Welcome Back! Short for time yet again, so let’s get straight to it:
Monday:
Breakfast
1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 5 carbs
2 slices turkey bacon 6 carbs
2 slices of tomato or 8 cherry tomatoes 3 carbs
6 ounces V8 juice 8 carbs
Snack
10 cheese cubes (1/2″) 1 carb
2 Pinwheels http://wp.me/PCdID-40 3 carbs
8 ounces water
Lunch
1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs
Large Tossed Salad 2 carbs
3 tablespoons reduced calorie dressing 3 carbs
1/2 cup sugar-free jell-o 0 carbs
8 ounces ice-cold water
Snack 2
3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
20 ounces flavored seltzer water
Snack 3
1/2 cup Bell Pepper Sticks 1 carb
1/4 cup non-fat ranch dip 2 carbs
20 ounces flavored seltzer water
Dinner
Naked Gyro (without sauce) http://wp.me/PCdID-5y 9 carbs
2 tablespoons yogurt w/lemon juice to sub. for sauce 2 carbs
1/2 cup steamed asparagus w/ lemon juice 1 carb
1 cup frozen steamed veggies (no sauce) 1 carb
Strawberry Chiffon http://wp.me/PCdID-4e 2 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea
Exercise Suggestions
Beginner: 45 minutes of low impact aerobics
Beginner: 15 minutes of ab work (try an on demand program on cable)
Intermediate: 30 minutes of lap swimming in olympic size pool
Intermediate: 2 mile run (4.5 mph – 4.9 mph)
Advanced: 45 minutes bicycle (stationary or traditional)
Advanced: 5K Run (goal: under 24 minutes)
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