Menu Options

Breakfast
1 cup Oatmeal, sprinkle with flax seed (heart healthy)
1 cup fresh cherries

Mid-morning Snack
1 medium size pear


Lunch
Large tossed salad - keep it colorful (heart - healthy antioxidants
Top with a Vinagrette Dressing sprinkle with unsalted sunflower seeds

Mid-afternoon Snack
Half sliced Avocado drizzle olive oil lightly and sprinkle with pepper and/or salt

Dinner
2 oz chicken diced
4 broccoli florets, trimmed
2 medium eggs
salt & pepper
1 oz low-fat cheddar cheese, shredded

1 cup grapes

6 glasses of water
Limit simple sugars/processed high trans fat foods
Add your choice of whole-wheat toast to dinner if you participated in high-intensity exerice or add 5 whole-wheat low-sodium crackers to your mid-afternoon snack if you participated in high-intensity exerices. Duration: 60 minutes or more. Intensity: 85-90% exercise THT

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