Monday Motivation – Food Journal Sample – 1283 calories

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Boy, did I have one of those days yesterday where I just wanted to eat.  We all have a day like that and sometimes we just need to relax a bit and indulge in some of our favorites – not crazy but just a bit. I always do a better job of eating when I am in my normal weekly routine – days off I definitely seem to slack a bit.  Well, let’s begin the week off right and here is a sample meal plan to help you get a better idea of simple foods that you can eat to keep you feeling full all day long!  Three meals plus two snacks will help moderate your hunger level.  Eating every three to four hours will help stave off incredible hunger and keep your calories in control.


Food Journal Sample


Breakfast – Vanilla Caramel Chocolate Frappe

1 tbsp instant decaf coffee

1 scoop vanilla caramel flavored whey protein powder (108 calories)

1 tbsp no-sugar-added cocoa mix powder

1 cup skim milk

1 cup ice

Mix 1 tbsp of hot water with the coffee.  Add the rest of the ingredients and blend together.

TOTAL:  213 calories; 30 grams of protein


Cliff Mojo peanut butter and pretzel

Favorite Friday Product Past DD Post

Peanut Butter Pretzel

TOTAL:  200 calories; 10 grams of protein


Healthy Choice Cafe Steamers

Favorite Friday Product – HC Steamer

TOTAL: 270 calories; 21g protein


Favorite Friday Product – Go Paks


TOTAL: 260 Calories; 9g protein

Plus a cup of black coffee – yum!



Ocean Elipse Salmon – Garlic Chipotle Marinade – Favorite Friday Product



Garden Salsa on DDthis recipe is wonderful!

PLUS – one ear of corn on the cob!

TOTAL:  340 calories; 20g protein


GRAND TOTAL: 1283 calories; 90g protein – extremely filling.

This meal plan is one you can enjoy because the food tastes so good and it will keep you feeling full with all the protein and fiber.  This one is definitely a winner! Quick, simple and healthy!

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