Make the cowboy challenge easy
What to stay away from:
-excessive amounts of candy, soda, cake, and pastries
- 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)