Archive of ‘Weight Loss Tips and Motivation’ category

What Do You Eat For PCOS?

As a woman with PCOS, I get A LOT of questions about what I actually EAT. Low carb? Low fat? Restricted calorie? I mean, what DO you eat for PCOS?

Let me start this blog post by saying…I am NOT a doctor. I’m just a certified health coach living with PCOS. 

I’m going to be honest with you all…I’ve tried it all. I’ve tried to cut every corner, I’ve tried every fad. And while maybe I could lose some pounds fast in the short term…these crazy diets do NOT work long term. PLEASE don’t make the same mistake I did! Slow and steady truly does win the race (and let’s be real, when you actually eat REAL food…you’re just happier!).

 

 

My Rough Weekly Food Intake

 

Breakfasts:

3 eggs cooked in 1 tsp of coconut oil

1 Slice Ezekiel Bread (two if I’m really hungry)

Coffee with Almond Milk and Truvia

*If I’m in the mood for cheese, I’ll swap the coconut oil for a tbsp of FULL FAT cheese. I do NOT use fat free ANYTHING*

If you are into the fat free trend, please hold up a full fat cheese or milk vs a fat free option. Look at the ingredients and nutrition facts. Fat free options are often higher in sugar AND they have more artificial ingredients.

My protein: eggs

My carb: bread

My fat: coconut oil OR cheese

 

-or-

 

1 serving oatmeal

1 scoop protein powder (check the carb count! I am already getting carbs from the oatmeal, I don’t need more from my protein). 

1 tbsp nut butter

My protein: protein powder

My carb: oatmeal

My fat: nut butter

 

Lunches:

Shrimp (cooked in 1 tsp coconut oil or EVOO)

Veggies (I LOVE peppers & onions)

Sweet Potato

My protein: shrimp

My carb: sweet potato

My fat: coconut oil or EVOO

 

-or-

 

Grilled Chicken (cooked in coconut oil or EVOO)

Veggies 

Quinoa

Hot Sauce

My protein: chicken

My carb: quinoa

My fat: coconut oil or EVOO (sometimes instead of oil I’ll add feta to my quinoa)

 

Dinners:

Grilled Chicken Parm (grilled chicken, natural tomato sauce (check sugar!!), full fat mozzarella cheese)

1 serving whole wheat pasta

My protein: chicken

My carb: pasta

My fat: mozzarella cheese

 

-or-

Shrimp

Zoodles

Breadcrumbs

Quality Butter or EVOO

(healthy shrimp scampi)

My protein: shrimp

My carb: breadcrumbs

My fat: quality butter

 

Snacks: 

Jerky (Oberto)

Almonds

Apple and String Cheese

Air Popped Popcorn

Rice Cake (2) and Peanut Butter

Greek Yogurt

Superfood Shake

*I typically have two snacks per day*

 

I still have a glass of wine a few nights a week! 

 

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What I’m Loving This Week

The great thing about the internet, is there is such a wealth of knowledge out there when it comes to healthy living!! So I figured I’d share a few of the articles I’m loving this week!! 

 

Set Yourself Up For Weight-Loss Success: 20+ Ways to Meal Prep

 

Trader Joe’s Is All About Low-Carb Cauliflower — Try These 7 Amazing Products

#SquatYourDog Is the Cutest Workout Trend to Take Over Instagram

Sweet and Savory Pineapple Recipes for the Perfect Post-Workout Snack

 

The Healthiest Banana Split Recipe Ever

 

The 6 Best Workouts If You’re Trying To Nix Belly Fat

Clean Eating Grocery List For Beginners

Clean Eating Grocery List for Beginners

 

Breads:

  • Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean. They have tortillas as well.
  • Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
  • Trader Joe’s brand whole grain breads – The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.

Crackers:

  • Ak Mak Whole Wheat Crackers

Tortillas:
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture.

Dairy & Non-Dairy:
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.

  • Milk – Raw milk is the cleanest milk you can get. But since it’s hard to find, expensive and even illegal in some states, the next best thing would be organic, full-fat milk. If you choose this route, it’s best to treat your milk as a fat and carbohydrate instead of a protein. Also know that homogenization is processing of dairy. You can go low fat, but the lower in fat you go, typically the more processed the milk is.
  • Cottage cheese (for those who eat it) – Full fat is best, but you can also use low fat. (NOT fat free.) That being said, it can be very difficult to find truly clean cottage cheese and again, the lower the fat, the more processing involved.
  • Yogurt – Always opt for Greek yogurt when you can. Plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored. Full fat though, not reduce or non-fat.
  • Cheese – Most cheeses are eaten in moderation due to their high fat content. Just be sure that if you buy it, you buy the real thing. No pre-shredded cheeses either (they have anti-caking agents added). If you need it shredded, buy the block and shred it yourself. Realgrated Parmesan cheese is acceptable in moderation. (Note: Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for months, it’s not clean.  Buy the stuff in the refrigerator section.)
  • Unsweetened almond milk – Although a quick glance at the ingredient list may leave you wondering. It’s best to make your own.
  • Unsweetened rice milk (made from brown rice, not white). Again, homemade is best.
  • Unsweetened soy milk – If you go this route, be sure to purchase the organic variety to avoid GMO’s.
  • Unsweetened coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans. Be sure to read labels here. The Thai Kitchen brand is clean and pretty widely available. Light coconut milk is perfectly fine in this case.

Poultry:

  • Eggs – These are a staple, especially egg whites. But most of the nutrition is in the yolks, so don’t leave them out too often. Try to avoid the carton egg whites.
  • Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. But whole chickens are often the better deal and you get so much more out of them. If you can afford organic meats, it’s always a better way to go.

Beef:
Beef can be part of a clean eating diet so long as you choose grass fed and humanely raised beef. A butcher can help you select these. If you are wanting to forgo beef, try venison, bison or buffalo. Both are very similar in flavor.

Other meats:

  • Pork – While not everyone believes pork to be a clean food, it’s actually clean if you get the good quality versions. Processed pork should be avoided like the plague. Things like ham are definitely not part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
  • Duck
  • Venison – This is a very lean meat and can be used in place of beef in most recipes.
  • Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today. Also, please be sure you are buying sustainably. Your purchases have an impact here in a big way on the health of our oceans.

Produce:
This is where you really want to stock up. If you are concerned about pesticides but are on a tight budget, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular items for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce or the “Clean 15” for the best produce to purchase conventionally.

So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.

Fruits:

  • Apples
  • Oranges
  • Grapefruits
  • Banana
  • Avocados
  • Berries of all kinds
  • Cherries
  • Kiwi
  • Star fruit
  • Any other fresh fruit you enjoy

Veggies:

  • Carrots
  • Celery
  • Spinach
  • Broccoli
  • Bell Peppers in any color
  • Zucchini
  • Eggplant
  • Squash of any variety
  • Kale
  • Chard
  • Collard greens
  • Okra
  • Green beans
  • Tomatoes
  • Sweet potatoes
  • Onions of any variety
  • Any other fresh veggie you enjoy

The Aisles:
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:

  • Tea – particularly green tea
  • Coffee
  • Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats. Quick oats are best for baking.
  • Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick! There are also more and more BPA free cans on the market these days. Costco is a great source for that as is Whole Foods.
  • Dry beans and legumes – like lentils, black beans, chickpeas, etc.
  • Brown rice
  • Whole wheat or whole grain (like brown rice) pasta
  • Other whole grains such as barley
  • Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
  • Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.

Condiments, Spices and Natural Sweeteners:

  • Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
  • Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
  • Honey
  • Pure Maple Syrup – Not the bottle syrups you get in the breakfast cereal aisle. The real stuff.
  • Molasses – Look for the unsulfured variety.
  • Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those blends are indeed clean, some are not).

Flours:
This is another source of much confusion for newbies. So here’s what to look for:

  • Whole wheat flour
  • Whole wheat pastry flour – tough to find in some areas, but great for baking.
  • White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
  • Coconut flour
  • Almond Flour
  • Other flours – If you are gluten intolerant, you will want to research other flours!

So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!

If you need any additional help, you can always email me at FitWithSami@gmail.com.

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Want a custom meal meal? Click here.

 

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3 Tricks to Use With Your Partner if you are Both Trying To Lose Weight

Totally a struggle for Brian and I so I had to share!!

‘Tis better to have loved and lost…weight? Contrary to popular belief, many of the trappings of a romantic meal can make bonds closer—and waistlines smaller. (It’s not all about the merlot and chocolate cake.) These three tricks can be slimming for you and your partner:

Seductive Lighting
In a German study, blindfolded diners consumed fewer calories than those who could see, likely because they had to rely on their body’s fullness signals rather than visual cues (like portion size). Candlelight, or dimming the overheads, could potentially produce a similar effect.

A Perfectly Set Table
Placing your dinnerware on a tablecloth of a similar color can make food look more abundant on your plate, says science from Cornell University. The thinking is you’ll be less inclined to overserve yourself. White is the classic choice, but any matching hues will do. (Find out how you can kick off your body transformation with Women’s Health’s Body Clock Diet.)

Taste Testing
Research out of Johns Hopkins University found that when people cook most of their meals at home, they lap up fewer carbs, less sugar, and less fat than those who cook less or not at all. Plus, co-creating a meal—and feeding each other sauce—is a greatrecipe for bonding.

From Women’s Health

Country Heat Test Group: Day 3

So far I am LOVING the Country Heat program! Today I did the workout titled “Giddy Up.” Country Swing was fun, but Giddy Up was even MORE fun! I think maybe it’s because I grew up dancing and Giddy Up was slightly more challenging technically! But you definitely don’t need to be a dancer to crush this program! They also have a move breakdown you can do before you do a workout for the first time! They definitely hook you up so you feel prepared!

My ass and thighs are SO sore! There are so many moves where you are squatting (and you don’t even realize!!)! Which is great for me because my ass and thighs are totally my problem area. With my PCOS weight loss in general is hard but I’ve noticed that those particular areas don’t budge!

 

 

And I KNOW that I shouldn’t have checked but I totally did…I’ve already lost an inch in my waist AND in my thighs. In 3 days!!! I literally did a happy dance! I could tell that my waist felt smaller. I’ve become very perceptive of my body because I can’t rely on the scale. I’d get so obsessed with that stupid number, it became unhealthy!

And I’m definitely a foodie (hence the blog name), so I think the fact that I’m eating what feels like SO much food is really helping! I don’t feel like I’m restricting myself or being deprived in any way!

 

 

Seriously delicious!! I can’t wait to see where I’ll be in 27 days!! Try to eat as many natural colors as possible! I always know it’s a good meal when it’s this colorful!!! And note to self: don’t keep feta in the house. I will want to eat ALL OF IT!!

 

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What You Need To Know About The New Nutrition Labels

 

Last week, the FDA finalized the new look of the Nutrition Facts label. At first glance, the updated nutrition labels might not look wildly different—aside from that jumbo-sized font on the calorie count, which seems like it’s yelling at us like the National Weather Service used to do — but there are a few key differences.

Some of the most notable changes to the Nutrition Facts label:

Fat gets its name cleared.
Now that we know fat isn’t inherently evil, “Calories from Fat” will no longer be listed next to the total calorie count per serving. This is good news for foods like guacamole, which gets 75 to 80 percent of its calories from the heart-healthy fat found in avocados. (Total fat, trans fat, and saturated fat will still be listed separately.

Serving sizes are getting a reality check.
Many serving sizes will be increased to reflect typical eating habits (whether or not that portion size is appropriate is an entirely different matter). For instance, on the new Nutrition Facts label design, 12 and 20 ounce bottles of sodas will now each be calculated as 1 serving, pints of ice cream will be reduced from four servings to three, and yogurt serving sizes will drop from eight ounces to six ounces.

Added sugars are getting singled out.
A banana has more sugar than a bowl of fruity Day-Glo cereal, but you can probably guess which is healthier. Foods with added sweeteners — like corn syrup, honey, or agave — are typically high in calories but pull little weight in the nutrient department. The new Dietary Guidelines caution against getting more than 10 percent of your daily calories from added sugars, and the new labels will list these sneaky sugars separately.

Key nutrients will be listed differently.
Previously, manufacturers were required to list the percent Daily Value of vitamin A, vitamin C, calcium, and iron. On the new label, vitamins A and C are no longer required; instead, vitamin D and potassium will be listed alongside calcium and iron, and they’ll be displayed as amounts (micrograms or milligrams) as well as percentages. This is because through nationwide food surveys, the FDA learned that Americans don’t get enough vitamin D or potassium and state that “when lacking, are associated with increased risk of chronic disease.”

One word of caution: Manufacturers have until July 26, 2018 to make the required changes, and smaller companies will get an extra year. Until then, continue to keep a close eye on your serving sizes, scan the ingredients for hidden sugars, and use your common sense to interpret the current labels and find healthy, nutrient-rich options.

The new Nutrition Facts label

The difference between the old (left) and the new (right) Nutrition Facts labels

By Kara Wahlgren

 

How Many Calories Should I Eat To Lose Weight?

How Many Calories Should I Eat To Lose Weight?

 

Q: How many calories should I eat per day to lose weight?

A: Calculating the number of calories you need to lose weight is a relatively simple, three-step process. The Harris-Benedict equation is the most widely used method of calculating your calorie needs (and thus your calorie needs for weight loss). Here is the Harris-Benedict equation for women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5′ 7″ and weighs 160 lbs has a basal metabolic rate of 1441 calories.

Since you don’t lie in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
Light activity: Office work, ~1 hour of moderate exercise/activity during the day. Activity factor = 1.5
Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
Very Active: Active military, full time athlete, hard physical/manual labor job. Activity factor = 1.9
Next, multiply your activity factor by your BMR. For the example we’re using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories. This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That’s the next step.

Determining how many calories to cut each day is where weight loss becomes more of an art than a science, as there are many variables that can impact the calories in < calories out equation, including:

1. The type of exercise you are doing. Resistance and interval training will burn more calories after you stop exercising compared to traditional aerobic training.

2. The type of diet you are eating. High-protein diets burn more calories, as protein takes more effort for your body to digest and metabolize.

3. How much weight you have to lose. For simplicity sake I had you use total body weight instead of your lean body mass (which is your total body weight minus your body fat). Because of this assumption, if you need to lose 25 pounds or more to reach your goal weight, then your total caloric needs, which we calculated above, is probably too high. This is because we treated the calorie needs of body fat the same as lean tissue (muscles, bones, and organs), but in reality your body fat has a much lower caloric need (close to zero). I explain how to adjust for this below.

4. Your individual metabolism. The Harris-Benedict equation or any equation that estimates your calorie needs is just that, an estimate. These equations are based on averages, and you are probably not average. Don’t take the numbers you generate after reading this article as gospel, but use them as a starting point, put them to the test, and adjust from there.

Traditionally, recommendations are made for individuals to subtract 500-1000 calories from their total calorie needs in order to lose 1-2 pounds per week. This is because a 500-calorie daily deficit yields a 3500-calorie weekly deficit—which is the number of calories you need to burn to lose one pound of fat. However, I find that these reductions are too aggressive initially and that cutting too many calories too soon sets you up for long-term weight-loss failure.

If you are weight training, doing interval cardio sessions during the week, and eating a carb-controlled/moderate-protein diet, then I recommend that you only subtract 250 calories from your total calorie needs (or 500 calories if you need to lose more than 25 pounds to reach your goal weight). You’ll see results that make you happy while being able to eat more. Using our example, the woman would need to eat 1900 calories per day to lose weight.

The final step: Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, opt to do more activity before you cut out more calories. If you need to cut out more calories, remove another 250 and put that new calorie level to the test for two weeks.

By Dr. Mike Roussell

If you ever need a custom meal or fitness plan, or want my personal fit & fabulous guide click here. All of my meal plans are dietician approved!

You can also apply for one of my monthly online fitness bootcamps here. If you ever want to learn more about what I do as a full time coach, or to apply for my new coach mentorship, email me at FitWithSami@gmail.com and/or apply here.

Bikini Body Meal Plan

Sunday:

Breakfast: 1 cup cooked oats (2/3 cup dry) topped with 1 cup blueberries, served with 1 cup nonfat milk

Lunch: Grilled chicken salad: 2 cups romaine lettuce, 2 ounces (a little less than ½ cup) sliced grilled chicken, ¼ cup rinsed and drained canned chickpeas and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil plus 4 teaspoons balsamic vinegar)

Snack: 1 cup plain lowfat yogurt topped mixed with 4 tablespoons chopped almonds and ½ cup (16) seedless grapes

Dinner: Steak fajita: Sauté 4 ounces sliced sirloin, ½ chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place mixture in 1 large whole-wheat flour tortilla. Top with ¼ cup shredded cheddar cheese, fold, and microwave for 60 to 90 seconds until cheese is melted.

Monday:

Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, and ½ cup (4 large) sliced strawberries, served with 1 cup nonfat milk

Lunch: 1 small whole-wheat pita, toasted, filled with 2 tablespoons hummus, 2 ounces chopped skinless chicken breast, and 1 sliced cucumber

Snack: 1 ¼ cups Blueberry Blast

Dinner: 4 ounces grilled sirloin with 1 cup broccoli sautéed with onion and garlic powder in 2 teaspoons olive oil, and a baked 6-ounce sweet potato topped with 2 tablespoons nonfat Greek yogurt

Tuesday:

Breakfast: 1 cup cooked oats topped with ½ cup (4 large) sliced strawberries, served with 1 cup nonfat milk

Lunch: Turkey wrap: 1 slice Swiss cheese; 2 slices each turkey, lettuce, tomato, and avocado; and 1 teaspoon mayonnaise wrapped in 1 small whole-wheat tortilla

Snack: 1 ¼ cups Blueberry Blast

Dinner: 1 cup cooked whole-wheat pasta topped with 2 ounces (a little less than ½ cup) sliced skinless grilled chicken, 1 cup sweet peppers sautéed in 2 teaspoons olive oil, and 2 tablespoons grated Parmesan cheese

Wednesday:

Breakfast: 1 scrambled egg, 1 toasted English muffin topped with 1 teaspoon vegetable oil spread or butter, ½ grapefruit, and 1 cup nonfat milk

Lunch: 1 cup chopped romaine lettuce and ½ sliced cucumber topped with 5 ounces drained canned tuna (packed in water) and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil and 4 teaspoons balsamic vinegar)

Snack: 1 cup nonfat Greek yogurt topped with 1 cup (8 large) sliced strawberries

Dinner: Chicken and rice bowl: Sauté 2 ounces sliced chicken breast, ½ chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place in a bowl and combine with ¼ cup rinsed and drained canned low-sodium black beans, 4 teaspoons guacamole, ¼ cup shredded cheddar cheese, and 1 cup cooked brown rice.

Thursday:

Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts, served with ½ grapefruit and 1 cup nonfat milk.

Lunch: Turkey melt: 2 slices toasted whole-wheat bread, 2 romaine leaves, 2 slices tomato, 2 ounces turkey breast, and 1 slice melted Swiss cheese

Snack: 1 apple and 1 cup nonfat Greek yogurt topped with 7 halves or 2 tablespoons chopped almonds

Dinner: Pan-Seared Salmon with Mushrooms and Spinach over Sesame Brown Rice

Friday:

Breakfast: 1 toasted whole-wheat English muffin topped with 1 tablespoon natural peanut butter, served with 1 orange and 1 cup nonfat milk

Lunch: BB’s Garlic Chicken Salad, 5 Triscuits, and 1 cup nonfat milk

Snack: 1 sliced cucumber and 2 tablespoons hummus

Dinner: Black bean fajita: Lightly sauté ½ cup each chopped tomato and onion in 2 teaspoons canola oil. Place in 1 large whole-wheat flour tortilla with ½ cup rinsed and drained canned low-sodium black beans and ¼ cup shredded cheddar cheese, roll up, and heat in the microwave for 1 ½ to 2 minutes.

Saturday:

Breakfast: 1 slice whole-wheat toast with 1 teaspoon vegetable oil spread or butter, served with Go Berry With Banana Smoothie

Lunch: Turkey sandwich: 2 slices turkey breast, 1 slice Swiss cheese (melted, if desired), 2 romaine leaves, 2 slices tomato, and 1 teaspoon mayonnaise on 2 slices toasted whole-wheat bread

Snack: 5 Triscuits topped with 2 tablespoons natural peanut butter

Dinner: Bean quesadilla: Spray a pan with nonstick cooking spray and set over medium heat. Slice 1 large whole-wheat tortilla in half and place one piece in the pan to heat for a few minutes. Spread ½ cup rinsed and drained canned low-sodium black beans evenly over top. Top with ¼ cup shredded cheddar cheese, ½ cup each chopped tomato and onion, and the other tortilla half. Flip and heat for 1 to 2 minutes. Remove from heat, cut into 4 pieces, and add 1 dollup nonfat Greek yogurt to each piece.

Looks soooo good!

If you ever need a custom plan, I do them! And they are all dietician approved! Click here.

If you ever want to learn more about what I do as a full time coach, or to apply for my new coach mentorship, email me at FitWithSami@gmail.com!

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