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.
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