What's For Dinner?

Well, let me show you...

• 5 oz Tilapia fillet with breading of breadcrumbs and corn meal = 215 calories [5 Very Lean Meat, 1 Starch]
• 1 Cup of Broccoli = 50 calories [2 veggies]
• 1/3 Cup Brown Rice = 80 calories [1 starch]
• 1 Cup carrots (raw) = 25 calories [1 veggie]
• 1/2 Cup Non-Fat Greek Yogurt = 80 calories [1/2 dairy]
• 1/2 Cup Pineapple = 70 calories [1 fruit]
• 1 Cup 2% Organic Milk = 120 calories [1 dairy, 1 fat]
• 1 Tall Glass of Water = 0 calories

TOTAL for dinner = 640 calories and almost too much food!!

Each day I get 1400 calories divided into servings of:

• 6 starches
• 4+ veggies
• 3 Fruit
• 2 Dairy
• 6 Protein (Meat, fish, poultry, Cheese)
• 3 Fats

I watch my sodium intake (no extra salt added after cooking and low sodium options when available). I keep it under 2,400 mg a day total (usually way under). I don't have caffeine (not a hard fast rule, but I went 28 days with only 2 sodas (of which I only drank about half) and I did fine, so I've just kept it up at home). I drink lots of water during the day - but no hard fast rule on how much to drink - I just drink when I think about it - which is often.

I do 45-60 minutes of cardio each day (three miles minimum or my hear rate in the 70% range), weights 3 days a week and stretch/flexibility 3 days a week for about 20 minutes.