Lets start with Lunch

 Hello Everyone
Today is another wonderful day. I hope you had a good Monday, I know I did.
Final Pictures!!!

I’ve been super busy, putting together workout routine for some close friends, clients, and family. Looking at some of the workout plans I have created, I wish I was a beginner again, because my workouts are much harder now. That’s the way the world works. When you start its easy, but you don’t know it, when you know what your doing it gets harder and harder every time.
I created a new Abdominal Challenge, and Squat Challenge that I will post and start tomorrow. I’m looking forward to pushing myself again, but I’m really looking forward to the results. I work out for results, I love to sweat, but I love looking at my tight little body in the mirror more then sweating. Regardless of why I do it, I hope to inspire others to get out there and work towards the person you always wanted to become, or work towards the body you always wanted to have. I never would have thought I would be posting weekly pictures of my abdominals, but I am, and I’ve come a long long way.
Exercise works, but I also have to watch my calorie, fat, saturated fat, and carbohydrate intake. I used to despise calories counters, now I am one of them. To reach my goal of a 6 pack I have to keep a very clean diet, and eliminate most of the junk out diet. I’m doing very well with this, keeping my meals very simple.
Yesterday I ate
Breakfast
Unsweetened instant Oatmeal with flaxseed, organic honey, and blueberries
Snack
½ cup cottage cheese and raspberries
Lunch
Nicose Salad from Le Garage, spring lettuce mix, seared ahi tuna, boiled potatoes, boiled eggs, ½ slice whole wheat toast, olives, tomatoes, and avocado
Snack
Okra Chips, cinnamon apple flavored rice cake
Dinner
Broiled Salmon, mushrooms and asparagus, new baked potatoes with chili flakes
Snack
Chia Seed Kombucha
My diet is pretty clean, and yesterday was a good day. Sometimes I like to sprinkle in a fried appetizer to keep me happy and satisfied. My true weakness is potatoes, I have never met a potato that I didn’t like, but potatoes don’t always like me.
While doing my weekly reading and research I ran across this list that I want to share with all of you.
25 Healthy Grab and Go Lunches
Sometimes you have to eat out, but just because you are in a drive thru doesn’t mean you have to 1000-calorie meal. There are healthy alternatives at most Fast Food restaurants, you just have to know what to look for, and how to specialize each meal for your own needs.
Chipotle

Salad
with lettuce black beans, fajita veggies, tomato salsa, corn salsa and guacamole
400      calories
2      grams saturated fat
23      grams fiber
15      grams protein
Bean Burrito
Order burrito with only beans, fajita veggies, romaine lettuce. No rice, meat, cheese, or sour cream
435       calories
10.5 grams fat
3 grams saturated fat
15 grams fiber
15 grams protein
1090 mg sodium
72 grams carbohydrates
* watch your salt intake for the rest of the day
Jumba Juice

Brie Apple and sweet fig sandwich
320 calories
9 grams fat
5 grams saturated fat
41 grams carbohydrates
2 grams fiber
11 grams protein
*Provides 20% of your daily recommended dose of iron
Mediterranean Yum
Filled warm flatbread with grilled zucchini, onions, peppers, feta cheese, high in fiber and antioxidant-packed veggies, 20% of your daily dose of iron and 15% of your calcium and Vitamin C
390 Calories
18 grams fat
4 grams saturated fat
53grams carbohydrates
5 grams fiber
19 grams protein
Quizons
Honey Bourbon chicken Sub (small)
Whole grain bread, lean grilled chicken, fiber filled veggies
340 Calories
6 grams fat
5 g carbohydrates
3 grams fiber
13 grams sugar
22 grams protein
Harvest chicken Salad (small)
Fresh fruit and veggies, antioxidant rich pumpkin seeds, tangy Acai vinaigrette
300 Calories
9 grams protein
19 grams fat
4.5 grams saturated fat
24 grams carbohydrates
19 grams sugar
9 grams protein
Boston Market

Quarter White Rotisserie Chicken (skin remover)
with side of garlic dill new potatoes, and steamed veggies
400 calories
9.5 grams fat
1.5 grams saturated fat
5 grams fiber
53 grams protein
3 pieces dark rotisserie chicken (1 thigh and 2 drumsticks) skin removed with side of garlic dill new potatoes and fresh steamed veggies
*Dark meat contains more iron, zinc, riboflavin, thiamine, and vitamin B6, B12, compared to white meat
460 calories
9 grams fat
4 grams saturated fat
5 grams fiber
45 grams protein
Chick-Fil-A

Char grilled Chicken Sandwich
with fruit cup
Low in saturated fat, high in protein
355 calories
4 grams fat
1-gram saturated fat
58 grams carbohydrates
5 grams fiber
20 grams sugar
29 grams protein
Grilled Market Salad
with roasted nuts and mixed fruit blend
260 calories
12 gram fat
2 grams saturated fat
16 grams carbohydrates
5 grams fiver
9 grams sugar
27 grams protein
Starbucks

Chick and hummus Bistro Boxy
Grilled chicken strips, cucumbers, grape tomatoes, wheat pita, hummus
260 calories
7 grams fat,
1-gram saturated fat
5 grams fiber
20 grams protein
**Protein Bistro Box
Caged free hard boiled egg, cheddar cheese, honey peanut butter, multigrain bread, apples, grapes
380 calories
19 grams fat
6 grams saturated fat
5 grams fiber
13 grams protein
less than 500mg sodium
McDonalds
Grilled Chicken Sandwich
Lettuce tomato and Mayo
350 calories
9 grams fat
2 grams saturated fat
42 gram carbohydrates
3 grams fiber
8 grams sugar
28 grams protein
Hold Mayo and cut 50 calories and 5.5 grams fat
Southwest Salad with Grilled Chicken
Lean grilled chicken breast, black beans, fresh veggies, cheese, chili line tortilla strips
390 calories
14 grams fat
3.5 grams saturated fat
39 grams carbohydrates
7 grams fiber
14 grams sugar
28 grams protein
* hold the cheese and subtract 30 calories, 2 grams fat
* hold the dressing 100 calories, 6 grams fat
* hold the chili line tortilla strips 40 calories, 1 gram     
  fat
Taco Bell

Fresca Chicken Soft Tacos (2)
Lettuce, pico de Gallo, flour tortillas, grilled chicken all white meat, lettuce, with a side of Black beans
300 calories
7 grams fat
2 grams saturated fat
36 grams carbohydrates
4 grams fiber
4 grams sugar
22 grams protein
Burger King

Whopper Jr
100% USDA inspected ground beef
340 calories
19 grams fat
5 grams saturated fat
28 grams carbohydrates
6 grams sugar
14 grams protein
*Hold the mayo and cute ½ the fat and save 80 Calories
Grilled Chicken apple Cranberry Garden Salad Wrap
7 different types of lettuce, apples, chicken wheat tortilla
430 calories
18 grams fat
5 grams fat
47 grams carbohydrates
4 grams fiber
17 grams sugar
19 grams protein
*skip the dried cranberries
Dunkin Donuts
Breakfast Egg white Flatbread with turkey Sausage
280 calories
8 grams fat
3 grams saturated fat
32 grams carbohydrates
4 grams sugar
3 grams fiber
18 grams protein
770 mg sodium (high)
Chili’s
Classic Sirlon with Pico De Gallo and Broccoli
250 calories
7 grams gat
3 grams saturated fat
12 grams carbohydrates
5 grams fiber
38 grams protein
Spicy Garlic and line shrimp with Broccoli and black beans
170 calories
9 grams fat
2.5 grams saturated fat
6 grams carbohydrates
1 gram fiber
15 grams protein
*skip the potatoes and substitute black beans instead
Wendy’s

Berry Almond Chicken Salad ½ size
270 calories
12 grams fat
3 grams saturated fat
24 grams carbohydrates
16 grams sugars
5 grams fiber
21 grams protein
*ask for dressing on the side and skip the Asiago Cheese
Apple Pecan Chicken Salad ½ size,
340 calories
18 grams fat
4.5 grams saturated fat
28 grams carbohydrates
21 grams sugars
4 grams fiber
19 grams protein
*dressing on the side, hold the cheese
Pizza Hut

Veggie Lovers Thin ‘n’ Crispy Pizza (2 slices)
340 calories
12 grams fat
5 grams saturated fat
2 grams fiber
4 grams sugar
14 grams protein
Chicken Supreme Pizza (1 slice)
230 calories
9 grams fat
3 grams saturated fat
27 grams carbohydrates
2 grams sugar
12 grams protein
Dairy Queen

Grilled Chicken Salad
424 Calories
15 grams fat
8 grams saturated fat
13 grams carbohydrates
8 grams sugar
4 grams fiber
38 grams protein
*No bacon bits, No cheese
What a list!!!
I used to love going out to eat during lunch and this list provides healthy alternatives to some of the most popular fast food chains in America
A few of my favorite lunch spots are listed
Chipotle!!!
I love the salads; I get lettuce, black beans, rice, no meat, fajita veggies, corn salsa, and hot salsa. It feels me up and I don’t feel guilty after eating such a tasty salad
Starbucks
I’ve been hooked on the Protein Box for the last 2 years. I’m a sucker for boiled eggs, but the multi-grain bread is yummy, and the peanut butter is addictive.
I am a believer and living proof that baby steps work. Slowly changing your eating habits have a lasting effect on your over all health. Lunch is a good jumping off point. Lunch is up to you. Breakfast and Dinner can be influences by the family, but the middle of the day meal is usually spent at your desk, or in your office cafeteria. Look for healthier options for the next 7 days and see if you can tell the difference.
Good luck!
Remember you have all your life to get your body where you want it to be. Start this journey and make real changes, don’t look for a quick fix.
Hearts my friends
References
Jessica Smith
Ronia Betayneh MNT

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