Wheat Pita bread 75 cals 2 cups of Cole slaw and low fat Dressing (home made) 170 cals Hard boiled egg 80 cals 325 calories : Great for dinner

4 tablespoons or 1 cup of white boiled rice: 270 cals Chicken in tomato Stew, 230 cals Lettuce: 10 to 20 cals 520 calories worth: Great for lunch, ~11000 steps

Semolina fufu 1/3 cup when uncooked, Cell phone size cooked – 220 cals Huckleberry or spinach Almost half the plate, half inch in depth – 220 cals Red meat cubes 2 ounces – 230 cals 670 cals: Replace red meat with white baked fish or meat. Cuts down protein calories by half

5 – (2) inch diameter puff puff 277 calories Cooked white beans In tomato sauce, moderate oil 300 calories 577 calories total: Adequate for lunch

Cooked white beans In tomato sauce, moderate oil 300 calories 2 half slices Of boiled raw Plantain 180 calories 480 calories total

Koki corn 4x3x2 inch calories Red meat cubes 2 ounces – 230 cals Huckleberry or spinach Almost half the plate, half inch in depth – 220 cals 680 calories total

150 calories: Needs 3000 steps on the pedometer To burn 155 calories for extra stout: Needs 3100 steps on the pedometer To burn Strawberry daiquiri: 125 calories 8 fl ounce glass of red wine: 160 calories 8 fl ounce glass of white wine: 170 calories Water in abundance ZERO Calories BEST CHOICE

Order your pedometers by calling or 55 lbs bigger A little easier on the eyes.