Sherry Rueter

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Fudge Bars

on August 28, 2017

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14th Day

Galatians 6:9 — “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Breakfast: ❤️ 1 RED: David Protein Bar ❤️ ½ RED: Muscle Milk (80 cal) FREE: Collagen in coffee ☕ FREE: Coffee / Nitro cold brew 🥛 FREE: ½ cup unsweetened almond milk Lunch: ❤️ 2 RED: Chicken sausage ❤️ 1 RED: Oikos Greek yogurt (½–¾ cup) 🧡 ½ ORANGE: Chia seeds (2 tsp) 🫓 FREE: Xtreme Wellness wrap 🍮 FREE: Sugar-free Jello Snack: ❤️ 1 RED: Muscle Milk (5 oz) 🥤 FREE: Diet Coke 🚶‍♀️ ✔️ Walk Dinner: ❤️ 1 RED: Chicken 💚 2 GREEN: Salad greens 🧡 1 ORANGE: Poppyseed dressing (measured) 💛 1 YELLOW: Sweet potato (weighed) 💙 1 BLUE: Laughing Cow wedge 🍓 1 PURPLE: Cantaloupe (1 cup) 🧡 ½ ORANGE: Ground flax (2 tsp) My opinion: This is exactly how you eat a lot while staying lean. Don’t be shocked — be confident. This is a smart cut.

Day 13

Rules for today Eat protein EARLY. Plan pleasure ON PURPOSE. No “waiting to be good enough” to eat. One solid anchor meal = non-negotiable. Breakfast 1 ❤️ RED: David protein bar Lunch 1 ❤️ RED: Tuna packet 1 ❤️ RED: Oikos Greek yogurt (½–¾ cup) 1 💚 GREEN: Sugar-free Jello ½ 🧡 ORANGE: Chia seeds (2 tsp) 3 PM Snack 1 💛 YELLOW: Planned yellow (your choice) FREE: Diet Coke ✔️ Walk Dinner 1 ❤️ RED: Chicken leg (air-fried, with skin) 1 ❤️ RED: Ninja Creami (100-cal Muscle Milk protein shake) 2 💚 GREEN: Salad greens (about 3 cups total) 1 🧡 ORANGE: Poppyseed dressing (2 Tb) 1 💛 YELLOW: Air-fried sweet potato fries 1 💙 BLUE: 1 Laughing Cow wedge 1 🍓 PURPLE: Grapes or berries Total: 1350-1500 A good recovery day.

bloodwork

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