TGIF :)

Breakfast
-1/2 grapefruit
-2 eggs (egg whites only!)
-6 almonds
-Strawberries/Blueberries
-Low fat string cheese


Snack
-Veggie tray
-Yogurt
-4 almonds

Lunch
-Turkey and laughing cow cheese sandwich
-4 almonds
-Garden salad with lemon juice
-Cucumber, sliced

Snack
-TLC kashi bar
-1/2 grapefruit
-Veggie tray

The New You: 230 lbs

You hit a major milestone dad by dropping so far down!  You are almost ten pounds away from 220!!!  Can you believe that???? I'm so so proud of you.  I KNOW you can do this.

OK, here's the thing. We want to get rid of that 1.5 lbs that crept up on you the past two days because you are probably a) stressed and b) tempted to go off the menu when you're home all day

So , you're back at work now. FOLLOW THIS EXACTLY.

Breakfast

-Green tea with lemon juice (first thing!!!)
-1/2 grapefruit
-3 eggs (both egg white only)
-4 almonds
-Strawberries (6) / or Strawberry/blueberry tray from Wawa
-1 stringcheese  (the low fat one - Sargento brand) -- if we don't have Sargento low fat string cheese, DO NOT GET ONE FROM WAWA  


Snack  (11am)
-Broccoli
-Veggie tray from Wawa
-Yogurt (Dannon Light n Fit)
-6 almonds

Lunch
-Veggie tray
-Garden Salad from Wawa
-Sandwich thin bread with four slices of thin turkey and one wedge Laughing Cow cheese OR fat free American cheese
-4 strawberries

Snack (3pm)
-Veggie tray
-Kashi Bar
-1/2 grapefruit
-1 hard boiled egg (egg white only)


Dinner
-Small piece of salmon or veggie burger
-salad

Thursday's Menu

Breakfast
- 1/2 grapefruit
-Strawberries
-4 almonds
-2 egg whites
-1 stringcheese



Snack
-Yogurt
-Veggie tray

Lunch
-1/2 can of tuna OR four slices of turkey w/ fat free cheese on thin bread
-Garden salad, no dressing, lemon juice or walden farms
-4 almonds

Snack
-TLC Kashi Bar
-1/2 grapefruit
-4 almonds

Dinner
-Applebees karaoke and your favorite dish without the sauce and cheese ! :)

233 OMG!!!!!!!!! :)

So proud of you dad. 233!!!! You are amazing!!!!!!!!!!!!! I am really proud of you daddy.  Here is the menu for today:

Breakfast
-Strawberries
-1/2 grapefruit
-1 string cheese
-4 almonds
-2 eggs (one whole, one eggwhite)

Snack
Veggie tray
Yogurt
4 almonds

Lunch
-1/2 can tuna with laughing cow OR piece of chicken (small) with cheese and tomato on sandwich thin bread
-Garden salad
-4 almonds

 Snack
-TLC bar
-1/2 grapefruit
-4 almonds

Dinner
-Salmon (grilled)
-Salad

REDUX

So, because yesterday was a bit crazy, I want you to adapt yesterday's menu to today and tomorrow.  The lunch is going to be light.  The breakfast is pretty big though.  The dinner should be the following:


Dinner for tonight and tomorrow (Saturday and Sunday)

-BIG salad with tomato, cucumber, zucchini, broccoli, green pepper, red pepper, spinach
-NO dressing, only lemon juice or 2 tablespoons balsamic vinegar with Italian Seasoning and Salt Free Mrs. Dash
-Grilled chicken (BREAST only, NO wings, thighs, legs) OR Grilled salmon OR veggie burger on top

If we don't have chicken breast/salmon/veggie burger you can have Greek yogurt as your protein (either a small cup or 1/2 cup of it from the larger tub)

And ...we 're back!!

Hey dad! Sorry -- this week was the week from hell if you know what I mean. Parent's Night, Back to School Dance, Retreat Leader Trainings... it was just a lot and I was so wiped out every day! I'm sorry. I won't neglect this again, because it is *so* important. You HAVE to stay focused.  You have come SO FAR -- it's not an option to turn back around and reverse your course.  KEEP GOING.

Be like your pal, St. Paul:

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever (1 Corinthians 9:24-25).


Therefore, since we are surrounded by so great a cloud of witnesses, let us rid ourselves of every burden and sin that clings to us and persevere in running the race that lies before us while keeping our eyes fixed on Jesus, the leader and perfecter of faith (Hebrews 12:1-2).


Prayer for staying the course:
“Lord, you know my strengths and weaknesses. You also know that I desire to be with you now and for all eternity. Come, Jesus, and fill me with your strength and your courage. Lord, I want to persevere in running and finishing the race with you!”






Breakfast
-1/2 cup egg whites heated in the microwave on top of a sandwich thin with fat free cheese
-6 almonds
-6 strawberries
-1/2 grapefruit


Snack
-Yogurt
-4 almonds
-Cucumbers


Lunch
-Rolled up turkey deli meat (5 slices)
-Laughing cow cheese wedge
-4 almonds
-Cucumbers
-Broccoli
-6 strawberries




Snack
-TLC Kashi bar
-1/2 grapefruit 

235!!!!!!!!!!!!!!! A new milestone!!!!!!!!!!!!

DAD!!! CONGRATULATIONS!!!! As we've seen throughout this whole experience -- a lot of times your body jsut has to ADJUST to the new diet before you shed a few pounds each week.  CONGRATULATIONS!!!!!!!!!!!!!!! I will call you on the way to work to see how you are doing this morning!!

I hope this renews you to STICK WITH IT!! Make sure you follow the menu today exactly!!!


Breakfast
-1/2 grapefruit
-2 eggs (egg whites only!)
-6 almonds
-Strawberries/Blueberries
-Low fat string cheese


Snack
-Veggie tray
-Yogurt
-4 almonds

Lunch
-Turkey and laughing cow cheese sandwich
-4 almonds
-Garden salad with lemon juice
-Cucumber, sliced

Snack
-TLC kashi bar
-1/2 grapefruit
-Veggie tray

Dinner
We'll talk :)


I love you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Friday!

OK, it looks like yesterday you had three snacks?  Don't do that! Space out your snacks the way they're written here.  It sounds like you did a good job yesterday, though.

Breakfast
-Strawberries
-1/2 grapefruit
-1 string cheese
-4 almonds
-2 eggs (one whole, one eggwhite)

Snack
Veggie tray
Yogurt
4 almonds

Lunch
-1/2 can tuna with laughing cow OR piece of chicken (small) with cheese and tomato
-Garden salad
-4 almonds

 Snack
-TLC bar
-1/2 grapefruit
-4 almonds

Dinner
-Salmon (grilled)
-Salad

Wk 4: Thursday

Two days of swimming laps in a row! Wooohooo!!!! Keep it up dad!!!!

Breakfast
-1/2 grapefruit
-Strawberries
- 2 eggs (one whole, one white)
-1 string cheese
-6 almonds

Snack
-Veggie tray
-Yogurt
-4 almonds


Lunch
-1/2 can of tuna mixed with laughing cow cheese on sandwich thin bread
-*Garden salad
-1/2 cucumber, sliced
-4 almonds


Snack
-TLC Kashi Bar or Fiber One bar
-1/2 grapefruit