Patricia Prijatel

Breakfast:
•1/2 cup fresh blueberries (frozen, then thawed): 35 calories, 0.1 gram saturated fat, no trans fats
•1/2 cup Cascadian Farm Organic cereal: 67 calories, no trans or saturated fats
•1/4 cup Almond Breeze almond milk:  10 calories, no trans or saturated fats
Snack:
•1 banana: 105 calories, 1 percent daily value of saturated fats, no trans fats
• 8 whole almonds: 41 calories. 1 percent daily value saturated fats, no trans fats

Lunch:
•Leftover crab cake sandwich (crab cake 160 calories, 11 percent daily value saturated fat, no trans fat;  English muffin 135 calories, 1 percent daily value of saturated fat, no trans fat) 295 calories, 12 percent daily value of saturated fat, no trans fats.
• 1/2 fresh red bell pepper: 23 calories, no trans or saturated fats 
• 1/2 cup red grapes: 60 calories, no trans or saturated fats 

Snack:
• 1 cup broccoli 25 calories, no trans or saturated fats
• 2 tbsp. Roasted Garlic Hummus: 60 calories, no trans or saturated fats

Juice:
• 2 carrots (52 calories), 1 stalk of kale (34 calories), 1/8 red cabbage (14 calories), 1/2 apple (58 calories): 158 calories

Dinner: 
• Mexican Seitan Fajitas on whole wheat tortillas (Seitan, 100 calories, no trans or saturated fats;  whole grain tortilla, 130 calories, no trans or saturated fats; bell pepper and onion: 25 calories, no trans or saturated fats), 255 calories, no trans or saturated fats.
• 1/4 bar Lily’s almond dark chocolate bar with stevia: 43 calories, 10 percent daily value of saturated fats, no trans fats.

Exercise:
30 minutes brisk walking 

TOTAL: 
1177 calories
24 percent daily value of saturated fats
3 servings of fruits, 2+  servings of vegetables, plus juice


Stats
I am 5′ 9.5″ and now weigh 168 pounds, which gives me a body mass index (BMI) that’s right at the edge of normal and overweight.  I want to weigh 160.  If I reduce my caloric intake to 1193.8 calories per day I will lose one pound per week without exercise, according to About.com’s Weight Management Calculator.  I will use that amount, but also continue my exercise.

So, if I can keep this up, I am OK. (And, yes, I am not technically overweight yet, but this is a slippery slope, and I have fallen down it once, ending up 50 pounds overweight.  I do not want that to happen again.)