This is an example of what a good day will be keeping calories down, but doing smart choices all day long.

Breakfast:

1 cup of unsweetened vanilla almond milk

1/2 cup of uncooked gluten-free oats

1 TBS of ground flax seeds

1 TBS of chia seeds

1 TBS of  Raw almond butter or 1/2 cup of diced berries

Mix all this ingredients the night before, refrigerate overnight, eat cold upon waking.

AM Snack:

3/4 cup sliced berries

1/4 cup raw nuts

Or 2 cups of kale chips

Lunch:

1/2 cup of cook quinoa

5 Oz diced grilled chicken

1 cup of chopped grilled veggies

Olive oil

lemon juice

vinegar

Place the quinoa, chicken and veggies in a bowl. Toss with a drizzle of olive oil or squeeze a lemon juice and a dash of vinegar to taste.

PM Snack:

Fresh pressed green juice

Apple, kale, spinach, cucumber and celery. mixed well in the blender and drink cold.

Dinner:

1 bag of :spinach, kale or arugula

1 small cucumber

1 cup of Raw broccoli  and 1 cup  cauliflower mixed

1/4 cup toasted almonds or walnuts

1/2 cup of fruit

1/2 cup of shredded carrots

1 cup cherry tomatoes

3 thick slices of onion

The dressing:

1/2 squeezed lemon

1/4 cup olive oil

apple cider vinegar

sea salt and pepper to taste

Place all ingredients in a bowl, use the chopper to dice all ingredients. Add dressing and toss.

makes 2 to 4 servings

Before bed:

Hot lemon water or decaf Tea