Breakfast
Porridge with 3/4 cup Blueberries, 2 Muffins, Peach, Plum
(586.5 cal., 12.2 pro., 122.2 car., 7 fat)
Lunch
Garlic Mini-Scallops & Cauliflower on Whole Wheat Pita, Orange, Water
(373 cal., 36 pro., 48 car., 7 fat)
Snack
Smart Pop, Iced Tea
(127 cal., .7 pro., 89 car., .1 fat)
Supper #1
Salad with T.I. Dressing, Salmon Fillet, Sweet potato, 1 cup Green Beans, Cucumber slices
(403 cal., 32 pro., 42.3 car., .1 fat)
Supper #2
Bagel with grilled Turkey Breast, Head Lettuce
(378 cal., 35 pro., 38 car., 5 fat)
TOTAL COUNT FOR DAY 11:
(1867.5 cal., 115.9 pro., 339.5 car., 29.7 fat)
(You can add or subtract from this example in accordance with your Primary Goal).
Now go back to DAY 1 and begin your 11-DAY cycle again. Weigh yourself at the end of each cycle. Only 10 times through and you've accomplished your goal!
Garlic Mini-Scallops & Cauliflower On Pita
2 cups Cauliflower Florets
2 large Garlic Cloves
2 tbsp. Olive Oil
6 oz. Mini-Scallops
1/2 cup Fresh Parsley
Nuke Cauliflower Florets 5 minutes. Meanwhile, rub bottom of frying pan with 1 clove garlic. Add Olive Oil to pan on medium-high heat. Mince all remaining Garlic and mash some of it between 2 spoons. Add it to the pan. Add well-drained Mini-Scallops, stir. Add nuked Cauliflower, stir. Nuke Pita with Fresh Parsley inside for 25 seconds. Stir & drain off oil from pan mixture. Add to Pita. Roll Pita in a sheet of waxed paper. Twist ends. Roll paper down from top to eat. Enjoy!
(314 cal., 3 pro., 32 car., 7 fat)
After completeing your 11-Day cylce a couple of times, try making up some Daily Menus for yourself, listing every item used in a meal or snack on the Counting Sheets provided. Count all Calories, Protein, Carbs & Fats. Do this consistently for at least 3 weeks!!! This will give you a NEW AWARENESS of "What Foods" "How Much" and "How Often." After this new 3-week period, continue to count this info at least 3x/week for a year!!! These New Daily Menus that you will create will finally make this program completely your own! Congratulations on your achievements towards Good Health! Pass it on...
"They are able because they think they are able!"
-Vergil
