A Rescue Day

After vacation or two or three days of 'high end' eating--by that I mean eating to the limit of my parameters--or when weight loss is slowing and I want to kick start things I have a special eating day--or two. 

My goal is to cut way back on fat and cut back on calories, without eating less food volume.  I don't want to go hungry or feel deprived, but I want to go to the low end--to change things up.

Remember, I'm already eating small, so you might think this would be hard, but it's really not.  Here's an example of what I eat on a rescue day.

Breakfast:

• one serving fat free yogurt
• one serving blueberries or strawberries 
• a small sprinkle of crumbled crunchy cereal--like bran flakes
• coffee with 2% milk

Mid-morning snack options:  (I'd eat one or the other, not both and only if I was hungry.)


Sweet:

• 2 plain regular size brown rice cakes
• spread with low calorie spread
• sprinkled with cinnamon and calorie free sweetener
• Iced green tea

Savory:

• same as above except sprinkle the rice cakes with onion powder

Lunch:

• 2 slices bread (50-70 calories per slice)
• 2 slices fat free cheese
• thin spread of reduced fat mayo 
• half or one cup of V8 or tomato juice
• iced green tea

Afternoon sweet:

• 1 or 2 individual sugar free jello cups, cubed
• add one sliced banana
• add a blob of fat free Cool Whip

Supper :

• 3-4 ounce boneless skinless chicken breast or other lean meat 
• one very small baked potato, sweet or white with spray butter
• 2 servings low carb veg, like green beans, zucchini, cabbage, broccoli

Evening snack or dessert:

a piece of fresh fruit in season

OR

Fat free Cool Whip Chocolate Mousse*

Coffee or hot tea with milk

 

*To one fourth tub of FF Cool Whip (56 grams) add one teaspoon cocoa powder

 

There you have it.  I don't go hungry and it always seems to result in getting the fat burning machine stoked.

If I do this a second day the menu changes.  That way I never feel bored or deprived.  Usually I only do this 2 days in a row.  When I make my food choices my goal is to eat protein, fiber and small amounts of carbs and very low fat at each meal and snack--and get in some healthy fruits and veg.