[annwyn]

oh and dont hate me for saying this but that is a very unbalenced diet. Where is the protine? the only one you have is the cashews which is very high in fat. Pure Protine builds muscle, carbs build fat, dairy can also be stored as fat, fruit is high in sugar, which can also be stored as fat,and dressing is just a waist of calories. Your salad is all veggies which is great yes they are considered GOOD carbs ( which do not build fat) but the pretzels, and the cheerios do. Dairy is good for you but in moderation. you have 2 dairy, still no protine. YOU HAVE TO HAVE PROTINE WITH EVERY MEAL so you have....

2 dairy
3 carbs (bad)
1 protine (fatty)
6 carbs (good)

Try this (split evenly for all meals)

4 protine (non fat like chicken breast or almonds)
1 dairy (non fat)
3-6 veggies/fruit (veggies are better)
grainy carbs (oat meal, grains etc)
and NO bad carbs....

NOTHING PROCESSED, like cheerios, eat clean meaning nothing in a box, can, or container (there are exceptions to this) nothing processed and nothing with high fructose corn syrup. this actually can slow the metabolism down and is one of the top causes of obesity. If you have the choice to choose jelly or organic jelly go with the organic. instead of the new your strip go with the eye of round. Small changes like this will really make a difference. I hope you all dont mind me sharing my very strong views on how to eat....if any one wants help making a diet that will work, i can give advice and help you make one. last year i weighed 185 at 45% bf this year i weigh 140 at 19% bf. i have managed to move twice, and got though christmas and thanksgiving and still keep it off.....