You are halfway through the first week of the program!  The momentum should be building along with your feelings of motivation.  You are making great progress towards the building of your new healthy lifestyle.  Remember that is important to record your daily progress by weighing yourself everyday.  Seeing the rewards of your hard work will help even more to build motivation.  You’re not going to lose 20 pounds in 4 weeks but the weight will definitely come off consistently and hopefully permanently.

Thursday is an exercise day so here are a few more examples of workouts which at the example weight of 175 pounds will burn 500 calories.  If you are in the mood to exercise with friends then playing approximately 35 minutes of full court basketball might be a good choice.  However, if you enjoy exercising alone then approximately 45 minutes of Vinyasa Yoga will also burn 500 calories.

Today’s example of a 1,200 calorie menu can as always be adjusted as necessary.  Be sure when substituting items or entire meals that you read the nutritional labels of your foods to ensure that they are similar in calories, fat, carbohydrate, fiber, and protein.  It is vital to remain as close to 1,200 calories a day as possible.  Also be sure to drink one full 8 ounce glass of water before each meal.  This aids in not only hydration but also in providing a feeling of fullness.

Breakfast

Cereal

½ cup 1% milk

¾ cup Honey Nut Cheerios

½ medium banana, sliced

1 cup of black coffee or plain hot tea is acceptable and adds negligible calories

Totals = 219 calories, 4 g fat, 42 g carbohydrate, 3 g fiber, 8 g protein

Mid-Morning Snack

Peanut Butter Apple

1 medium apple

1 tbs creamy peanut butter

Totals = 176 calories, 9 g fat, 24 g carbohydrate, 5 g fiber, 4 g protein

Lunch

Grilled Chicken Salad

3 oz grilled boneless skinless chicken breast

2 cups shredded romaine lettuce

5 cherry tomatoes

1 oz fat free feta cheese

2 tbs fat free Italian dressing

Totals = 177 calories, 2 g fat, 12 g carbohydrate, 3 g fiber, 29 g protein

Mid-Afternoon Snack

Baked Potato

1 small baked potato

¼ cup salsa

1 oz low fat cheddar cheese, shredded

Totals = 195 calories, 2 g fat, 34 g carbohydrate, 4 g fiber, 11 g protein

Dinner

Salmon and Brussels Sprouts

3 oz salmon fillet cooked with a squeeze of lemon

8 medium Brussels Sprouts, cooked

1 pat butter

Totals = 223 calories, 9 g fat, 12 g carbohydrate, 4 g fiber, 26 g protein

Evening Snack

Fruit Salad

1 cup cubed watermelon

1 cup cubed cantaloupe

1 cup cubed honeydew

½ cup fresh blueberries

Totals = 205 calories, 1 g fat, 50 g carbohydrate, 5 g fiber, 4 g protein