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It’s 10:30 am and I’m digging into my mid-morning snack as I type this.  Curious?  It’s a small plate of mixed baby greens, with 5 sliced strawberries and 3 oz. of Oscar Mayer 98% fat free shaved turkey breast.  The whole thing is topped with .5 Tbs of extra virgin olive oil and 1 Tbs. of balsamic vinegar.  (Calories: 156.  Fat:9 g.  Carbs:8g. Protein 14g)  Not quite in my target range (25%/  30%/ 45%) but close enough for government work.  I’ll drink at least 12 ozs of water with this.

This follows a breakfast 3 hours ago of Red Mill Muesli which had soaked overnight in Silk Unsweetened Soy Milk.  I stirred in a scoop of protein powder before eating it.  (Fat 7g, Carbs 30g. Protein 39) and, of course had coffee with a little more Silk.

Lunch will be a canned salmon mixed with wasabi-soy mayo and some chopped veggies in a lettuce wrap.  Again the water.

Afternoon snack will be an apple and 7-11 almonds.

I’m not completely sure about my supper plans. (It’s hot enough to decrease appetite and I’m alone tonight.  I’ll probably steam or quickly stir fry some veggies and have them with a 1/4C of brown rice) But I do know my evening snack will be 1/4c frozen blueberries mixed into a scoop of protein powder for a taste drink.  

My meals balance out to be right on target for my goals.  

If you are just starting out on a healthy eating plan, hoping to lose more than 10# and just beginning to exercise again, your dietary goals will be different than mine.  You should probably be eating 20% fat (lots of mono-unsaturated fats, a miniscule amount of saturated fats, and stay away from the grain-based Omega-6 oils), 50% carbs (primarily from veggies, then fruits and WHOLE grains) and 30% lean protein (turkey, fish, beans).

Thursday and Friday were light weight training days (upper body/lower body splits) and today is a “rest” day.  I am taking my dogs for a nice 4.5 mile walk in the park if it’s not too hot!  I expect our pace to be a lower intensity 3.5 MPH or so.  Enough to get the heart rate up in the zone.

How are you doing so far today at sticking with your plan?

Want some explanation on eating clean?  

Better Every Year is the goal of writer Debra Roby. She has been published at [Link Removed]

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