evolution

example of a typical day:

• 8:30 a.m. - omlette + 1/2 large grapefruit + 2 c water
• 10:00 a.m. - apple + cheese + 2 c water
• 12:30 p.m. - tuna salad + 2 wasa crackers + 2 c water
• 3:00 p.m. - protein shake + 2 c water
• 5:30 p.m. - pita pizzas + salad + 2 c water
• 7:30 p.m. - 1/2 c cottage cheese + fresh peach + 2 c water

Recipes:

Omlette [238 calories] -

1. saute 1/2 c chopped mushrooms in 1/2 tsp olive oil + salt to taste
2. toss in 1 c spinach [just to wilt] when mushrooms are done. Set aside.
3. beat 2 eggs with 1 tbsp water + salt to taste. Make your omlette. I like to stuff the finished egg with the vegetables as opposed to adding them to the wet egg.
4. If you want to add parmesan cheese do it after you flip your egg so it can get melty. I like the shredded parmesan/romano/asiago blend kraft makes. It's in the refridgerated section.

Calories:

1. 1/2 c mushroom pieces: 8
2. 1/2 tsp olive oil: 20
3. 1 c spinach: 7
4. 2 whole large eggs: 148
5. 2 Tbsp cheese: 55
6. 1/2 large grapefruit: 27

Total calories for meal = 265

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Snack total = 185

Cheese: Tilla-moo's medium cheddar: 90

Medium apple: 95

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Tuna Salad [236 calories]:

1. 1/3 c each - (chopped) cucumber, tomato, avocado
2. 1 clove minced garlic
3. 1 Tbsp capers [chop if you like]
4. 1/2 lime juiced [2 Tbsp]
5. chop 1 c spinach
6. 1 can water-packed tuna
7. mix mix mix + enjoy

Calories:

1. 1/3 c cucumber: 8
2. 1/3 c tomato: 11
3. 1/3 c avocado: 79
4. 1 clove garlic: 4
5. 1 Tbsp capers: 2
6. 1/2 lime juiced: 5
7. 1 c spinach: 7
8. 1 can tuna: 120
9. 2 wasa crackers [multi-grain]: 90

Total calories for meal = 326

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Snack total: 180

EAS Myoplex Lite - chocolate cream flavor

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Pita Pizza [271]:

1. 4" whole-wheat pita sliced in half to give you two rounds
2. 3 oz grilled chicken strips - chopped + sprinkled on rounds
3. 1 c cherry tomatoes - sliced + added to rounds
4. sprinkle on 1/4 tsp basil + 1/4 tsp chives + salt to taste [ground together in your hands]
5. 1 string cheese - grated on top
6. toast in oven @ 400 until cheese is brown + bubbly

Simple salad:

1. toss 1 c spinach with 1/3 c each - (chopped) cucumber, tomato
2. top with 1 Tbsp capers + juice from 1/2 lime
3. salt to taste

Calories:

1. 4" whole-wheat pita: 74
2. 3 oz Tyson's grilled chicken strips: 100
3. 1 c cherry tomatoes: 27
4. part-skim mozzarella string cheese: 70
5. 1 c spinach: 7
6. 1/3 c chopped cucumber: 8
7. 1/3 c chopped tomato: 11
8. 1 Tbsp capers: 2
9. 1/2 lime juiced: 5

Total Calories for meal: 304

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Snack total: 140

1/2 c low fat cottage cheese [2%]: 102

1 med peach: 38

DAILY TOTAL: 1400 calories