Breakfast (310 calories)
- 1 serving Raspberry-Kefir Power Smoothie
- 1 medium orange
A.M. Snack (140 calories)
- 3/4 cup low-fat plain Greek yogurt
- 1/4 cup raspberries
Lunch (417 calories)
1/2 Vegetable, 2 1/2 Lean Protein, 4 Fat
- 1 medium apple
P.M. Snack (139 calories)
- 18 dry-roasted unsalted almonds
Dinner (471 calories)
Daily Totals: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast, reduce the yogurt to 1/2 cup and omit the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 3 Tbsp. slivered almonds to A.M. snack plus add 1 medium apple and increase to 30 almonds at the P.M. snack.
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