R3 Phase 3 Day 3

Weight 136.0

Steak day yesterday dropped me 2.4 so that I am 1.2 above LIW.  Trying eggs again today, but no cheese at all.  Then I'll see what tomorrow's scale looks like.

Breakfast - (283 calories)
*Omelet with Spinach and Mushrooms
1 large egg
1/2 c eggbeaters
50 g baby spinach
50 g mushrooms
30 g onion
1 tbsp butter
Coffee with 1 tbsp half & half

Lunch - (372 calories)
*Garden Salad with Turkey
4 oz Kirkland Oven Browned Turkey
150 g romaine
90 g tomato
50 g cucumber
20 g onion
20 g bell pepper
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (117 calories)
100 g chicken
2 tbsp pico de gallo


Dinner - (528 calories)
*Meat sauce with veggies
8 oz 96/4 ground beef
1 c Classico Roasted Garlic Red Sauce
175 g baby asparagus
90 g mushrooms
15 oz shredded parmesan

Evening Snack - (22 calories)
45 g blueberries

Total calories for the day 1,322
Daily Calorie Composition: 19% from carbs, 39% from fat and 42% from protein.

R3 Phase 3 Day 2

Weight 138.2

Ouch.  Up 2.4 on top of the pound from yesterday so I'm at 3.4 lbs over LIW.  ALREADY?  Geezz.  I know it's a combination of things together.. but doesn't make it suck any less. On the evening of P3 I was hungry.. ate about a 12 oz cucumber right before bed, after eating dinner later than normal. So I started Day 1 of P3 up a pound. I had about 1250 calories yesterday. Half and Half in my coffee. Eggs for breakfast cooked in butter with an ounce of cheddar. Tuna salad for lunch with the Trader Joe's Mayo. Dinner was a 6 oz burger patty with the works and I decided to try that Jalapeno yogurt dip which is yogurt and goat cheese.

...now all of those things I've been fine with previously. I've had no output in the last 36 hours which is unlike me. In P3 and P4, I typically gain 4 lbs or so during the day and lose that overnight. I've got spreadsheets since last July to compare and average.

I know some of it is the lack of output and the increase in food volume, but I also know if you don't jump on it you can lose ground.

I'd already planned my day 2 menu too. Guess it gets to wait.

Breakfast and throughout the day - (35 calories)
Coffee (two cups with 1 tbsp half & half each), water and tea

Dinner - (1,282 calories)
464 g ribeye steak (calories are estimated)
150 g tomato

Total Calories for the day 1,317.
Daily Calorie Composition: 1% from carbs, 73% from fat and 26% from protein.

R3 Phase 3 Day 1

Weight - 135.8

So a gain overnight, but I know why.  First I ate dinner at 9pm, not what I'd planned.  Second I was very hungry at midnight and downed a large cucumber with vinegar.  So not as much out as in.

I've been so looking forward to this day.  P3 is here again.


Breakfast - (389 calories)
*Veggie omelet
1 large egg
1/2 c eggbeaters
60 g onion
60 g bell pepper
60 g mushrooms
1 tsp Land o Lakes butter with canola
1 oz Tillamook medium cheddar
2 tbsp pico de gallo
2 cups coffee with 1 tbsp of half & half each

Lunch - (374 calories)
*Tuna salad on lettuce wraps
133 g Starkist chunk light tuna in water
2 tbsp Trader Joe's Mayo
50 g celery
30 g onion
1.5 tbsp dill relish
6 butter lettuce leaves

Dinner - (307 calories)
Burger Patty with the works
6 oz 96/4 ground beef
40 g onion
30 g dill pickle
50 g tomato
2 tbsp Skotidakis Jalapeno Yogurt Dip
romaine lettuce

Evening snack - (173 calories)
60 g Columbus Farms Herb Roasted Turkey breast
28 g Ford Farms Cheddar with garlic & herb

Total calories for the day 1,243
Daily Calorie Composition: 10% from carbs, 50% from fat and 40% from protein.

R3 Phase 2 Day 50

Weight - 134.4

Last day of Phase 2 before moving on to Phase 3.  Spent the afternoon hitting the stores to stock up.  Found some really great things that are P3 friendly that I will make sure to be listing here in the next few days.  I'm exhausted.  I've got tomorrow's menu planned.  Already made tuna salad for lunch tomorrow.  I am trying to determine how to best get my son's calories up to at least his BMR by the end of the week.  From what I've found he needs about 2700 calories a day while I just need 1350 or so.

Breakfast and throughout the day
coffee,  water

Lunch - (144 calories)
Chicken and a cucumber salad
100 g baked chicken breast
240 g cucumber
15 g onion
2 tbsp white wine vinegar

Dinner - (276 calories)
Pan Fried tilapia and a romaine salad
230 g Kirkland Tilapia Loins
Old Bay Lemon & Herb seasoning
200 g romaine
mustard dressing

Total calories for the day 420
Daily Calorie Composition: 12% from carbs, 14% from fat and 74% from protein

R3 Phase 2 Day 49

Weight 134.4

Down .4.  I am counting yesterday as my Last Injection Weight, so 134.8 is the weight to maintain.  My son is at 297.6 this morning and wanted under 300 for this round.  He's lost 43 lbs.  We will start Phase 3 on Tuesday morning!  Shopping tomorrow for groceries.

To top it all of aka icing on the cake, today is my 50th birthday.  Quiet celebration at home, but we will all have a good blowout in late April once we are in Phase 4.

Back to a normal protocol P2 menu today

Breakfast and throughout the day
coffee, tea, water

Lunch - (151 calories)
Chicken and a cucumber salad
100 g baked chicken breast
240 g cucumber
20 g onion
2 tbsp white wine vinegar

Dinner - (252 calories)
Dijon Caper Chicken and steamed radishes
200 g chicken
1 tbsp dijon mustard
2 tsp capers
200 g radishes, sliced
season to taste

Total calories for the day 403
Daily Calorie Composition: 15% from carbs, 9% from fat and 76% from protein.

R3 Phase 2 Day 48

Weight - 134.8

Second day but this one barely.  I have one dose of rx hcg left in the vial.  Hoping tomorrow will hold steady and that will be it.  I've had a unusual amount of energy the past two days for some reason.

Could I really be at goal?

Breakfast and throughout the day
coffee, chai tea and water

Dinner - ( 364 calories)
236g 96/4 ground beef


Total calories for the day 295
Daily Calorie Composition: 0% from carbs, 30% from fat and 70% from protein.

R3 Phase 2 Day 47

Weight 134.8

More of the same...  steady as she goes.  Holding my breath to see this number for a couple of days.

Breakfast and throughout the day
coffee, triple threat tea, and water

Lunch - (108 calories)
3 oz 96/4 ground beef
13 g celery

Dinner  - (147 calories)
4 oz 96/4 ground beef
27 g celery

Total calories for the day 255
Daily Calorie Composition: 3% from carbs, 28% from fat and 69% from protein.

R3 Phase 2 Day 46

Weight - 136.2

Back to where I was three days ago..  blah..    This has got to break sometime.

Breakfast and throughout the day
coffee, triple threat tea, and water

Lunch - (116 calories)
3 oz 96/4 ground beef
13 g celery

Dinner  - (116 calories)
3 oz 96/4 ground beef
13 g celery

Total calories for the day 232
Daily Calorie Composition: 2% from carbs, 29% from fat and 69% from protein.

R3 Phase 2 Day 45

Weight - 136.8

Bleck.. up another .2.  The scale needs to stop playing with me


Breakfast and throughout the day
coffee, chai tea and water

Dinner - ( 364 calories)
6 oz 85/15 ground beef


Total calories for the day 364
Daily Calorie Composition: 0% from carbs, 65% from fat and 35% from protein.

R3 Phase 2 Day 44

Weight 136.6

Up .4.  Not what I wanted but after losing a total 2.6 lbs in the last two days it's totally expected.

Adding back a bit of fat to jolt things again.  This time instead of a small ribeye steak I'm doing 85/15 ground beef because I have more control over the fat and calories.

Breakfast and throughout the day
coffee, chai tea and water

Dinner - ( 364 calories)
6 oz 85/15 ground beef


Total calories for the day 364
Daily Calorie Composition: 0% from carbs, 65% from fat and 35% from protein.

R3 Phase 2 Day 43

Weight - 136.2

Another good drop.. 1.2.  That's two pound-plus drops in two days.  Kind of scares me for what's to come the next few days.

Hectic day here with loads of errands.  Studded tires had to come off and some little running around.  Because of the tinsel and feather extensions in my hair the grandbaby wanted some 'sparklies' too.  So we had to hit up Claire's.

Here's some round comparisons

Total lost to date
R1 30.2
R2 23.8
R3 26.4

Week 4 totals
R1 2.6
R2 3.0
R3 4.4

Average lost per day through three weeks
R1 0.72
R2 0.57
R3 0.63

% of body weight to date
R1 14.0%
R2 12.7%
R3 16.2% 

Breakfast and throughout the day
coffee and water

Lunch - (156 calories)
4 oz 96/4 ground beef
23 g celery

Dinner  - (304 calories)
8 oz 96/4 ground beef
23 g celery

Total calories for the day 464
Daily Calorie Composition: 2% from carbs, 29% from fat and 69% from protein.

R3 Phase 2 Day 42

Weight - 137.4

Drop of 1.4.  Perhaps due to all the activity yesterday. Getting your hair done, running around the mall and trying on clothes is hard work.

Was really freaking this morning. Woke up way early and couldn't settle back down. Felt 'off'. When I got up to go potty a few times I felt flushed and so dizzy that I had to stop and hold the bathroom counter. It didn't fell like blood pressure at all. At 8am when I took my injection I checked my blood sugar.. 59.. yikes.. not good. I typically don't eat for several hours. I had a some strawberris (boy they put them on steroids) and a roma tomato. It went back to 69 within 30 mins. It typically runs low on P2.. but normally it's 65 or so. I don't check it every day.
 
In the midst of shopping yesterday afternoon, after trying on the small shirt, I commented that I only wanted 3 or 4 tops and my daughter-in-laws reply was "Why the heck.. like you're going to wear smaller than a small? What's next kids sizes?" hmmmm duh I guess


 Breakfast and throughout the day  - (17 calories)
coffee and water

30 g strawberry
45 g roma tomato

Lunch - (175 calories)
4.5 oz 96/4 ground beef
23 g celery

Dinner  - (175calories)
4.5 oz 96/4 ground beef
23 g celery

Total calories for the day 367
Daily Calorie Composition: 7% from carbs, 27% from fat and 66% from protein.

R3 Phase 2 Day 41

Weight - 138.8

Drop of .4 lbs.  Today was a fantastic day.  It was salon day for myself, my daughter-in-law, and a friend.  I've now got a totally different look to my hair.  It's shorter than I've ever had it before, a lighter color, a bit asymmetrical (longer on my left than on the right), stacked and short in the back and I have a couple of extensions on the long side that are feathers (purple and blue) with tinsel. 

I had a 20% off coupon for Kohls and wanted to get a few things to tide me over until I'm completely though P3. When I started this in July at 216 lbs, I was in a 14 jeans, L to XL top, and a 40D bra. Today I am in a size 6 Levi's, size small tops, and 36D bras. I totally can't believe it.

When we stopped by my son and DIL's apartment (it's the DIL in the picture), my son came out to say hi (I see him at least once a week) and he gave me this huge hug and with tears in his eyes said "Mom you are so beautiful.. inside and out." Then I had tears too.

Here's a couple of pics (and those aren't the new smaller clothes size either).  Don't think I've posted on on here before.

Breakfast and throughout the day
coffee and water

Dinner - ( 272 calories)
7 oz 96/4 ground beef
35 g celery


Total calories for the day 272
Daily Calorie Composition: 2% from carbs, 29% from fat and 69% from protein.

R3 Phase 2 Day 40

Weight - 139.2

Whoohooo..whoosh fairy finally arrived to clear the water out of these newly emptied fat cells.  Down 1.6 overnight.  There may be a bit of a bounce back tomorrow because that tends to be what happens, but one can hope.  4.2 lbs left to go.  Going to do one more day of the extra lean and also do another 30 minutes walking on the treadmill.

 Breakfast and throughout the day
coffee and water

Lunch - (128 calories)
3.35 oz 96/4 ground beef


Dinner  - (134 calories)
3.35 oz 96/4 ground beef
35 g celery

Total calories for the day 262
Daily Calorie Composition: 2% from carbs, 29% from fat and 69% from protein.

R3 Phase 2 Day 39

Weight - 140.8

Up another .6.  Typically this little ups like this means I've got a whoosh getting ready to happen.  Let's hope.

This has been a weird day for me.  I'm still doing the beef, but today I'm eating a smaller amount than normal and no fruit with it at all.  Trying to shock my system.  Then I'm doing a ribeye tomorrow to jolt the other way with a mini-load.  My issues with steaks like ribeyes is that you can't really gauge the true calories or fat content.  So.. after this last thin cut ribeye is gone, my fattier days are going to be all with ground beef.  I will vary the fat content as I need.  My lean days are the 96/4.  I'll try 93/7 first and if not go to 90/10 sirloin and (heaven forbid) 85/15.  At least with those I know exactly how many calories is in an ounce and how much of that is from fat.

I've also been very wired today.  I walked 20 minutes on the treadmill yesterday and 30 minutes today.  Nothing strenuous.  Just 2.8 to 3mph.  But the rest of the day I've felt like I'm going a mile a minute.

Breakfast and throughout the day
coffee and water

Dinner - (228 calories)
6 oz 96/4 ground beef


Total calories for the day 228
Daily Calorie Composition: 0% from carbs, 30% from fat and 70% from protein.

R3 Phase 2 Day 38

Weight 140.2

Tug of war with the scale.  Up 0.4 from yesterday.

Breakfast and throughout the day
coffee and water

Morning snack - (79 calories)
2.25 oz 96/4 ground beef

Lunch - (79 calories)
2.25 oz 96/4 ground beef

Afternoon snack 1  - (122 calories)
2.25 oz 96/4 ground beef
82 g red delicious apple

Dinner  - (108 calories)
2.25 oz 96/4 ground beef
240 g cucumber

Total calories for the day 388
Daily Calorie Composition: 17% from carbs, 24% from fat and 59% from protein.

R3 Phase 2 Day 37

Weight 139.8

Down .8.  Did you feel me jumping up and down in the bathroom this morning?

Breakfast and throughout the day
coffee and water


Lunch - (106 calories)
3 oz 96/4 ground beef
1 tsp Taco Bell Restaurant sauce

Afternoon snack 1  - (105 calories)
3 oz 96/4 ground beef

Dinner  - (225 calories)
6 oz 96/4 ground beef
35 g celery
2 tsp Taco Bell Restaurant sauce

Total calories for the day 436
Daily Calorie Composition: 5% from carbs, 28% from fat and 67% from protein.

R3 Phase 2 Day 36

Weight 140.6

Down .8 and again in virgin territory.

One more day of the same and then likely back to protocol eating.  I'm missing my veggies.

Breakfast and throughout the day
one cup of coffee and a ton of water.

Dinner - (505)
**Mini-steak day Ribeye *not on protocol
6.75 oz thin cut ribeye steak
120 g red delicious apple
2 tbsp apple cider vinegar

Total calories for the day 505
Daily Calorie Composition: 13% from carbs, 61% from fat and 26% from protein.

R3 Phase 2 Day 35

Weight - 141.4

Back down the pound I had gained yesterday.  Doing a second day of the ribeye trick and will switch back to the ground beef tomorrow.

Totally insane day today.  Did not get to bed until 3am.  Got up at 6:15 for a potty trip and heard some weird noise that seemed outside.  When I flushed, there was no water pressure. Ut oh.  The landscapers spent 2 days replacing a 20 year old irrigation box this past week.  I knew exactly what had happened.  Got dressed, out I go with the flash light and something to turn off the main valve.  There was so much water gushing (very high water pressure) that I couldn't even get to the box to shut it off.  Called the water department and then the landscaper.  Got calls back from both.  They shut off the water to the house, then the landscaper capped the pipe until they come back next week to fix things.  At least I have water.

Of course, I couldn't go back to sleep.  DIL, friend and I had to do groceries this afternoon.  Then they wanted to go shopping in my closet.  They both took a good sized garbage bag of clothes and I have three big bags I need to do something with.  Terrible..some of the still have tags.  Now my closet has hardly anything in it.

Breakfast and throughout the day
one cup of coffee and a ton of water.

Dinner - (476 calories)
**Mini-steak day Ribeye *not on protocol
6.75 oz thin cut ribeye steak
150 g granny smith apple
2 tbsp apple cider vinegar

Total calories for the day 476
Daily Calorie Composition: 17% from carbs, 57% from fat and 26% from protein.

R3 Phase 2 Day 34

Weight 142.4

But up a pound.  So..the lean beef trick is a bit played and I need to wake things up again.  Back to what I did on day 27.

Breakfast and throughout the day
one cup of coffee and a ton of water.

Dinner - (471 calories)
**Mini-steak day Ribeye *not on protocol
7 oz thin cut ribeye steak
150 g granny smith apple
2 tbsp apple cider vinegar

Total calories for the day 539
Daily Calorie Composition: 15% from carbs, 54% from fat and 31% from protein.

R3 Phase 2 Day 33

Weight - 141.4

Down another .6.  Repeat of the process yesterday.

Breakfast and throughout the day
coffee and water

Morning snack - (70 calories)
2 oz 96/4 ground beef

Lunch - (140 calories)
4 oz 96/4 ground beef

Afternoon snack 1  - (72 calories)
2 oz 96/4 ground beef
13 g celery

Dinner  - (144 calories)
4 oz 96/4 ground beef
24 g celery

Total calories for the day 426
Daily Calorie Composition: 1% from carbs, 30% from fat and 69% from protein.

R3 Phase 2 Day 32

Weight 142.0

Down .4 today..  modifying a bit.  Still eating the ground beef, but eating 5 small meals.

Breakfast and throughout the day
coffee and water

Morning snack - (70 calories)
2 oz 96/4 ground beef


Lunch - (70 calories)
2 oz 96/4 ground beef

Afternoon snack 1  - (70 calories)
2 oz 96/4 ground beef

Afternoon Snack 2  - (70 calories)
2 oz 96/4 ground beef

Dinner  - (70 calories)
2 oz 96/4 ground beef
20 g celery

Total calories for the day 353
Daily Calorie Composition: 1% from carbs, 29% from fat and 70% from protein.

R3 Phase 2 Day 31

Weight 142.4

Down another 0.8. More of the same tweak today.

Breakfast and throughout the day
coffee, water


Lunch - (123 calories)
3.5 ounces 96/4 ground beef

Afternoon snack - (78 calories)
150 g red delicious apple

Dinner - (245 calories)
7 oz 96/4 ground beef (made into 2 burgers)


Total calories for the day 446
Daily Calorie Composition: 19% from carbs, 24% from fat and 57% from protein.

R3 Phase 2 Day 30

Weight - 143.2

Down another .6. That's 3.4 lbs in the last 3 days when the five days before netted me up 0.4.  More of the same today.

Breakfast and throughout the day
english breakfast tea, water


Dinner - (401 calories)
9.5 oz 96/4 ground beef (made into 2 burgers)
130 g red delicious apple.

Total calories for the day 401
Daily Calorie Composition: 18% from carbs, 25% from fat and 57% from protein.

R3 Phase 2 Day 29

Weight - 143.8

Two lb loss!  Something's working.  Repeating yesterday's menu again today.  Going to play this out a bit longer.

Here's my forth week round comparisons.

Total lost to date
R1 18.4
R2 15.6
R3 18.8

Week 4 totals
R1 -0.2
R2 2.4
R3 2.4

Average lost per day through three weeks
R1 0.66
R2 0.56
R3 0.67

% of body weight to date
R1 8.5%
R2 8.3%
R3 11.4%

Breakfast and throughout the day
coffee, chai tea, water


Dinner - (498 calories)
12 oz 96/4 ground beef (made into 3 burgers)
150 g red delicious apple.

Total calories for the day 498
Daily Calorie Composition: 17% from carbs, 25% from fat and 58% from protein. 

R3 Phase 2 Day 28

Weight 145.8

Down 0.8 and 0.4 of that is new territory.  Of course there's no way of knowing for sure if the modified food I had yesterday did this or if it was just time.   I'm doing a modified day today also.  Under 500 calories, in one meal between 4 and 5pm and solely 96/4 ground beef and an apple.  Although the plan went a bit awry and I had to run out at 4 and get ground beef.  The package I had was 93/7 and I wasn't about to risk it after the added fat on the ribeye yesterday.  I also decided to eat the apple at the same time as my meal.  Last night I ate it in the early evening and it really think it make me hungry as the night went on.

Breakfast and throughout the day
Earl grey tea, chai tea, water


Dinner - (498 calories)
12 oz 96/4 ground beef (made into 3 burgers)
150 g red delicious apple.

Total calories for the day 498
Daily Calorie Composition: 17% from carbs, 25% from fat and 58% from protein.

R3 Phase 2 Day 27

Weight 146.6

Up .4 and getting really tired of this.  I suspect it is a bit of rebound from the sweat-out detox bath the night before.  I've love to get some cooperation from the scale.  It's time for some tricks and tweaks so beware that some of this is not Dr. S's protocol.  I will make sure to comment on what and why.  Today I'm doing a mini-steak day and using a fatty cut of meat to sort of mini-load and trick my system.  For me a mini-steak day is nothing for lunch, an early dinner (4pm) of 7 hours of steak and then an apple about an hour to 90 minutes later.

Be aware I don't agree with the calories listed for the ribeye.  It's one steak that the calorie numbers from site to site seems to vary widely.

Breakfast and throughout the day
one cup of coffee and a ton of water.

Dinner - (471 calories)
**Mini-steak day Ribeye *not on protocol
6.75 oz thin cut ribeye steak

Evening snack - (78 calories)
150 g granny smith apple
2 tbsp apple cider vinegar

Total calories for the day 549
Daily Calorie Composition: 15% from carbs, 57% from fat and 28% from protein.

R3 Phase 2 Day 26

Weight - 146.2

Well after 4 odd days I'm finally back to the weight I was on Monday morning.  So net effect of this week so far is 0 pounds.  It appears that something or a combination of things in what I did yesterday must have helped.  I ate nothing but 500 calories of protein (veal) yesterday.  Drank about 32 ounces of triple threat tea during the day.  Had just one cup of coffee instead of two or three and did a nice detox bath in the evening as well as sweating it out for about 45 minutes after in heavy sweatpants and a long sleeved shirt under the covers with my electric mattress pad on high.

Back to normal today so we'll see how it goes.

Breakfast and throughout the day
Coffee, triple threat tea, water

Morning Snack - (31 calories)
100 g strawberries

Lunch - (180 calories)
**Beef & Celery soup
100 g beef bottom round roast, previously cooked
220 g celery
1 c Pacific Natural Beef Broth (minimal ingredient)
1 c water
1/2 tsp Kirkland No Salt Seasoning
1/4 tsp garlic powder

Afternoon snack - (78 calories)
150 g red delicious apple
2 tbsp Braggs Apple Cider Vinegar


Dinner - (146 calories)
**Chicken and mustard asparagus
100 g chicken breast, previously cooked
225 g asparagus
1 tbsp yellow mustard
A bit of Frank's hot sauce

Total Calories for the day 435
Daily Calorie Composition: 41% from carbs, 9% from fat and 50% from protein.

R3 Phase 2 Day 25

Weight - 148.2

Exactly the same as yesterday and still up 2 lbs from my lowest so far.  Doing just protein today and back to a big triple threat tea that I drink most of the afternoon.

On a good note, my son dropped over 3 lbs overnight so he's down 25 lbs in 24 days now.  The girls are both well over 20 lbs each.

Breakfast and throughout the day
1 cup coffee, triple threat tea, water


Lunch - (255 calories)
240 g veal scallopini
Frontier Seasonings Lemon Pepper


Dinner - (244 calories)
230 g veal scallopini
Mrs Dash Garlic Herb seasoning

Total calories for the day 499
Daily Calorie Composition: 0% from carbs, 16% from fat and 84% from protein.

R3 Phase 2 Day 24

Weight 148.2

So this is literally a WTF kind of day.  Out of the blue I'm up 1.2.  I'm doing all protein today and since I'd already planned a 'girls night' dinner of bronzed tilapia, I'm doing fish all day.

Breakfast and throughout the day
Coffee and water

Lunch - (264 calories)
315 g Kirkland Wild Alaskan Cod


Dinner - (224 calories)
230 g Kirkland Tilapia Loins

Total calories for the day 488
Daily Calorie Composition: 1% from carbs, 11% from fat and 88% from protein.

R3 Phase 2 Day 23

Weight 147.0

The scale giveth and the scale taketh away.  Dang fickle thing.

I bumped up the protein at dinner to see if it helps.

Breakfast and throughout the day.
Coffee, water, seltzer water

Lunch - (195 calories)
**Turkey Chili
100 g Jennie-O 99% lean ground turkey
1 can dice tomatoes with no adding salt
1 tsp cumin
1 tsp chili powder
1 tsp garlic powder
shake of cayenne for spice


Afternoon Snack - (78 calories)
150 g red delicous apple
2 tbsp Braggs Apple Cider Vinegar

Dinner - (219 calories)
200 g chicken breast previously baked

Total Calories for the day 492
Daily Calorie Composition: 30% from carbs, 7% from fat and 63% from protein.