Eat Better - Feel Better - Look Awesome!

 We all know that diet and exercise are the two ingredients to losing weight and feeling great! Anyone with a television, at home during the day or late at night, can tell you that - HA HA.  However, as we all know, it is easier said than done. Great news! I have a plan that is customized to fit in every day of the week - and get this, you don't have to count calories, because they are already counted for you. (Based on a 1500 calorie plan a day).

THis plan will provide you with your daily nutrients, a low calorie intake, and variety - what more could you want? On top of this, you can interchange items you may not like or would rather have with another on the list. (For example, each day you have a breakfast, lunch, dinner and 3 snacks. If you do not like the snack on one day, switch it for one on another day, or switch it permanently and take out the ones you do not like.) This plan is a lifestyle change, and if you do it, I guarantee you will see results.

Monday:

• Breakfast: English Muffin w/jam and yogurt
• Snack: 1 fruit (or fruit cup w/water) and 12 almonds
• Lunch: Salad with 2 tbls. of Feta (or choice 'cheese'), tuna and 3 sliced olives
• Snack: 60 calories of wheat (or choice) crackers with hummus or avocado spread
• Dinner: Fish (salmon or cod) with veggies (broccolie, asparagus, artichoke)
• Snack: One fruit bar or choice (100 calories or less)

Tuesday

• Breakfast: Whole Wheat or Bran Cereal or Toasted Oats with non-fat milk
• Snack: 1 bag of popcorn (preferably 100cal.) or string cheese
• Lunch: Tuna melt on English Muffin and 1 cup of yogurt
• Snack: Low-fat Corn dog or handful of almonds/soynuts
• Dinner: 1 serving of pasta with veggies (squash/zucchini)
• Snack: 100 calorie or less ice cream/fruit bar

Wednesday

• Breakfast: Oatmeal (Low-fat packs)
• Snack: 20 almonds and 1 low-sugar, low-fat hot cocoa packs
• Lunch: PB & J and 100cal. popcorn or nuts
• Snack: 1 string cheese or 4 slices of other cheese
• Dinner: 1 chicken strip (breast) with veggies of choice
• Snack: English Muffin with butter/peanut butter or jelly

Thursday

• Breakfast: English Muffin with scrambled egg whites
• Snack: Cereal with 12 almonds
• Lunch: 100 Cal. bagel or english muffin with cream cheese and turkey (lunch meat)
• Snack: Bar (Luna or other)
• Dinner: 2 (4 halves) English muffin pizza - cook in oven with fav. toppings
• 1 cup of yogurt

Friday

• Breakfast: Roll-up(tortilla) with cheese and egg
• Snack: Yogurt or cottage cheese
• Lunch: Lettuce burger with turkey ground meat (no bun)
• Snack: Cocoa with Banana
• Dinner: Salmon or other fish with veggies
• Snack: Pudding (100 cal. or less)

Saturday

• Breakfast: Pancakes - 2 with butter or jam
• Snack: Coffee - no milk or lowfat, creamer is okay
• Sandwich - turkey or ham, with pickles, italian dressing and any other veggie
• Snack: Bar
• Dinner: Sweet potato fries (homeade in oven) with turkey burger
• Snack: 12 almonds with hot cocoa

Sunday

• Breakfast: Oatmeal and egg white omelet with green/red peppers
• Snack: Coffee (same as Saturday)
• Lunch: Salmon (pack with water) - tuna aisle, roasted broccoli and peas - salad
• Snack: yogurt - 1 cup
• Dinner: Whatever you want!!!
• Snack: English muffin with butter/jelly or pb and hot cocoa