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Tiffani lost more than 50 pounds

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Let’s show some love to Tiffany.  Like many sistas, she doesn’t have photos to share at her highest weight but she is sharing photos of the most recent 50 pounds she dropped.  Here is what she shared with us about losing the pounds:

Tiffani weight loss photos

“Hi, my name is Tiffani and I just wanted to share about how I lost 50 lbs. I was continuously on & off of Weight Watchers. At my biggest, I was 239 pounds (Unfortunately, I don’t have pics of me being that size). I’m 5’7″ and I was about 200 pounds in the picture to the left, the picture on the right is me at 150 pounds.  I loved soda, chips, fast food, any and everything that wasn’t healthy for me. I finally got tired of going to Weight Watchers when I felt like it was a waste of money. So, I started to count my calories. Eating 1250 calories a day is very hard, but its about making smarter choices. I’m so happy with me right now. It’s unbelievable!!! I NEVER would of thought I’d be where I am today. If it weren’t for God, I’d still be lost. Ladies you can do it, you just have to find what works for you!”

Pros and Cons of The Fast Diet

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the fast dietOne of the newest diet trends is the Fast Diet, as described by Dr. Michael Mosley and Mimi Spencer in their book, The Fast Diet: Lose weight, stay healthy and live longer with the secret of intermittent fasting (Atria Books, February 2013); is gaining a lot of notice for its promises, criticisms and anecdotal evidence of effectiveness. Before you rush out to try it, there are several things that you should consider when looking at any new diet plan. The Fast Diet is too new to have a body of supporting clinical evidence to call its own, but it is based on some historical nutritional studies that reveal the potential pros and cons of adopting this approach.  In addition, the concept of fasting is one that has been embraced for centuries, but more so for spiritual reasons and body cleansing.

The reality check

One of the basic rules is that if a new diet appears and proves popular, then just about everyone with a name and a title is going to come out and tell you why it doesn’t work and how cutting calories and increasing exercise is the only way to lose weight. Within this rule is a grain of truth, but the fact is that there are many diets that prove popular and are an effective means to lose weight.  There will always be supporters and people who think a the diet is horrible. The other solid fact is that not all diets work for everyone and every diet is best supported by regular exercise and responsible nutrition.  You have to find out what works for you and you have to determine for yourself if it’s healthy.

The 5:2 Fast Diet Plan

Dr. Mosley presents the Fast Diet plan in a 5:2 structure. This means for 5 days you get to eat whatever you want and for 2 days you fast. He spends the 244 pages of the book explaining why this is not as simple as it sounds. You don’t just eat fast food and junk Monday through Friday and then nothing at all on Saturday and Sunday; Mosley presents a careful balance of nutritional elements that are designed to redefine your basic diet and calorie intake and to add in the balance of intermittent fasting.

What is intermittent fasting?

Intermittent fasting is defined as a reduction of calories to 500 calories a day for women and 600 for men. You are allowed to drink as much water as you want. Mosley also outlines that the 5 days of eating should be broken up with a day of fasting every 2 or 3 days, rather than placing them back to back. The book contains many suggestions and recipes for how to ease into the fasting day so that you do not experience hunger pains or any symptoms of a drop in blood sugar levels.  I think this is a much better method than just not eating for days on end.

The Pros of the Fast Diet

While the name and presentation of an intermittent fasting diet may be new, the diet itself is not. There have been numerous clinical studies done that show that it is a safe and effective way to lose weight. There are also many studies that suggest that it may have a positive impact on reducing certain types of estrogen receptor cancers, such as breast cancer; as well as provide other health benefits that do not appear in other diet plan studies.

The Cons of the Fast Diet

It is probably a disappointment to quite a few that the “Fast” in Fast Diet doesn’t refer to a quick weight loss, but the diet cycle is imagined over a 6 to 8 week time frame. For people that are obese, the results from the first cycle are reported to be dramatic. The biggest drawback of the Fast Diet is that if you do not eat a balanced diet, you can cause nutritional deficiencies easily. It can also be easily taken to extremes that can reinforce unhealthy eating patterns as well.

What should you do?

Talk to your doctor before beginning any diet plan if you have any health concerns or conditions. If you are in good health, then it’s safer to try a weight loss plan like the Fast Diet. If you use the 6 week plan as an opportunity to change your eating habits during those 5 days, you may benefit greatly from the structure and approach of this diet.  Or this could not be the plan for you.  If you are prone to extremes with your diet, stay away; fasting is something that you should not flirt with if you have problems with your body image.

Fact: 1 Pound of Fat equals 3,500 Calories

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Weight Loss Motivation for the Day

1 Pound of Fat equals 3,500 Calories!  We also know that 500 calories burned per day for 7 days equals 3,500 Calories!

GET THE Math and how it can help you?

Knowing the amount of calories you eat and what you burn in terms of activity can be very helpful when you are losing weight. It’s not 100% of the weight loss equation.  There are many other factors that impact weight loss, but this basic information can help you understand what weight loss goals are realistic and which ones are not.  For example, I heard  Ruben Studdard this morning on the Tom Joyner Morning show say that on the new season of “The Biggest Loser” they worked out 7 hours a day.  Yes, that is what people on reality shows are doing to achieve the extreme weight loss you see, losing tons of weight in one week. In a recent article, for US Weekly, he says that he will have to workout 2 hours a day to continue his weight loss after the show.  Huge calorie deficits are difficult to achieve if you aren’t working out for hours a day or drastically changing your eating habits.

calorie deficit 3500 calories

Weight Loss on a Budget Tip #14: Eat Out Less

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Eat out less

Tip #14 for our October Challenge is at the top of the list when it comes to losing weight on a budget…”Eat Out Less“!!  That’s right, It’s another no brainer.  Eating at restaurants is on average more expensive than preparing your own meals at home.  You will save money not only on the cost of meals, but also on things like the cost of alcohol, valet parking, city parking and tipping a waiter.

In addition you’ll avoid many desserts and extra calories in foods in general.   Consider this; When you don’t cook the food, you don’t know what’s in it.  When you select and prepare your own food, you can save money but also save yourself from the foods that will counter act your positive weight loss efforts.

When I say “eating out”, I’m talking about dinners on the town, lunches at work, coffee drinks, cupcakes from a cute store and food out of vending machines…just to name a few sources of food that you may be spending money on.  Think about how you can cut back on some of this eating and how you can prepare more meals at home or in ways that will save you money.

  • Pack you lunch
  • Buy healthy drinks in bulk and take them with you
  • Eat and drink before you go out with friends so that you won’t be tempted or you will eat significantly less
  • Buy healthy snacks in bulk so that you aren’t tempted by the vending machine snacks

 

Whitney lost 82 pounds

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Let’s show some love to Whitney who has lost 82 pounds.  This lady of Zeta Phi Beta wrote to us to share how she pushed past the pounds and the pain of losing loved ones to obesity and began changing her life earlier this month.  Here is her story:

“Hello, my name is Whitney.  I stared my journey on Feb. 1st of this year at 490 pounds. I eat clean and workout everyday some times twice a day.  I want to show the world it doesn’t matter the size, we can all get healthy.

I’m 26 Years old and embracing this new walk of fitness. After losing my grandmother and my mother in their early 40’s from obesity, I feared that I would be next. Dealing with all the hurt and pain, I decided that enough was enough. I got on my scale and almost passed out at the fact that I had eaten myself into a 490 pound body. At that point I thought for sure life was over but after praying and turning it over to God I realized I had power to change. On February 1st, 2013 I got my first gym membership. I had no idea what I was doing and I couldn’t fit into any machines. This depressed me but I wouldn’t give up. So, I found one machine that I could fit and that was the elliptical bike. I rode that bike until I was able to burn 1000 calories a day. Then I worked my way up to the treadmill and the regular elliptical. I wouldn’t leave the gym until I burned 1000 calories. I also changed my eating habits. I would use My Fitness Pal as guidance. I then joined a boot camp class and the weight began to melt away.  I cut out all fried foods, I don’t eat any white carbs. Also, I eat three meals a day and nothing after 7 pm. I have a cheat snack (not meal) but only snack twice a month.

I’ve been on this walk for 8 months and I’ve lost 82 pounds. My current weight is 408. I am determined to walk out of this coffin I use to call my body. One meal, one workout, one day at a time, I’m doing things I never thought possible. Running, jogging, sit-ups, push-ups, squats, leg lifts, frog jumps, weight lifting…The whole works. Now, I’m able to help others who’ve thought they are too big to workout or be healthy. If I did it at 490 pounds I know that you can do it too. Join me in the movement. With God all things are possible. Follow my videos, pictures and food/ workout plans on Instagram @biggirl_workingout

My advice to anyone starting this journey is to remember we all have to start from some where. This is not a race but a lifestyle. We will have good days as well as bad days but we don’t give up and never quit. Working out is hard but day by day it will get easier. We have to push pass the pain and keep the mission close to heart. We can beat this fight of obesity. Remember God will break the chains but we have to break the habits. Be blessed!!!”

Whitney weight loss photosNow she can fit into one leg of her old size 36 pants.  AWESOME!!
Whitney weight loss story

Martina lost 111 pounds

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Featured weight loss success story: Martina lost 111 pounds.  She no longer suffers from pre-diabetes, sleep apnea, knee issues or high blood pressure.  She wrote to us and shared how making lifestyle changes helped her get healthy:

“Hi. My name is Martina and I am a 33 year old woman, wife and mother of two girls. I’ve lost a total of 111 pounds in 14 months. I used to weigh 253 pounds.  Now I weigh 142 pounds with the help of diet and exercise and the support of my family and friends. On July 14, 2012, I had a breast reduction and weighed 253 lbs at the time of my surgery. After my surgery, I decided to lose weight for various reasons. I decided to lose weight due to my health. I was borderline type 2 diabetic with high cholesterol, back problems and facing other health issues. I was also having heavy menstrual cycles, had trouble walking and sleep apnea. I was at my heaviest, so I decided that enough was enough.

Six weeks after my breast reduction surgery, with the support from my husband, I decided to join the gym.  I changed my eating habits by changing my portion sizes, cutting back on sweets and unhealthy snacks and eating more fruits and veggies.  I stopped eating pork and beef, drinking soda and sweet tea’s. I started drinking more water and green tea, walking and working out at home. I also downloaded an app on to my phone called My Fitness Pal that helped a lot with my weight loss. In the beginning, I worked out 7 days/week with cardio and did strength training for 1 to 2 hours.  I cut back to only eating 1500 calories/day or less. Now, I work out 5 days/week for at least 30 to 60 mins with cardio and strength training.  I eat no more than 1800 calories/day. I feel healthier, younger, and stronger than I ever did when I was in my teens and twenties. Since my weight loss, my cholesterol has gone down dramatically.  I’m not facing type 2 diabetes anymore and I don’t have trouble walking up and down the stairs due to knee issues.  Also, no more sleep apnea, my blood pressure is low and my menstrual cycles are not as heavy anymore.  Since my breast reduction, I went from a size 46DDD to a size 36C. My motivation was my family, my friends and looking at old pics of myself and saw how unhealthy I was. My advice is to keep holding on and believe in yourself and with prayer, determination, dedication, and hard work anything is possible.”

Martina before and after weight loss

Weight Loss on a Budget Tip #10: Stop Paying for Sweet Coffee Drinks

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sweet coffee drinksIt’s Day 10 of our October Challenge.  Here is your Weight Loss on a Budget Tip for the Day: #10 – Stop Paying for Sweet Coffee Drinks.

You can save money and avoid excess calories by avoiding sweet coffee drinks.  You know that ones I’m talking about…I won’t mention the brands.  I’m talking lattes, mochas, and all the frosty sweet coffee concoctions you love.  Pairing the rush of sugar with the rush of caffeine can be very delicious and addictive.  I know it may be hard to kick the daily habit you may have developed for these drinks, but you can do it.

So you are saying to yourself, “I need my caffeine!”.  Ladies, you can still have coffee.  You have to ask yourself whether you really need that $3-6 coffee drink vs. a low cost/free regular cup of coffee with milk (and/or with a sweetener…but you know how I feel about diet sweeteners).  Making coffee at home or indulging in the free stuff at work will save you money in the long run.  Just be careful and watch those extra calories.  On average, half and half is 20 calories per tablespoon and regular sugar is 49 calories per tablespoon.

Examples of calories in popular coffee drinks:

  • McDonald’s Mocha, Large
    400 calories; 14 grams fat (8 grams saturated, 0.5 grams trans); 49 grams sugar
  • Starbucks White Chocolate Mocha, Venti
    580 calories; 22 g fat (15 g saturated); 75 g sugar
  • Dunkin’ Donuts frozen cappuccino with whole milk, Large
    610 calories; 8 grams fat (5 grams saturated); 123 grams carbs; 105 grams sugar
  • Starbucks Caramel Frappuccino, Grande
    410 calories; 15 grams fat (9 grams saturated); 66 grams carbs; 64 grams sugar

 

5 Reasons You Should Start a Food Journal for Weight Loss

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food journal benefitsMany experts and nutritionists encourage people to keep a food journal when they are trying to lose weight. There are so many tools out there like FitBit, My Fitness Pal and the Lose It app to use as mobile or online food journals.  Unfortunately, most people understand this to mean keeping obsessive count of calories and using the journal to prove how they lack any self-control in keeping to health eating habits. However, a food journal can be one of the most positive tools for change in your life in terms of your daily diet and other areas like stress eating. You will be surprised to learn how much of your actions and reactions in daily life are food centered or affect your eating. The more you begin to pay attention to the details of your eating habits, the better you will be able to understand your motivations and stressors that affect emotional eating.  You will also see the things you need to stop eating.  The following are 5 reasons you should start a food journal for weight loss.

Reason # 1 – Keeping Track

A common saying is that weight loss is 70% diet and 30% exercise. A better way at looking at it is wellness is 60% diet, 25% exercise and 15% self-care habits. A self-care habits include things like how much sleep you get and how regular it is, what you do for fun and social activities and things that affect your mental health. All of these things will influence your ability to keep to a healthy eating and exercise plan. In your food journal, track the foods you eat and their calories, but also keep track of your exercises, moods and self-care habits. The goal is to create a food journal for weight loss that also provides you with insight to your whole life.

Reason # 2 – Understanding Habits

Review your food journal every week and look for patterns. If you see that you easily keep to your healthy habits for most of the week, good for you.  Most people will find opportunities to change for the good. Chances are you will discover that you are becoming unbalanced in another area of your life or dealing with social or work stresses that cause you too seek relief from through food.  It can also be that social events make make it easy to abandon to your diet disciplines. A night out with friends can mean bar food or dinner at a buffet which never makes weight loss easy. Figure out what is surrounding the choice you make to not stick to your diet goals.  Habits = What you do daily = lifestyle.

Reason # 3 –Changing the Habit

To make a food journal effective for weight loss, you have to take your understanding about what influences your choices not to follow your diet and work to change your habits. The key to this is to start small. One of the best things to try is the 20 minute rule. Wherever you are, and whoever you are with, the rule is that you get to eat what is on your plate but then you have to wait 20 minutes before having anything else. It takes 20 minutes for the body to register that it is full, so give yourself time. Another good habit to get into is to check out the menu for where you are going to go eat online first. Pick some healthier choices so you have them in mind before you get there. It will be easier to stick to your diet when you are hungry if you have already made a decision about food choices when you are not.

Reason # 4 – Discover What You Don’t Eat

Another good reason to start a food journal for weight loss is it will reveal what you don’t eat. People can overemphasize calorie counting and miss the fact that they are nutritionally deprived. One of the leading culprits of this are the 100 calorie snack packages. They make for easy recording in your journal and can help you maintain your calorie goal, but look at what they contain to see if there is enough nutrition in it. Make it a goal for the next week to add in more calories from the foods that are missing to bring more balance into your diet. Focus on fiber, vitamins and nutrients like protein.

Reason # 5 – Creating Positive Power

The most powerful reason to start a food journal for weight loss is that losing weight is a long and difficult road. While you may see rapid and visible loss in the beginning, as you begin to get down to the fats that are harder to shed, keeping up your motivation can be hard. Use your food journal to create positive reinforcement by showing yourself all the times you make right choices, and how far you have come.

Free Clean Eating Meal Plan – Week 3

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free clean eating meal plansIt’s time for  Week 3 of our Free Clean Eating Meal plan!   I’ve included nutrition counts for you.  The meals for week one are 1600-1725 calories.  I’m making the assumption that you are working out, so there needs to be enough nutrition to support that. If you want less calories, you can change the recipes or snacks to your needs.

If you see something that you don’t eat, like bread in a day’s meals, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!

Day 1

Breakfast -2 egg omelet with 1 tablespoon cheddar
1 slice whole wheat toast
1/2 cup sliced strawberries

Snack – 1 medium banana

Lunch – 2 cups Salad Nicoise (make recipe x 2)
4 ounces tuna steak
1 medium pear

Snack – 6 ounce Greek yogurt- frozen

Dinner – Grilled Onion Burger  (make 1/2 of recipe)
Whole Wheat Bun
1 slice tomato, large lettuce leaf, 2 slices onion
1 cup roasted green beans

1710 calories
56 g fat, 14 g sat fat
34 g fiber, 46 g sugar
76 g protein

 

Day 2

Breakfast – 3/4 cup whole grain cereal
1 cup skim milk or soy milk
1/2 sliced banana

Snack – 6 whole grain crackers

Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion
1 cup raw baby carrots

Snack – Sliced apple
2 tablespoons peanut butter

Dinner – 1 cup Southern Bean Soup
1 cup leftover Salad Nicoise

1680 calories
59 g fat, 16 g sat fat
36 g fiber, 50 g sugar
84 g protein

 

Day 3

Breakfast – Nonfat Greek yogurt
1 cup fresh cherries
2 tablespoons chopped pecans

Snack – 1 cup grapes

Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana
1 cup celery sticks

Snack – 1/2 cup cottage cheese
1/2 cup mango

Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch)
1 cup Whole Wheat Breaded Buffalo Cauliflower
1 cup roasted green beans

1670 calories
46 g fat, 13 g sat fat
41 g fiber, 55 g sugar
81 g protein

 

Day 4

Breakfast – Mango Protein Smoothie

Snack – 1 medium apple
1 ounce peanuts

Lunch – 1 cup leftover Southern Bean Soup
1 cup Fresh Vegetable Salad

Snack – 6 whole grain crackers
1/4 cup hummus

Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe
3/4 cup roasted potatoes
1 cup cooked cauliflower

1710 calories
57 g fat, 17 g sat fat
37 g fiber, 48 g sugar
78 g protein

 

Day 5

Breakfast – 1 serving Nonfat Greek yogurt
1/2 cup whole grain cereal
1/2 cup fresh cherries

Snack – 1 cup strawberries
1 ounce dry roasted edamame

Lunch – 2 cups leftover Fresh Vegetable Salad
4 ounces cooked chicken
1 cup grapes

Snack – 6 ounces Greek yogurt

Dinner – 1 1/2 cups Sausage, Potato and Kale Stew
1 slice whole wheat toast

1703 calories
51 g fat, 14 g sat fat
29 g fiber, 51 g sugar
81 g protein

 

Day 6

Breakfast – 1 egg on a whole wheat English muffin
1 slice cheddar cheese
1 small kiwi

Snack – 1 cup grapes
1/2 ounce pecans

Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew
1/2 cup diced mango

Snack  – Chocolate Peanut Butter Smoothie

Dinner – 4 ounces cooked BBQ Pretzel Chicken
1 medium baked sweet potato
1 sliced tomato with Italian seasoning

1675 calories
54 g fat, 16 g sat fat
35 g fiber, 56 g sugar
87 g protein

 

Day 7

Breakfast – 4 Banana Protein Pancakes
2 tablespoons peanut butter

Snack – 1 ounce pecans
Medium apple

Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad
2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper
2 tablespoons oil and vinegar dressing
1 slice whole wheat toast

Snack – 6 ounces frozen Greek yogurt

Dinner – 4 ounces leftover Healthy Meatloaf
1 medium baked potato
1 cup cooked kale

1720 calories
59 g fat, 17 g sat fat
34 g fiber, 60 g sugar
91 g protein

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Free Clean Eating Meal Plan – Week 2

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Here is your Clean Eating Meal Plan for Week 2!  Remember to modify this plan for your nutritional and health needs.  If you need more or less calories, modify the plan for your goals. The meals for week one are approximately 1650-1730 calories.  I’m making the assumption that you are working out, doing at least 4 days a week of intense exercise.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian before changing your diet. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

free clean eating meal plansDay 1

Breakfast – Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tablespoon salsa
1 medium orange

Snack – 1 ounce peanuts mixed with 1 ounce raisins

Lunch – 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad (save leftovers for day 3)
1 medium peach (medium apple if peaches aren’t in season)

Snack – 1 serving Fruit flavored Greek yogurt (your choice. low in sugar and as natural as you can find)

Dinner – 4 ounces lean flank steak (cook 8oz to your taste and save the other 4 oz for day 2. Recipe to try.)
Small baked sweet potato
1 1/2 cup steamed broccoli (fresh or frozen, seasoned to your taste)

Approx. 1652 calories
70 g fat, 16 g sat fat
36 g fiber, 87 g sugar
79 g protein

Day 2

Breakfast – “Breakfast Sandwich”
1 egg on two sliced whole wheat toast w/slice of 2% cheddar
1 banana (or one cup of another fruit)

Snack – 3 cups popcorn with a sprinkle chili powder and garlic powder

Lunch – Leftover meal: 4 ounces lean steak from yesterday’s dinner
Baked sweet potato
1 cup baked okra

Snack – 1 cup cantaloupe

Dinner – 1 1/4 cup Easy Turkey Chili (recipe makes 8 servings. Save a serving for day 6 and share the rest with family)
1 slice whole wheat toast with garlic and 1 tsp margarine
Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette

Approx. 1690 calories
60 g fat, 17 g sat fat
37 g fiber, 73 g sugar
76 g protein

Day 3

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 cup cantaloupe

Snack – 1 cup fresh strawberries
1 ounce pistachios

Lunch – 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)
1 cup raw baby carrots

Snack – 2 sticks 2% light string cheese
6 whole wheat Wheat Thins crackers

Dinner – 1 serving Baked Fried Chicken with Mixed Vegetables (save 1 serving of leftovers for day 4)
1 medium baked sweet potato

Approx 1730 calories
55 g fat, 14 g sat fat
38 g fiber, 45 g sugar
84 g protein

Day 4

Breakfast – 1 cup cooked oatmeal with skim milk, 2 tbsp chopped walnuts and 1 cup blueberries

Snack – 1 serving Fruit flavored Greek yogurt

Lunch – Leftover Baked Fried Chicken with Mixed Vegetables
1 medium apple

Snack – 1 serving 4 Ingredient Protein Bar (recipe makes 6 servings, save 2 for later in the week)

Dinner – 1 5oz serving Crispy Baked Tilapia (make 2 5oz servings and save one for day 6)
1 cup brown rice with Italian seasoning
1 cup cooked baby carrots

Approx. 1700 calories
60 g fat, 16 g sat fat
39 g fiber, 67 g sugar
79 g protein

Day 5

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 banana

Snack – 4 Ingredient Protein Bar (from day 4)

Lunch – Healthy Tuna Salad on 2 slices whole wheat bread
1 medium peach (or apple)
1/2 cup sliced cucumber

Snack – 3 cups popcorn with chili powder and garlic

Dinner – Grilled Chicken Parmesan (makes 4 servings, but you only need 2. Save on for day 7)
1 cup whole wheat pasta
1 cup cooked asparagus

Approx. 1707 calories
57 g fat, 15 g sat fat
36 g fiber, 46  g sugar
100 g protein

Day 6
Breakfast – 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts
1 cup sliced strawberries

Snack – 1 cup sliced cantaloupe
1 ounce peanuts

Lunch – 1 cup leftover Easy Turkey Chili
6 whole grain crackers
1/2 cup celery sticks

Snack – 2 ounces low sodium sliced turkey with mustard (roll it up and dip in a little mustard)
1/2 cup celery sticks

Dinner – Leftover Crispy Baked Tilapia (from day 4)
1 medium baked potato w/1 tablespoon light sour cream
1 cup cooked asparagus (or steamed broccoli)

Approx. 1720 calories
54 g fat, 17 g sat fat
39 g fiber, 49 g sugar
89 g protein

Day 7

Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries
1 cup of skim milk or 1 cup of vanilla yogurt

Snack – 4 Ingredient Protein Bar

Lunch – Turkey Sandwich (2 slices Weight Watchers bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2 slices onion)
1 cup sliced bell pepper

Snack – 1 ounce peanuts mixed with 1 ounce raisins

Dinner – Leftover Grilled Chicken Parmesan (from day 5)
1 cup whole wheat pasta
1 cup cooked broccoli

1680 calories
55 g fat, 14 g sat fat
38 g fiber, 50 g sugar
94 g protein