I know that drinks can be diet killers, full of empty calories. Since alcohol can be full of calories, limiting your intake to 150 calories worth is a good idea. The following portions of alcohol each contain 150 calories or less.
5 oz. wine
1.5 oz. liquor
12 oz. light beer
If you like a glass of wine with dinner, wait for a later course or don't pour it until dinner is ready. It's helpful to set a limit before you order or mix yourself a drink, and have a plan for when you're going to have it. This can help you stick with your goals.
Here's tomorrow's menu:
Breakfast:
- 6 oz. plain low-fat yogurt, sweetened with Truvia or a tablespoon of sugar-free jam
- 1 serving fruit
- 1 cup green tea
- Grilled chicken breast with tossed salad, drizzled with 1 T flaxseed oil and 2 T balsamic vinegar
- 1 cup green tea
- Sesame Fish (recipe below), or any grilled or baked fish
- Steamed broccoli
- 1 cup green tea
Snacks:
- 2nd low-sugar fruit serving (see list from yesterday)
- 2nd probiotic serving (6 oz. of sugar-free fruit flavored yogurt or 1 cup plain low-fat yogurt, sweetened with Truvia or a tablespoon of sugar-free jam)
Sesame Fish
Ingredients:
1 pound tilapia
2 T olive oil
2 T rice vinegar
2 T lite soy sauce
1 t chopped garlic
2 T sesame seeds
Directions:
Spray a broiler pan with vegetable oils spray to prevent fish from sticking. Place tilapia. Whisk together olive oil, rice vinegar, soy sauce and garlic until blended. Pour over fish. Sprinkle sesame seeds over fish. Broil at medium heat about eight inches away from heat for about 20 minutes or until fish flakes easliy with a fork. Makes four servings.
Starting weight: 158.4
Current weight: 155.2
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