Menu Options

Breakfast
Oatmeal topped w/ sliced bananas, sprinkled w/ flaxseed. If you are not working out today, skip the banana

Mid-morning Snack
Apple - medium w/peel. If you are not working out today choose an orange or grapefruit instead

Lunch
1 cup Romaine Lettuce
1/2 Avocado, sliced
1/2 cup cauliflower
1/2 cup broccoli
1/2 cup radishes
Alfalfa Sprouts sparingly
1/2 cup cottage cheese
4 Reduced Fat. Low sodium Wheat Thin crackers (if not working out, skip the crackers and choose either the avocado or cottage cheese. Not both)

Mid-afternoon Snack
1 oz walnuts (heart health)

Dinner
4 oz Tilapia grilled in garlic flavor olive oil - squeeze lemon on top for flavor)
1/2 cup asparagus (cook in olive oil sprinkle w/ salt & pepper or use a little spray butter for flavor)



Day 2:
Breakfast
1/2 cup Egg Beaters - Fleishman's
.25 cup Oatmeal - quick, measured uncooked

Mid-morning snack
1 oz almonds

Lunch
4 oz Turkey Breast
1 cup chopped tomato, cucumber, and green onions drizzled lightly with olive oil based vinaigrette dressing; salt & pepper for flavor


Mid-afternoon snack
Activia Lite Vanilla Yogurt topped with flaxseed

Dinner
4 oz Salmon cooked in a light olive oil or grape seed oil
1/2 sweet potato

Exercise daily at Fusion, drink your water and increase calories if needed by adding a half protein bar, 12 oz protein shake or fruit smoothie (posted on the website) Eat for energy and feed the body with proper nutrients so that your body's systems function properly and support each other on a cellular level and support homeostasis.

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