1/2 of Mix Package
1 cup and 2 tbsp. Water
1 cup Blueberries
2 Peaches (optional), chopped in small chunks
"Too Good To Be True" Cooking Spray
Preheat oven to 350 F. Mix everything into a bowl. Spray muffin tin with Cooking Spray. Sppon mix into muffin tin evenly (about 2/3 full in each). Place on middle rack. Check after 18 minutes. Allow to completely cool before removing from tin.
(each muffin, 161 cal., 3.2 pro., 33.1 car., 2.1 fat)
WATER & VITAMIN SUPPLEMENTS: (Your Choice)!
Water is very important in helping the body stabilize its weight. You should drink between 1.5-2 litres throughout the day. It really helps in NOT overeating if you drink a large glass a few minutes before you eat or 1/2 hour after eating. (Often when you feel hungry, you're actually thirsty. Drink a glass, wait 15 minutes, and then if you're still hungry, eat).
Peoples opinions vary on Vitamin Supplementation. I use the following on a daily basis:
Halibut Liver Oil, Flaxseed Oil, Trophic Time Release Vitamin C 1000 mg., Pharmasave Multiforte 29 or Centrum Forte (29 Essential Vitamins & Minerals), and Coenzyme Q10, 30 mg. Every 2 weeks I skip a day or 2 and don't take any of the above, just to let my body build for itself.
DAY 1
Typical Breakfast #1
Porridge with 1/2 cup bluberries, Yogurt, Muffin, Mocha
(553 cal., 16 pro., 109.1 car., 5.7 fat)
Snack
Chicken Breast, Grapefruit Juice, Orange
(232 cal., 28 pro., 25 car., 3 fat)
Lunch
Salad with T.I. Dressing, Chicken Breast, 1 cup Broccoli, 1/2 serving Chicken Caccitori
(313 cal., 40.5 pro., 18.6 car., 7 fat)
Snack
Yogurt, Banana
(241 cal., 6.9 pro., 55 car., .1 fat)
Supper
Falafel, Chicken Breast, Salad with T.I. Dressing
(370 cal., 31 pro., 25.3 car., 12.1 fat)
Snack
3 cups Smart Pop
(57 cal., .7 pro., 70 car., .1 fat)
TOTAL COUNT FOR DAY 1:
(1766 cal., 123.1 pro., 303 car., 28 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
DAY 2
Typical Breakfast #2
1 Egg, 3 Egg White Omelet with 1/4 Green Pepper, 1/4 Mushrooms, 1/4 Onion, 2 Brown Toast, Cantaloupe, Yogurt
(506.5 cal., 30.7 pro., 73.5 car., 10.1 fat)
Snack
Chicken Breast, Peach, Plum, Water
(215 cal., 29 pro., 19 car., 3 fat)
Lunch
Chicken Breast, Brown Rice, 1/4 serving Chicken Caccitori, Salad with T.I. Dressing, Muffin
(505.5 cal., 39.5 pro., 67 car., 7.2 fat)
Snack
3 cups Smart Pop, Yogurt
(193 cal., 6.6 pro., 98 car., .2 fat)
Supper
Chicken Breast, Sweet potato with peaches, 1 cup Broccoli, Salad with P.C. Raspberry dressing
(372 cal., 35.1 pro., 51.7 car., 4.3 fat)
TOTAL COUNT FOR DAY 2:
(1792 cal., 140.9 pro., 309.2 car., 24.8 fat)
(You can add or subtract from hisa example in accordance with your Primary Goal).
DAY 3
Breakfast
Porridge, Orange, Yogurt
(325 cal., 9.9 pro., 66 car., 2.1 fat)
Snack
Chicken Breast, Peach, Kiwi
(225 cal., 29 pro., 21 car., 3 fat)
Lunch
Salad with T.I. Dressing, 1 cup Brown Rice, 3/4 cup Corn, 3/4 serving Chicken Caccitori, Bread
(606 cal., 34 pro., 103.8 car., .1 fat)
Snack
Yogurt, Kiwi
(136 cal., 6.9 pro., 39 car., .1 fat)
Supper
1 bowl Borscht (116 cal., 3.5 pro., 20 car., 1 fat), 2 Bread with Chicken Breast, T.I. Dressing and Head Lettuce, Muffin
(551 cal., 39.3 pro., 51.2 car., 8.1 fat)
Total Count For Day 3:
(1885.5 cal., 114.1 pro., 279 car., 21.8 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
Day 4
Breakfast
Porridge, with 1/2 cup Blueberries, Yogurt, Orange
(366 cal., 10.4 pro., 76 car., 2.6 fat)
Snack
Chicken Breast, Peach
(179 cal., 28 pro., 10 car., 3 fat)
Lunch
3/4 cup Brown Rice, Chicken Caccitori, Salad with T.I. Dressing, Chicken Breast
(565 cal., 53.5 pro., 95 car., 10.9 fat)
Snack
Yogurt, Kiwi
(182 cal., 6.9 pro., 39 car., .1 fat)
Supper
2 Buns each with a Chicken Breast and Head Lettuce, 3 cups Movie Popcorn
(504 cal., 62 pro., 42 car., 19 fat)
Snack
4 oz. Carrot Sticks, 4 oz. Celery, Water
(204 cal., 4 pro., 42 car., tr fat)
Total Count For Day 4:
(2000 cal., 164.8 pro., 288 car., 35.6 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
Day 5
Beakfast
Porridge with 1 cup Blueberries, Yogurt, Muffun
(493 cal., 12.7 pro., 99 car., 5.1 fat)
Snack
Chicken Breast, Orange, Muffin
(346 cal., 30.8 pro., 45 car., 5 fat)
Lunch
Salad with 1/4 cup Blueberries, T.I. Dressing, 1/4 cup Brown Rice, 1 cup Cauliflower, Chicken Breast
(283 cal., 31.5 pro., 29.8 car., 3.1 fat)
Supper #1
Chicken Breast, Sweet Potato, Salad with T.I. Dressing, Tomato
(324 cal., 31 pro., 41.3 car., 3.1 fat)
Supper #2
Chicken Breast on 7-Grain Bread with T.I Dressing & Head Lettuce, 3 cups Smart Pop
(282 cal., 30.7 pro., 86.3 car., 4.2 fat)
Total Count For Day 5:
(1864 cal., 142.6 pro., 329 car., 20.6 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
Day 6
Breakfast
Porridge with 1 cup Blueberries, Yogurt, Kiwi
(394 cal., 10.9 pro., 81 car., 3.1 fat)
Snack
2 Muffins, Plum, Water
(358 cal., 7.4 pro., 75.2 car., 4.2 fat)
Lunch
Bagel, 6 oz. Chicken Breast
(479 cal., 62 pro., 38 car., 7 fat)
Supper
2 Falafels, Water
(380 cal., 16 pro., 38 car., 18 fat)
Snack
6 cups Smart Pop, Water
(114 cal., 14 pro., 140 car., .2 fat)
Total Count For Day 6:
(1725 cal., 110.3 pro., 372.2 car., 32.5 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
