• 1/2 cup (dry) quick oats
• 1/4 cup egg whites
• vanilla extract
• 2 dried figs
• homemade blueberry oatmeal muffin

LUNCH (12pm)

• meatball sub (2 Trader Joe’s turkey meatballs with fresh mozzarella cheese and a couple TBS of spaghetti sauce on a light wheat hot dog roll
• Cucumber slices, grape tomatoes

SNACK (4:30pm)

• Smoothie (1/2 cup Greek yogurt, small frozen banana, 1/2 cup skim milk, instant coffee)

WORKOUT (5:30pm)

• 55 minute spin

DINNER (7:30pm)

• green bean salad (canned green beans, drained, apple cider vinegar, Green Goddess seasoning)
• Arnold’s sandwich thin with slice of light pepperjack cheese
• water

SNACK

• Edy’s frozen coconut bar

NOTES

• Continuing the catch up on sleep–got 8.5 hours last night
• weight continues to head back down

DAILY TOTALS

• 1234 calories
• 33 g. fat (24%)
• 1545 mg sodium
• 168 g. carbs (53%)
• 28 g. fiber
• 72 g. protein (23%)

• Light English Muffin
• 1/2 cup Egg Beaters
• 1/4 ounce of shredded gruyere
• 1 tsp Smart Balance Light

SNACK (11am)

• 3 spelt/kamut rice cakes
• light string cheese

WORKOUT

• 750 yard swim in 21 minutes

LUNCH (12pm)

• leftover pasta, ricotta, eggplant and mushroom
• sugar free Jello with Fat Free Reddi Whip

SNACK (4:30pm)

• Smoothie (1/2 cup Greek yogurt, small frozen banana, 1/2 cup skim milk, instant coffee)

WORKOUT (5pm)

• 45 minute run

DINNER (7pm)

• baked sweet potato with 1 tsp Smart Balance Light, salt and cinnamon
• mixed greens topped with grape tomatoes, 1.5 oz fresh mozzerella, fresh basil and balsamic vinegar
• water

SNACK

• Edy’s frozen coconut bar

NOTES

• Continuing the catch up on sleep–got 8.5 hours last night
• weight continues to head back down

DAILY TOTALS

• 1225 calories
• 31 g. fat (23%)
• 1253 mg sodium
• 166 g. carbs (54%)
• 25 g. fiber
• 74 g. protein (24%)

BREAKFAST (8am)

• Arnold’s Sandwich Thin
• 1 TBS peanut butter
• 1 tsp Smart Balance Light
• Iced coffee with half and half

LUNCH (12pm)

• 1 slice of leftover pizza
• small bowl of leftover salad with spicy pineapple vinaigrette
• light string cheese
• kamut/spelt rice cake

SNACK (4:30pm)

• 1 serving of spicy Cheez Its

DINNER (8pm)

• Ronzoni Smart Taste pasta with roasted eggplant, mushrooms and 1/4 cup part-skim ricotta
• water

SNACK

• 100 calorie ice cream sandwich

NOTES

• only 6.5 hours of sleep thanks to the concert on a work night
• weight is headed back down

DAILY TOTALS

• 1256 calories
• 52 g. fat (35%)
• 1783 mg sodium
• 165 g. carbs (49%)
• 26 g. fiber
• 52 g. protein (16%)

• Low Carb wheat wrap with scrambled egg beaters and pico de gallo

LUNCH

• On The Border Taco Salad (ate 1/4 of the shell), no dressing and didn’t eat the cheese
• about 10 chips with salsa

DINNER: desperate heat + concert calls for desperate measures!

• Hot dog
• Beer
• Amaretto and pineapple juice
• water

SNACK:

• a bowl of Cinnamon Life with 1% milk

DAILY TOTALS

• approximately 1800 calories



• leftover Challah bread, toasted with Smart Balance Light
• iced coffee w/organic half and half

SNACK

• 1 cup of Rice Krispies
• 1/2 cup of skim milk
• spicy Cheez Its

LUNCH

• baked tortilla chips with cheese and homemade pico de gallo

DINNER

• 1 slice of leftover pizza

SNACK

• low fat, low sugar homemade blueberry oatmeal muffin

DAILY TOTALS

• 1356 calories
• 43 g. fat (29%)
• 2245 mg sodium
• 195 g. carbs (58%)
• 13 g. fiber
• 44 g. protein (13%)



• Light Multigrain Toast
• 1/2 cup Egg Beaters
• 1 slice 2% cheddar

WORKOUT

• 30 minute run

SNACK

• 1/2 an iced Americano with half and half
• 1 serving hot & spicy Cheez Its

LUNCH

• Crepes of Wrath’s Eggs Rothko (I used Challah bread since I couldn’t find–and didn’t want to make–brioche)
• 1/2 cup strawberries with light whipped cream

DINNER

• Cooking Light’s Grilled Chicken and Spinach Salad with Spicy Pineapple Dressing (I left out the grilled chicken since we had it on the pizza)
• Asian-wing inspired homemade pizza on a whole wheat crust (reduced fat pizza cheese, Trader Joe’s pizza sauce, diced chicken marinated in Buffalo Wild Wings spicy asian wing sauce, broccoli, mushroom, onion, water chestnuts): this was a total experiment that came out so incredibly well!

DESSERT

• 1/2 cup of Ben & Jerry’s Half Baked Frozen Yogurt with 2 TBS light whipped cream



• Fiber One Light Wheat English Muffin
• 1 egg
• 1 tsp Country Crock Light

SNACK (11am)

• Trader Joe’s light string cheese
• Special K crackers

LUNCH (12pm)

• turkey burger (no bun)
• garden salad
• 1/2 oz cheddar cheese
• 1/4 cup pasta salad
• 1/2 oz grilled tofu
• 1/4 slice of cake
• 1/2 brownie
• iced Americano with half and half

SNACK (4:30pm)

• 3/4 cup Greek yogurt
• 1/2 cup strawberries
• 1/4 cup blueberries

WORKOUT (5pm)

• 45 minute spin
• 20 minute run

DINNER (8pm)

• crab salad (crab meat, tomatoes, cucumbers, field greens, light homemade lemon vinaigrette with 1 tsp light mayo)
• water

OTHER NOTES

• Another night of 9 hours of sleep! I think I’m caught up now.
• Running errands and housecleaning at night burned calories and saved me from having to waste my time off during the weekend to neaten up the place.

DAILY TOTALS

• 1124 calories
• 41 g. fat (31%)
• 1757 mg sodium
• 122 g. carbs (41%)
• 22 g. fiber
• 86 g. protein (28%)

• Fiber One Light Wheat English Muffin
• 1/2 cup Egg Beaters
• 1 ounce of Trader Joe’s goat cheese
• green tea

SNACK (11am)

• Trader Joe’s light cheddar cheese
• Special K crackers

LUNCH (1pm)

• 1 Trader Joe’s chicken jalapeno sausage
• 1/2 cup red lentils
• 2 cups steamed Swiss chard
• little square of Lindt Mint Excellence
• water

SNACK (4:30pm)

• Smoothie (3/4 cup Greek yogurt, 1/2 cup strawberries, 1/4 cup blueberries, 1/2 cup skim milk)

WORKOUT (5:30pm)

• 45 minute spin class
• 10 minute run

DINNER (8pm)

• stuffed zucchini (quinoa, brown rice, reduced fat feta, poultry sausage)
• cherry tomatoes
• water

SNACK (6pm)

• Edy’s frozen coconut bar
• 1 serving (17 crackers) of Special K crackers: think that was more of a craving than an actual need for food.

OTHER NOTES

• 9 hours of sleep

DAILY TOTALS

• 1348 calories
• 36 g. fat (22%)
• 2444 mg sodium
• 183 g. carbs (50%)
• 34 g. fiber
• 101 g. protein (28%)

• Light multigrain bread
• 1/2 cup Egg Beaters
• .75 ounces of Trader Joe’s goat cheese
• 1 tsp Country Crock
• iced Americano with 2 TBS half and half 

SNACK (11am)

• Trader Joe’s light string cheese
• Special K crackers

WORKOUT (11:45am)

• Swim 750 yards

LUNCH (1pm)

• 1 Trader Joe’s chicken jalapeno sausage
• 1/2 cup red lentils
• 2 cups steamed Swiss chard
• 6 cherries (time to get more!)
• water

SNACK (4:30pm)

• 3/4 cup Greek yogurt
• 1/2 cup strawberries
• 1/4 cup blueberries

WORKOUT (5pm)

• 20 minute run

SNACK (6pm)

• Fiber One Light Wheat English muffin
• 1 TBS Trader Joe’s salted almond butter

DINNER (8pm)

• 1.5 cups of puffed wheat
• 1/2 cup of skim milk
• 1/2 cup of blueberries
• water

OTHER NOTES

• Very little sleep due to last night’s concert (5.5 hours), but I went to bed before 10pm tonight.
• Writer’s Group Meeting, 6-8pm tonight!

DAILY TOTALS

• 1214 calories
• 31 g. fat (21%)
• 2194 mg sodium
• 165 g. carbs (50%)
• 34 g. fiber
• 95 g. protein (29%)

• Fiber One English Muffin
• 1 TBS Jif Natural Peanut Butter
• green tea

SNACK (11am)

• Trader Joe’s light string cheese
• Special K crackers

WORKOUT (11:45am)

• Swim 1000 yards

LUNCH (1pm)

• 3/4 cup Greek yogurt
• 1/2 cup strawberries
• 1/4 cup blueberries
• light cheddar cheese stick
• water

SNACK (2:30pm)

• 1 cup of kettle corn

DINNER (6:30pm)

• Vietnamese deliciousness–a.k.a. grilled shrimp and vermicelli, 1/2 a tofu spring roll (not fried) and a few bites of an appetizer that had spicy beef jerky in shredded green papaya
• water

OTHER NOTES

• just a rough day in general–very hot and humid, emotional baggage.
• concert night made it better (The Duke & The Dutchess, The Dodos and the New Pornographers)

DAILY TOTALS*

• 1221 calories
• 38 g. fat (27%)
• 2186 mg sodium
• 155 g. carbs (49%)
• 15 g. fiber
• 73 g. protein (23%)

* this is an estimate since the restaurant did not have calorie counts and wasn’t listed on The Daily Plate. I’m guessing, I was closer to 1300 calories.