Suzie's Plan

This is Suzie's plan and hers alone.  She has crazy allergies/dietary limitations so this is not for someone else to try to follow.

The RULES

1. Track every calorie that goes in your body.
2. No drinking your calories, except a 'liquid' meal. (P.S. Alcohol has calories)
3. Get moving! Do alternate types of activity to confuse muscles.
4. Pair carbs with protein everytime you eat- as best you can (Helps absorption/processing).
5. Drink at least 64 oz of water a day.
6. Eat every 2-3 hours, starting within 30 minutes after waking.
7. Sleep in 90 minute incruments (6, 7.5 or 9 hours every night).
8. Always have a food backup plan. Ie: granola bar & apple in your purse.
9. Make everything you are fueling your body with as nutritient dense as possible.
10. Don't eat at least an hour before you go to bed, but sip on water right up until you do rest. It's ok to go to bed hungry!

Typical Day: 1482 Calories

Up at 7AM- Take medicine with at least 8 ounces of water (if not more).
7:30 AM- Make Green Smoothie- no yogurt/protein supplements (chia seed is necessary)- 200 Calories
9:30 AM- 3 egg white/1 whole egg omelete with seasonings. - 124 Calories
11:30 AM- 1 cup Green Salad (Iceburg, cabbage, carrot blend) (40), 1 hard boiled egg (70), 1/4 avocado (56), 1/2 cup Cucumber (8) & 2 tbsp oil/vinegar based dressing.(85) - 259 Calories
2PM- 22 Almonds (163) & 1 Grapefruit (86)- 249 Calories
4:30- 2 large raw Carrots (60) with 2 tbsp Olive Oil Mayonaise Based Ranch Dip (90)- 150 Calories
6 PM- Dinner - Keep Under 500 Calories.

Dinner Examples:
*3 oz steak  (225), 1.5 C Steamed Broccoli (75), 1/4 C cooked Quinoa in garlic/olive oil (175) = 475 Cals
*2 Hawaiian Chicken Thighs-(Talk to me about sauce substitutions) (300), 1/4 C Brown Rice (50), 1 cup Green Salad (Iceburg, cabbage, carrot blend) with 2 tbsp oil/vinegar based dressing.(85) = 475 Calories
*4 Ground Turkey Meatballs (Made with egg whites, no bread crumbs)- (200) with 2 Cups Cooked Spaghetti Squash (84), 1 C Tomato Sauce (60) + 1 cup Green Salad (Iceburg, cabbage, carrot blend) with 2 tbsp oil/vinegar based dressing.(85)= 469 Calories
*2 Chicken Tacos 1/2 cup chicken total (123) in 2 white corn tortillas (90) with 1/2 avocado (112), 1/2 cup shredded lettuce (5) & 4 tbsp salsa (20)= 350 Calories
*Mongolian (80) Beef (no more than 4 oz meat- 300) Stirfry with Shiritaki Noodles (20), 1 C Snap Peas (50) & 1 C Broccoli (50) = 500 Calories
*Chicken Salad Lettuce Wraps- 1 cup Chicken Salad (344) in 3 Romaine lettuce leaves(45) with 3 oz alfalfa sprouts (21) = 410 Calories