Make the cowboy challenge easy

Kamryn Rogers

What to stay away from:

-fast food

-excessive amounts of candy, soda, cake, and pastries

Be healthy!!

make sure to get at least

  • 8 oz of grains
  • 3 cups of vegetables
  • 2 cups of fruits
  • 3 cups of dairy
  • 6 1/2 oz of protein

Day Meal Plan

Breakfast: Egg-cellent Choice (pictured)
1/4 cup of cooked egg substitute or 1 scrambled egg
1/3 cup of sauteed potatoes
Top with salsa and roll up in a small flour tortilla.

Men: Add another egg.

Lunch: Crunchy Grilled Cheese
2 slices of whole-grain bread
1 ounce of cheese (1 slice); any cheese will do, but try something new, like Gouda, for fun
1 or 2 chipotle chile peppers
1/4 of a tart apple, sliced

Place cheese, chipotle, and apple between the slices of bread. Lightly spread butter substitute on outside of bread and place in a saute pan on low heat until cheese starts melting. Flip after about 2-3 minutes so both sides get browned.

1 cup of carrots, celery, radishes, cucumber, and/or cherry tomatoes on the side

Snack: Go Granola
1 cup of chopped fruit or 1 large piece of fruit
1 cup of low-fat yogurt
3 tablespoons of low-fat granola

Men: Add a few more spoonfuls of granola.

Dinner: Chicken with a Twist
1 cup of cooked brown rice
2 ounces of chicken breast, sliced and stir-fried with 1 cup of veggies
1/2 cup of edamame (fresh soy beans)

Men: Add a couple more ounces of chicken.

Snack: Movie Food
1 1/2 cups of light popcorn (no butter)


A quick jog, or a Zumba class could help! Working out and eating healthy will show major results.


"No matter how slow you go, you're still beating all the people on the couch." Losing weight can be hard, but you already have started. You got off the couch. You can do it! Good Luck!!