There are 110 calories per each 4oz of lean chicken breast. The total weight is 16oz. This brings the meat to a total of 440 calories before the red sauce & cheese addiction.

Each slice of cheese is 100 calories x 2 =200

There are 60 calories per serving size of tomato sauce. I used at total of 4 servings.

Small can of baked beans =270 calories.

50 calories per 10 green olive (5 olives per serving size.

I do not use butter on my broccoli. 30 calories per serving x 5 = 150 calories.

I keep a daily food journal to maintain a visual accountability. I eat nothing without writing it down in the book. This creates structure leading to my own resolve.

Today is day #4 back on track. Only 20 pounds to lose this time. (Unlike last time.)

My handwriting is horrible. I included my weight loss records from late 2023- early 2024. November 14th 2023 was the beginning of my records. I originally started in September at over 300 pounds. A person will lose between 12-15 pounds per each 4 weeks on this diet plan if plenty of exercise and hydration is included.

No alcohol allowed...