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Happy Wednesday - Ready for the weekend

Good morning!

It is Wednesday....two more days and the weekend begins.  As you can tell, I live for the weekend.  I don't have to get up early.  I don't have my commute and most of all, I can plan my weekly menu!!  Ok, so that doesn't sound like fun to most of you.  But, if you want to stay on track and make sure you are eating what you should, planning is key.  If you cook on the weekends, you can have all the work over with before your week gets started.  If you don't like cooking, then try picking some Smart Ones.  They have great breakfast, lunch, dinner and even dessert options!  Do your shopping on the weekends and then next week, you are set. 

 

Here is a quick guide to help with your planning.  I use this myself and it really works!

BREAKFAST (about 350 calories spent here)

Entrée (examples: Smart Ones breakfast entree, whole grain cereal, whole grain bagel, whole grain toast, etc.)

Dairy or protein

Fruit

 

MID-MORNING SNACK:

Low-fat, 100-140 calories (example: protein bar, Fiber One bar, Kashi bar)

 

LUNCH (about 300-350 calories spent here)

Entrée (example: Smart Ones frozen entrée, Progresso Light soup (watch sodium), low-fat sandwich tuna with water or chicken with water and whole grain bread, turkey on whole wheat)

Salad or raw vegetable with 2T low-fat or FF dressing or a Fat Serving (see grocery list)

Dairy or Protein (yogurt or low-fat cheese or sugar free fat free Jell-o or South Beach pudding)

 

AFTERNOON SNACK:

Low-fat, 100-140 calories (example: fruit, yogurt or cheese, or Kashi bar)

 

DINNER (about 500 calories spent here)

Entrée (examples: Smart Ones Artisan Pizza (yum), grilled chicken, turkey burger, low-fat pasta dish, any recipes you choose that are low in fat; check online:  www.eatingwell.com)

2 Vegetable servings

Salad or fruit

 

DESSERT (no more than 220 calories should be spent here):

Low-fat treat (Smart Ones Chocolate Chip Cookie dough dessert (my favorite), low-fat frozen yogurt, low-fat icecream or non-fat fruit sorbet)

 

DRINK YOUR WATER!!! You can add Crystal Light or some other sugar-free low-calorie drink mix (no more than 5 calories per serving).  It goes down much easier. Or try a lemon or lime....works just as well and no added calories! 

 

 

Have an awesome day!! - Bridgette

 

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