so I'm back - and with the exception of one day this week (my actual birthday) It's going to be back to the eating routine and path I was on before!


So Tomorrow (Tuesday) - I'll work out upper body and for breakfast I'll have some oatmeal, snack a bar, lunch a turkey burger, snack a shake - then dinner -- well Tuesday is my actual birthday - so I'm going to have to slide off the path again - I'm going out to a pizza and salad place where they make incredible cocktails so I'll have 1-2 drinks and have a slice or two of pizza and have some salad....Wednesday Cardio!

Thursday I have to head to Seattle for a weekend Team-building trip, the flight isn't until 11:26 AM though. so I'll try to get the gym early! OR -- and more likely I'll try to do the lower body on Wednesday as well.

So that means

Tuesday - Upper Body
Wednesday - Cardio + Lower Body
Thursday - nothing
Friday - Snowboarding
Saturday - Snowboarding
Sunday - REST
Monday - Upper Body

I'm also considering making a recipe page for myself to track good recipes and a separate page to track useful ways to incorporate vegetables into my meals.

Day 11

Week 2 Day 4

OK here is my schedule for today:

Breakfast 
8am steal cut oats with a bit of brown sugar - a bran muffin and a hot chocolate (I know, I know)

Snack
1145 - shake


Lunch
1pm - salmon tacos

Workout
130pm-  Upper Body Training + Cardio


work-out week:

Monday - Upper Body Training
Tuesday - Cardio
Wednesday - Lower Body and Abs Training
Thursday - Upper Body Training + Cardio
Friday -Cardiovascular Workout (snowboarding)
Saturday - Cardiovascular Workout (snowboarding)
Sunday - Cardiovascular Workout (snowboarding)



Snack
bar

Dinner
5pm -  turkey sandwich with roasted veggies


Snack
830pm - bar

Day 10

Week 2 Day 3

Each morning to get motivated I do a few things that I'll mention here

1. I check out the local BFL forum to feel like I'm part of something bigger than myself as well as be inspired by all the others not giving up -- even if they messed up a little bit here and there too =] http://bodyforlife.com/community/boards/bfl/f/13/t/6505.aspx?pi6907=17
2. I try to go back to the week start post and read what I'm supposed to eat today and what I'm working out on (I did cardio yesterday when I was supposed to do lower body -- whoops I'll have to do upper and lower body today to make up for it as cardio is supposed to be stacked because I'm going on that snowboarding trip)
3. I go on youtube a bit and remind myself about the body I do want and look at the body I have now and visualize myself in better shape.

On the forum today jdizzleD  mentioned this link which I found useful and wanted to archive: http://www.hussmanfitness.org/html/TPBodyforLife.html

OK here is my schedule for today:

Breakfast 
Today I woke up at 8am had breakfast at around 930am -bar because I couldn't get to my kitchen to prepare anything else.

Snack
1130 - oatmeal with blueberries


Lunch
1pm - turkey sandwich with roasted veggies and sweet potatoes

Snack
2:15pm - bar

Dinner
5pm -  turkey sandwich with roasted veggies


Workout
LBW 7pm


Snack
830pm - Salmon with Veggies and Sweet Potatoes















Snack
bar

Day 9

Week 2 Day 2 

Breakfast 
Today I woke up at 8am had breakfast at around 9am - Egg White Omelet with roasted veggies (it was very good) ...then water, almost forgot about water!

Snack
bar at 11am and a glass of water

Lunch
Ramen Noodles Soup at a restaurant ~500 calories and two glasses of water at 1230

Snack
shake and salmon rice rice between two whole wheat toast at 330

Snack
bar at 530

Dinner
Turkey Muffin, sweet potatoes and veggies at 8pm

Workout
cardio - at 7pm

Snack
another bar after workout (meal 7)

Day 8

Took some liberties today - woke up and started working on my laptop - didn't eat until 11am - had a bar, then had pizza at CPK at 1145 (1000calories dang! - http://info.cpk.com/documents/nutrition_facts.pdf) - then around 2pm had a shake - salmon, wild rice and asparagus "lunch around 430pm (meal 4) and then turkey muffin and roasted veggies with potatoes for dinner (smaller - meal 5)  for meal 6 had a shake.
did upper body around 830pm.

Day 7

I found this very inspiring/motivating Story of a body for life contestant name Tosca Reno:

If you haven’t heard of Tosca Reno, her story is truly inspiring. As a 40-something single mother she was overweight, out of shape, and sick and tired of being sick and tired. Then she found fitness and became a model (gracing the likes of Oxygen), best-selling author (check out her Eat-Clean series), motivational speaker and wellness consultant. Here is her website: http://www.toscareno.com/

Today is cardio and instead of the gym I'm going surfing for an hour - I know it's not BFL Cardio but it's something, egg-white scramble with chicken this morning, whole wheat-tortilla and salsa. Lunch I had some more salmon and wild rice.

Today I'm going to prepare/plan meals so that I have vegetables (had a hard time with vegetables last week) and easy to prepare meals the day of. I've found the broccoli and asparagus are incredibly easy vegetables to prepare. So I baked a ton of vegetables that I plan on putting in tuberware containers tonight - I also went shopping and have salmon, turkey, and chicken ready for this week to cook.

Update: Tonight I made chicken with roasted vegetables and quinoa with some tomatoes in olive oil and vinegar . For dessert (snack I had sugar-free pudding and some blueberries)

Update:
here are some photos of the veggies and what I have in tuber-ware:

• Brocolli and Califlower
• Roasted green beans
• Roasted carrots
• Quinoa and roasted veggies
• Roasted veggies (zuccini, bell peppers, mushrooms, squash, eggplant)
• Roasted wweet potatoes

Plan for the week:


work-out week:

Monday - Upper Body Training
Tuesday - Lower Body and Abs Training
Wednesday - Upper Body Training
Thursday - Lower Body and Abs Training
Friday -Cardiovascular Workout (snowboarding)
Saturday - Cardiovascular Workout (snowboarding)
Sunday - Cardiovascular Workout (snowboarding)

Food week:

Monday

Breakfast:
   Egg White Scramble with Roasted Vegetables Whole Wheat Toast, and Sweet Potato 
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon with roasted veggies and wild rice
    Glass of water
Snack:
    Myoplex® shake
    Glass of water
Dinner:
    Grilled Chicken Breast Tacos with roasted vegetables a little cheese, green beans and and few sweet potato bits 
    Glass of water
Snack:
    Sugar-Free Chocolate pudding, with sblueberries 
    Glass of water

Tuesday

Breakfast:
    Chicken and white Egg Scramble with roasted potatoes 
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon Burrito with roasted veggies
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Burger on whole wheat toast
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple and 1 string cheese
    Glass of water

Wednesday

Breakfast:
    Egg white omelette with chicken and1 slice whole-wheat toast
    Glass of water
Snack:
     Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon Burrito
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Burger
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple
    Glass of water

Thursday

Breakfast:
    Egg whites and Oatmeal
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon and veggies
    1 portion raspberries
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Muffines
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple
    Glass of water

Friday

one snowboarding but will try to eat healthy

Saturday

Gone snowboarding but will try to eat healthy


Sunday 

Gone snowboarding but will try to eat healthy