Meals with Mitzi

How to move and meal like a pro

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If you're like me, you ate too much over the holidays. I'm trying to cut back my calorie intake for a few more weeks until I hit my goal weight.

Keeping that in mind, I adjusted my daily diet regimen one day last week and only ate three meals, as I find this is a real key to managing my own weight.

[See 7 Ways to Lose Fat Fast—And Fit Into Your Skinny Jeans!]

Here's a look at my food and fitness diary on that day:

8:15 a.m. Breakfast: Oatmeal. I mixed together 1/2 cup of uncooked oatmeal with 1/2 cup of 1 percent organic milk. After putting it in the microwave for for 1 minute and 40 seconds, I added about 1/2 cup of additional milk and sweetened the serving with 2 teaspoons of brown sugar.

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(Mitzi Dulan)

[See Use These 8 Foods to Help You Lose Weight]

12:30 p.m. Lunch: I met a girlfriend out for lunch at a place called Unforked. I had a "Cali Fish Taco" and shared a "Hail the Kale" salad with my friend, Tamara. The taco had seared, chile-spiked tilapia, topped with creamy, avocado-cilantro sauce and pickled, red cabbage slaw. The kale salad came with fresh ribbons of kale, lightly tossed with parmesan cheese, with toasted bread crumbs and lemon-olive oil dressing. Delish!!

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(Mitzi Dulan)

(Mitzi Dulan)

[See Top 5 Plant-Based Diets]

3:30 p.m. Workout: I didn't have much time as I still had work that I needed to get done so it was a highly-efficient 12 minute workout, with each exercise taking four minutes.

• 1 Burpee Tabata: To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body into as deep a squat as possible. Then, kick your legs backward, so that you are in push-up position. Do a push-up, then quickly bring your legs back to the squat position. Stand up quickly and jump. Repeat this cycle eight times, with 20 seconds of work followed by 10 seconds of rest.

[See Try These Out-of-the-Box Fitness Classes]

• 1 Jump Squat Tabata: To try this workout, stand in athletic stance with your arms at your sides. Dip your knees and squat down to get ready to jump. Then, jump explosively as high as you can. When you land, immediately squat down and jump again. Repeat this exercise eight times, with 20 seconds of work followed by 10 seconds of rest.

• Stretching: I stretched on my foam roller to release tension in my shoulders, chest, and upper back. Here's some great info on "how to foam roll like a pro!"

6:45 p.m. Dinner: After picking up my daughter from gymnastics I had a piece of my Quick and Easy Spinach Lasagna that I had made. Yum!

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(Mitzi Dulan)

[See How to Help Your Spouse Lose Weight]

Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.

Mitzi Dulan, RD, CSSD, is a nationally recognized nutrition and fitness expert who inspires people to lose weight and get fit. Mitzi coauthored, with NFL Future Hall-of-Famer Tony Gonzalez, The All-Pro Diet, which helps people eat clean and get lean. Mitzi is team nutritionist for the Kansas City Royals and served as team nutritionist for the Kansas City Chiefs for several years. A sought-after media source for trusted nutrition and fitness advice, Mitzi has been featured in the Wall Street Journal, Shape, Glamour, US Weekly, USA Today, CNN, and FOX News. Mitzi was named one of the "Top 20 Nutrition Experts to Follow on Twitter" by The Huffington Post. Follow Mitzi on Pinterest at NutritionExpert.