Calculated based on the brands we eat, your results may vary. Add at least 8 cups of unsweetened liquid (water, mint water, cucumber water, lemon water, tea, etc). Feel free to use artificial sweetener in moderation (I prefer Splenda). Also, feel free to use no-calorie spices, spice blends and extracts (be careful of the salt!). Trust me, spices and extracts are your new best friends. All of our food is steamed or baked with NO butter or minimal olive oil.

Monday
Breakfast – Yogurt w/fruit (1 container = 130)/Banana (1 whole = 105), Peanut Butter (1 tbsp = 105) = 340
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Kidney Beans (1/2 cup = 110), Cauliflower (1 cup = 28), Salsa (2 tbsp = 10), Chicken (1 breast = 130 or 1slice cheese = 80) = 278/258
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
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Total Calories: 1203/1358

Tuesday
Breakfast – Cereal (3/4 cup = 130), Soy Milk (1 cup = 100), Turkey Bacon (2 slices = 60) = 290
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Egg Sub (1/2 cup = 60), Cheese (1 slice = 80), Onion (2 tbsp = 8), Peppers (1 tbsp = 7), baby carrots (30 = 150) = 305
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
——————————————————————————————————————–
Total Calories: 1200/1335

Wednesday
Breakfast – Oatmeal (1 cup = 160), Apple (half = 65), Turkey Bacon (2 slices = 60) = 285
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Turkey (2 slices = 50), Cheese (1 slice = 80), Mayo (1 tbsp = 45), Bread (1 slice = 90), Broccoli (1 cup = 55) = 410
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
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Total Calories: 1300/1435

Thursday
Breakfast – Yogurt w/fruit (1 container = 130)/Banana (1 whole = 105), Peanut Butter (1 tbsp = 105) = 340
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Kidney Beans (1/2 cup = 110), Cauliflower (1 cup = 28), Salsa (2 tbsp = 10), Chicken (1 breast = 130 or 1 slice cheese = 80) = 278/258
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
——————————————————————————————————————–
Total Calories: 1203/1358

Friday
Breakfast – Pineapple Fruit Cup (1 = 60), 2% Cottage Cheese (1/2 cup = 102), OJ (1 cup = 110) = 272
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Fish (1 = 100), Spinach (4 cups = 30), Onion (2 tbsp = 8), Dressing (3 tbsp = 195) = 333
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
——————————————————————————————————————–
Total Calories: 1210/1345

Saturday
Breakfast – Cereal (3/4 cup = 130), Soy Milk (1 cup = 100), Turkey Bacon (2 slices = 60) = 290
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner – Egg Sub (1/2 cup = 60), Cheese (1 slice = 80), Onion (2 tbsp = 8), Peppers (1 tbsp = 7), baby carrots (30 = 150) = 305
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
——————————————————————————————————————–
Total Calories: 1200/1335

Sunday
Breakfast – Oatmeal (1 cup = 160), Apple (half = 65), Turkey Bacon (2 slices = 60) = 285
Snack 10am (Choose One) – Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch – Slimfast (1 can = 180), Popcorn (4 cups – 100) = 280
Snack 3pm (Choose One) – Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Sunday – Turkey (2 slices = 50), Cheese (1 slice = 80), Mayo (1 tbsp = 45), Bread (1 slice = 90), Broccoli (1 cup = 55) = 410
Snack 9pm (Choose One) – Pudding w/Whipped Cream (115) or B&J’s Light Ice Cream (1/2 cup = 150)
——————————————————————————————————————–
Total Calories: 1300/1435

Alternate Snacks (http://caloriecount.about.com/ for more options)
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Apple (1 = 130)
Chocolate Chip Coconut Macaroons (3 = 150)
Strawberries (2 cups = 100), Light Whipped Cream (5 tbsp = 45) – 145
Vanilla Smoothie (1 cup soy milk, 2 cups ice, 2 tsp Vanilla, 2 packets Splenda = 125)
Cantaloupe (half a melon = 150)
Grapes – (75 = 150)
Pineapple (2 cups = 160)
Cream Cheese (reduced fat, 1 serving = 70), Crackers (8 = 80)
FruitaBu Fruit Roll – 80
1 cup of veggies (50) + 3 tbsp veggie dip (60) – 116

Exercise
—————
7am – 5 minutes Cardio
12pm – 15 minutes (5 Cardio/5 Resistace/5 Stretching/Yoga)
6pm – 5 minutes Cardio
8pm – 15 minutes (5 Cardio/5 Resistace/5 Stretching/Yoga)
10pm – Bedtime

Wednesday’s are weigh-in days here. We started our exercise and diet plan on the 20th of March so it’s been a couple weeks and so far it’s paying off. Sean lost 2 pounds this week for a total of 10 pounds lost and I lost 7 pounds this week for a total of 14 pounds lost (not counting the 16 I lost between October and March).

I’m sleeping better, my skin is nicer, my mood is better. The first week was rough. Being on the 90% liquid diet and getting used to getting up early, going to bed early and exercising several times throughout the day was an adjustment. The first week we were hungry a lot and sore from all the exercise. Two weeks in I’m still pretty sore but it’s a good kind of sore and if I don’t exercise I start to feel bad. In fact, I have to stop myself from exercising more because I have so much energy now and if I exercise to much my body will go back into starvation mode. It’s a tricky balance. Sometimes when I eat now I get really really cold for a couple hours. It’s getting better but it’s still odd for me since I’m so used to being hot all the time. And the peeing! I’m drinking two cups of unsweetened green, black or white tea a day and then at least 6 cups of water, usually more. It helps with the cravings but I have to pee every five minutes.

Sean is a little bummed because he hasn’t lost as much as me because he isn’t exercising as much as he’s supposed to but to be fair it’s sort of difficult to exercise at work and not look like a weirdo. I think we’re saving money on groceries but it hasn’t been long enough to see a pattern yet. I know we’re saving time though, especially in the kitchen because all of our meals are ready in about five minutes. I haven’t been as sick either which is nice.

Long story short, the diet is going well and gets easier all the time. I’m going to post our menu tomorrow for anyone who’s interested. Let me know if you decide to try it. The more the merrier