Monday Plan

Breakfast: 1 chicken sausage, 1/2 cup egg subsitute, 1/2 cup mushrooms, 2 slices diet toast, 1/2 cup sugar free applesauce 340 calories

Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories



Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,



Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories

Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals

Total calories: 1501



Chickpeas with Baby Spinach recipe:

Serves 4

1 tablespoon olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 teaspoon cumin seeds, lightly toasted and ground

Salt, preferably kosher salt, and freshly ground pepper to taste

1 tablespoon tomato paste

1 (15-oz.) can chickpeas, drained and rinsed

1 cup chicken or vegetable stock, or water

Cayenne to taste

1 6-oz. bag baby spinach

1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.

2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.


Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine