Tracey's Nutrition

My Bio | My Exercise

The diet I am on is tough to do. It takes a lot of effort and planning to stick to my diet every meal, every day. Working out only takes an hour a day and I'm done, but eating the right foods for every meal is a constant effort.

How to be Successful with your Diet
• Know exactly how many calories you are eating every day using a program like Diet Power. If you don't know exactly what you're eating every day, you're probably eating too much.
• Track your progress in Body Tracker. Keeping track of your body fat percentage, body weight, measurements, and pictures is so important to success.
• Purchase a food scale, measuring cups, and measuring spoons and keep them on your kitchen counter or table. Weigh or measure ALL your food every day. You'd be surprised how much "extra" food you eat if you don't measure it.
• Plan all your meals in advance and have all the food you need on hand so you can stick to your diet.
• Have a cooler ready to take your next meal or several meals with you if you have to go somewhere.
• Keep all tempting desserts and snacks out of your house!

What to Eat

The following is a typical of what I eat every day:

Breakfast

1/4 cup oatmeal

1 tablespoon ground flax seed

2 egg whites and 1 whole egg, scrambled

Mid-morning snack

1 1/4 cup lowfat cottage cheese

Lunch

1 slice Ezekiel bread (found in health food stores)

4 oz turkey from the deli

1/2 slice cheese

1/4 avacado (smashed and spread on bread)

1 teaspoon Miracle Whip Light

4 frozen broccoli spears, cooked

Afternoon snack

1 protein shake (mixed with 1 cup water)

1 tablespoon cashew butter or almond butter

Dinner

5 oz chicken breast (weighed after cooking)

Very large salad with red leaf lettuce, spinach, mushrooms, olives, and 1/2 oz feta cheese tossed with 1/2 T olive oil, onion powder, dried oregano, salt, pepper, and balsamic vinegar

2/3 cup of frozen vegetables, cooked

Night Snack

4 egg whites and 2 whole eggs, scrambled

Drinks

Before each of my six meals, I drink 16 - 24 ounces of water. I also drink diet sodas and iced tea with Splenda

Cheat Meal

This is the best part of my diet, and my favorite meal of the week! After a week of dieting, I reward myself every Saturday night by going out to dinner for a great meal and dessert. I call this my "cheat meal" and after a week of dieting everybody deserves a cheat meal!