Monday - Rededication

Shop today for fresh produce, cucumbers, lettuce, carrots mushrooms. This week the goal is less sodium, more protein more hydration. I sense I've hit a plateau and that came from laziness and complacency. Punishment the hands of the weight machines at the gym is in order as well. Time to get serious.

5:30 - Protein drink 150 calories, 20g protein 2g carbs sodium 250 mg
9:00 -  1/2 lavash (flat bread) turkey roll w/ cucumber, carrots lettuce 180 calories 22 carbs
11:30 - 4 ounces of roasted chicken mixed dark and white meat 120 calories 0 carbs no sodium + EAS protein drink, 110 calories 17 g protein, 4 carbs, sodium 340 mg
6:00 Portabello Mushroom raviolis in a vegetable broth soup with Ground turkey, fresh mushrooms, onion and spinach added at the table. 6 oz turkey 200 calories, 4 raviolis 100 calories with 22 grams of carbs. The killer in this meal is the sodium content of the veg soup broth. Total for my serving 1,080 mg. I am assigning 350 calories to the medium bowl of soup.
910 calories through dinner and that is not enough calories for the day.
8:30 1/2 Lavash flat bread (whole wheat from Trader Joe's) turkey roll. 200 calories est.

1.110 calories taken in today minus 200 for the workout = Net 910 calories for the day.



My brother Frank showed off this spectacular home cooked meal he and his family enjoyed tonight.