Day 1

Day 1 of fourteen. This is going to be a true challenge... Already, I almost packed myself the same lunch to take to work tomorrow! All in all, it was a pretty good day. I prepared relatively hassle free meals packed with nutrients.

breakfast:
8 oz coffee with 8 oz steamed skim milk
2 slices whole grain toast with 1 Tbsp peanut butter and 1 Tbsp low sugar jam

Lunch:
3 oz turkey, pesto, and cheese rollups (lay 3 oz turkey flat on cutting board. Spread with 1 Tbsp. pesto. top with 1 ounce mozzarella. Roll up turkey, and cut in to 4 pinwheels.)
2 cups greens with 2 tbsp tomatoes, carrots, and cucumber topped with 2 Tbsp balsamic vinegar
1 cup red grapes

Snack:
6 ounces light raspberry yogurt
1 apple
1 cup sugar snap peas

Dinner:
1 ounce almonds
2 ounces pan seared salmon seasoned with lemon, salt, and pepper
1/2 cup sauteed veggies (sumer squash, onion, tomato, spinach cooked in 1 Tbsp olive oil)
1.5 cups arborio rice seasoned with garlic and lemon
tea with 2 tsp skim milk and splenda


12 cups water throughout the day

Some key elements to today's menu:
1. I included complex carbs, protein, and fiber at each sitting. This helped me control cravings and feel full throughout the day.
2. I focused on vegetable oils for fat rather than animal sources. My meals were high in monounsaturated fat (olive oil and almonds) and omega 3 fatty acids (salmon). This will help me maintain cardiovascular health, and may also help protect against cancer, arthritis, and weight gain!