I just feel awful need to think on something positive

Today, I was surprised Geimy was awake at 4:00 am, so I asked her what is going why you wake me up with your annoying noise. She turn around and said I was asked to work at 5:00 am now. Thank you by the way.

Everyone is staring so lets pretend I saw nothing.

Quick - Fast Weight Loss Diet (1300 Calorie)

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
   
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
   
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
   
4. Eat your foods slower.
   
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
   
6. Avoid foods that are high in fat and calories.
   
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
   
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat diet plan (1300 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 each	Bagel-plain, Lenders Bake Shop	8.00	42.00	2.00	210.00
	2 tbsp	Peanut butter- creamy	8.60	5.70	16.40	190.00
	1 tbsp	Cream, fluid, half and half	0.44	0.65	1.73	19.55
	Total:		17.44	49.74	20.12	427.55
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Lunch
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	.25 cup	Croutons-plain	9.00	5.50	0.50	30.50
	1 large	Salad-lrg. Garden w/tomato and onion	2.60	19.00	0.80	98.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	Total:		38.00	36.90	8.30	348.75
PM Snack
	1 each	apple-medium with peel	0.30	21.10	0.0	81.00
	Total:		0.30	21.10	0.0	81.00
Dinner
	3 ounces	chicken breast/ white meat	26.40	0.00	3.00	140.25
	1 cup	pasta, corn cooked	3.68	39.07	1.07	176.40
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	2 tbps	thousand island- reduced cal. Kraft	0.00	6.00	2.00	40.00
	Total:		31.38	54.57	6.42	405.65
	Grand Total:		87.43	183.42	34.85	1343.95

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Bagel - plain	7 each
Chicken Breast / White Meat	42 ounces
Coca Cola - diet	84 ounces
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Pasta, corn, cooked	7 cups
Peanut butter - creamy	14 table spoons
Salad - large garden	7 large
Salad - small garden	7 small
Thousand island - reduced cal Free Weight Loss Plan, Diet Recipes Online When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below. Nutritional and Weight Loss Plan Guidelines Commit to consuming 4 - 6 small meals and snacks everyday. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories. Eat your foods slower. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. Avoid foods that are high in fat and calories. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. Here is a sample weight loss plan (1400 calories). Breakfast Amount Item Protein Carbs Fats Calories 1 cup Milk - 1% 4.00 5.50 1.00 50.00 1 pack Oatmeal - instant pkt.,maple 4.50 31.60 2.10 152.00 Total: 8.50 37.10 3.10 202.00 AM Snack 1 each MetRx Bar 26.00 52.00 2.5 320.00 Total: 26.00 52.00 2.5 320.00 Lunch 1 each Chicken sandwich - Wendy's grilled 24.00 37.00 13.00 340.00 12 ounces Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00 Total: 24.00 37.40 13.00 340.00 PM Snack 2 each Bread whole wheat -slice 6.00 24.00 2.00 140.00 2 tsp Mayo type reg, w/salt 0.32 8.42 11.77 137.37 2.5 ounces Tuna Solid White-Water small can 18.75 0.00 0.90 89.28 Total: 25.07 32.42 14.67 366.64 Dinner 4 ounces Halibut - broiled 22.50 0.00 3.00 119.25 0.5 cup rice-white cooked steamed 3.00 31.00 0.00 82.00 0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00 Total: 28.10 42.90 3.10 255.25 Grand Total: 111.67 201.82 36.37 1483.89 Grocery List Food Quantity Bread whole wheat - slice 14 each Chicken sandwich 7 each Coca Cola - diet 84 ounces Halibut - broiled 21 ounces Mayo type, reg., w/salt 1 cup MetRX Bar 7 each Milk - 1% 7 cups Oat meal - instant pkt., maple 7 packs Rice - white cook steamed 3.5 cups Tuna solid white - water can small 17.5 ounces Vegetables - mixed, frozen, boiled Heart Healthy Meal Plan (1500 Calorie) Non Low Carb - Healthy Weight Loss Diet Plan When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below. Nutritional and Healthy Meal Guidelines Commit to consuming 4 - 6 small meals and snacks everyday. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories. Eat your foods slower. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. Avoid foods that are high in fat and calories. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. Here is a sample healthy low fat meal plan (1517 calories). Breakfast Amount Item Protein Carbs Fats Calories 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1 cup Milk 8.00 11.00 5.00 120.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 1 pack Oatmeal-instant,maple,brn sugar Quaker 4.50 31.60 2.10 152.00 Total: 13.34 44.65 8.82 299.55 AM Snack 1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00 0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00 Total: 28.00 24.00 2.00 234.00 Lunch 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00 1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36 .15 cup mayo 0.32 8.47 11.77 137.37 1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25 .25 small Tomato-small 0.25 1.43 0.10 6.50 Total: 19.33 34.36 18.19 378.48 PM Snack 8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00 1 ounce Turkey/white meat 8.50 0.00 0.20 38.25 Total: 10.12 16.00 3.40 134.25 Dinner 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75 1 cup rice-white cook steamed 6.00 62.00 0.00 164.00 2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00 0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00 1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00 1 tsp Sugar-white 0.00 4.00 0.00 15.00 12 fluid ounces Tea-prepared w/tap water 0.00 1.00 0.00 4.00 Total: 44.80 82.50 7.40 470.75 Grand Total: 115.58 201.50 39.82 1517.04 Grocery List Food Quantity Apple - medium with peel 7 each Banana - medium 8 inch 7 each Bread whole wheat - slice 14 each Broccoli 7 spears Cheerios 10.5 cups Chicken Breast / White Meat 28 ounces Coffee- w/caffeine 84 ounces Cream, fluid, half and half 7 tablespoons Halibut - broiled 35 ounces Mayo type, reg., w/salt 1 cup Milk - 2 % fat 7 cups Orange - medium 7 each Sugar - white 14 tea spoons Rice - white 7 cups Thousand island - reduced cal. 7 table spoons Turkey Breast / White Meat 14 ounces Tea One Day Diet (1600 Low Calorie, Low Fat) When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple guidelines below. Nutritional and Low Fat Diet Guidelines Commit to consuming 4 - 6 small meals and snacks everyday. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories. Eat your foods slower. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. Avoid foods that are high in fat and calories. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. Here is a sample Low Fat Diet (1600 calories). Breakfast Amount Item Protein Carbs Fats Calories 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00 1 cup Milk 8.00 11.00 5.00 120.00 1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55 1.5 cups cheerios 4.50 34.50 3.00 165.00 Total: 12.98 46.26 9.73 305.22 AM Snack 1 each apple-medium with peel 0.30 21.10 0.00 81.00 Total: 0.30 21.10 0.00 81.00 Lunch 2 each bread whole wheat-slice 6.00 24.00 2.00 140.00 1 each orange-medium 1.10 17.40 0.30 69.00 .15 cup mayo 0.32 8.47 11.77 137.37 2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50 12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00 Total: 24.42 49.96 14.47 422.87 PM Snack 1 each banana-med. 1.20 26.70 0.60 105.00 Total: 1.20 26.70 0.60 105.00 Dinner 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75 1 cup rice-white cook steamed 6.00 62.00 0.00 164.00 1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00 1 spear broccoli 4.50 7.90 0.50 42.00 1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00 Total: 84.50 82.40 10.90 660.75 Grand Total: 123.39 226.42 35.70 1574.84 Grocery List Food Quantity Apple - medium with peel 7 each Banana - medium 8 inch 7 each Bread whole wheat - slice 14 each Broccoli 7 spears Cheerios 10.5 cups Chicken Breast / White Meat 28 ounces Coca Cola - diet 84 ounces Coffee- w/caffeine 84 ounces Cream, fluid, half and half 7 tablespoons Halibut - broiled 35 ounces Mayo type, reg., w/salt 1 cup Milk - 2 % fat 7 cups Orange - medium 7 each Rice - white 7 cups Salad - small garden 7 small Thousand island - reduced cal. 7 table spoons Turkey Breast / White Meat