POG OW 8 emege DB Be to & oF Miia ww aS 111) \\\W 0g O% | your 24hr meal plan light options for those who like to snack breakfast 2 oz meat or cheese 1 slice of whole grain toast 1 small apple 1tsp butter lunch 3 oz lean steak 1/2 baked potato salad with vinaigrette 1 cup sauteed broccoli 1/2 cup pineapple chunks afternoon snack smoothie - 1 cup milk 1/2 cup fruit 1 tbsp nuts dinner 3 oz grilled seafood 1/2 cup wild rice 1/2 cup butternutsquash large salad - dark greens two advocado slices viaigrette grilled asparagus bedtime berries 1/2 cup Greek yoghurt 4 oz cherry juice ‘To help get the most out of your daily meals we asked nutritionist Monika Wooley to put together a 24hr meal plan that could be adapted depending on both what your day has in-store and alo how you prefer totake your meals, for example several lighter meals through the cay or three fll meals at traditional times. The following suggestions are an illustration of her recommended balance of proteins, carbohydrates and fats throughout the day, in order to sustain your energy levels and maximise your day ‘The eagle eyed amongst you will note they follow Monika’s golden rule that as the day progresses, your consumption of carbohydratesshould increase in percentage, while "unhealthy fats" should decrease. full meals for those who prefer three meals a day breakfast 20z meat or cheese 1 slice of whole grain toast 1.small apple 1 tsp butter lunch 30z lean steak 1 baked sweet potato salad with vinaigrette 2 tbsp of nuts 1 cup sauteed broccoli 1 cup pineapple chunks dinner 4 oz grilled seafood 1/2 cup wild rice 1/2 cup butternut squash large salad with vinaigrette advocado slices grilled asparagus berries 1/2 cup frozen yoghurt bedtime cherry juice spritzer About Monika Monika M. Woolsey is a registered Dietitian and exercise physiologist with 34 years of| in nutrition and fitness counseling Her primary interest is the interaction of stress, nutrition, and hormone health; her work focuses on lifestyle choices for better performance in high-strss environments. Monika is especially interested in the science behind natural solutions for modern problems. She authored the Academy of Nutrition and Dietetics first clinical manual for the treatment of eating disorders, Currently she isa team nutritionist for the Milwaukee Brewers Baseball Organization. Other clients have included Apple Computer, Los Altos Ranch Markets, JW Marriott Desert Ridge, Ramona Farms, ‘Crooked Sky Farms, Agave Farms, Monika is fluent in English and Spanish and has been recognized by the media and local community for her culturally inclusive campaigns. She resides in Phoenix, Arizona.