The 4 Day Diet Smooth Module Day 1


Yesterday was day 4 of the Protein Stretch. Today is the day to weigh yourself and see how you’re doing. Hope you’re feeling happy with yourself. Maybe you started feeling like you want to slow down. And this is the perfect time. The next module is a treat! The Smooth Module allows you to “sin”.  Enjoy!

Smooth Day 1

  • 2 scrambled eggs, with 1/4 chopped vegetables and 1 tsp oil for cooking
  • 1 piece of whole wheat or multigrain toast with butter
  • 1/2 blueberries
  • 1/2 cup strawberries
  • 2 cups green salad with 3 tbsp low-fat dressing
  • 1 cup of cooked beans, chickpeas, lentils, or other legumes
  • Your choice of :
    • 2 (or less) medium slices of pizza  (plain, no bacon/sausage/pepperoni toppings) OR
    • 1 cup of pasta with tomato sauce OR
    • 4-oz hamburger on a bun with a small order of french fries OR
    • 1 medium size hot dog on a bun OR
    • 4 oz fish OR
    • 4 oz chicken (no skin, not fried)
  • One 100-calorie snack (see partial list of snack here)
  • 2 servings of cooked or raw veggies
  • 1 cup of flavored water
  • unlimited plain water

Exercise:

1 hour total: 40 minutes cardio, 20 minutes of light weights

 

Mydinnertoday’s sinful suggestion:

Melinakia (I’m pretty sure they are less sinful than the pizza or hot dog)

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