Category: Meal & Workout Journal

EXERCISE:
* Lift (@ gym) – abs
* Brisk 15 minute outdoor walk – post meal
* Run multiple errands at stores
* Another brisk 15 minute outdoor walk – post meal

WATER:
(3) × (25) = 75 oz

EATS:
* mung egg omelet w/ baked polenta, tomato, 1/4 avocado
* rolled oats, water, raspberries, strawberries, splash of almond milk
* stirfry tofu, brown rice, lots of veggies, low sodium soy sauce, rice vinegar, fresh cucumber & globe grapes w/ seeds


… SUN HAS SET …

* banana
* airfried corn tortilla strips w/ mild salsa

EXERCISE:
* Lift (@ gym) – lower body
* Jog 4k outdoors

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats w/ water, walnut, blueberry, splash of almond milk & banana
* gorilla salad w/ lots of greens, spinach, kale, radishes, homemade oil-free dressing (did not add any sweetner) & 2 small slices of melon
* sushi tacos

… SUN HAS SET …

EXERCISE:
* Lift (push day @ gym) – middle & upper chest, shoulders, triceps
* Jog 5k outdoor – post meal

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats w/ water, ground flaxseed seed, pomegranate, splash of almond milk & banana
* mung egg omelet w/ veggies & salsa, rice topped w/ broccoli microgreens, sauerkraut (rinsed the salt), melon slices
* very veggie spaghetti w/ onions, peppers, tomato, lots of kale boiled w/ whole wheat noodles & topped w/ broccoli microgreens & nutritional yeast
* sliced orange

… SUN HAS SET …

EXERCISE:
* Lift (pull day) – lower, middle & upper back, biceps
* Two 20 minute brisk outdoor walks – post meals

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats w/ water, barley max powder, vitamin C powder, ground flaxseed seed, raspberries, 2 almonds, strawberries & splash of almond milk
* cucumber-avocado “sushi” roll w/ XL-white rice, ginger, wasabi & Nori seaweed paper
* red beans, brown rice, salsa, broccoli micro-greens, radishes, tomato on Ezekiel tortilla
* more in a bowl, no tortilla
* sliced orange

… SUN HAS SET …

EXERCISE:
* Multiple 20 minute brisk outdoor walks in sunshine – post meals
* Up & down several flights of stairs all day

WATER:
(3) × (25) = 75 oz

EATS:
* leftover 1/2 veg sandwich (see yesterday’s description)
* fresh orange
* few green grapes
* pinto beans, rice, cabbage, arugula & quarter avocado w/ salsa fresh crunchy radishes
* homemade tostada on Ezekiel tortilla (rinsed salt-free pinto, arugula, tomato, salsa dry seasonings)

… SUN HAS SET …

EXERCISE:
* Slow jog outdoors 1 hour – post meal
* 20 minute brisk outdoor walk in sunshine – post meal
* Up & down several flights of stairs

WATER:
(3) × (25) = 75 oz

EATS:
* oatmeal w/ raisins, cinnamon & splash of almond milk
* 1/2 veg sandwich on XL-white bread (see ingredients in pic)
* fresh orange
* oatmeal w/ fresh raspberries w/ cinnamon & splash of almond milk
* few green grapes

… SUN HAS SET …

EXERCISE:
* Gym workout – pushing (triceps, chest, shoulders)
* 20 minute brisk outdoor walk in sunshine
* Up & down several flights of stairs

WATER:
(3) × (25) = 75 oz

EATS:
* fresh orange
* oatmeal, pomegranate, sliced almonds, pinch of amla powder, cinnamon, splash of almond milk
* Mexi-bowl w/ pinto beans, rice, cabbage, avocado, salsa
* few raisins

… SUN HAS SET …

EXERCISE:
* Gym workout – pulling (biceps, lower back, middle back, upper back)
* 20 minute brisk outdoor walk – post meal
* Another 20 minute brisk outdoor walk – post meal
* 15 minute lunges – post meal

WATER:
(3) × (25) = 75 oz

EATS:
* beans, greens & mushrooms in tomato sauce, Ezekiel toast w/ avocado
* fresh orange
* glutton-free oatmeal (yuck) w/ ground flaxseed, sliced mango, strawberries & splash of almond milk
* leftover very veggie tomato sauce w/ quinoa served over whole wheat rotini w/ sauerkraut, celery & nutritional yeast

… SUN HAS SET …

EXERCISE:
* 20 minute brisk outdoor walk – post meal
* 45 minute brisk outdoor walk – post meal

WATER:
(3) × (25) = 75 oz

EATS:
* Ezekiel toast, sauerkraut & tofu hash (w/ onion, tomato, mushrooms, sweet potato, salsa)
* few fresh strawberries
* small serving of salad w/ power greens, broccoli-slaw, shredded carrots, celery, onion, mushrooms, heart of palm & 3-2-1 dressing
* threw remaining salad content  into soup pot (w/ sweet potato, red lentils, fire-roasted tomatoes),  seasoned w/ Ethiopian seasoning,  black cumin, added limes & splash of almond milk

… SUN HAS SET …

EXERCISE:
* 45 minute brisk outdoor walk – post meal

WATER:
(3) × (25) = 75 oz

EATS:
* overnight oats w/ blueberries, banana, walnut & almond milk
* fresh orange & 7 raw almonds
* leftover very veggie tomato sauce w/ quinoa served over baked sweet potato & steamed rainbow kale, raw celery & small scoop of avocado
* fresh orange
* 3 thin cucumber disc’s w/ lemon & salt

… SUN HAS SET …