The Dad Hood™ 28 Day Challenge: WEEK TWO MEAL PLAN

Our weekly meal plans are based off a 1600-2100 calorie plan. Feel free to print this out and use to calculate your calorie intake. 

For Friday, 11/8/2013

FOOD CALORIES CARBS FAT PROTEIN Waffle with peanut butter; yogurt with blueberries Spread peanut butter on toasted waffle, then stir berries into the yogurt. Serve with coffee. Blueberries, fresh, 0.75 cup 61 15 0 1 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 2 4 2 Yogurt, Yoplait Light, Strawberry, 6 oz 90 16 0 5 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen) 70 13 1 2

	Strawberry Yogurt; Salad with Strawberries and Walnuts; Crackers
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Yogurt, Yoplait Light, Strawberry, 6 oz	90	16	0	5
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Walnuts, 0.75 oz	139	3	14	3
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2
	Strawberries, fresh, 12 large (1-3/8" dia)	65	15	1	1
	Olive Oil, 1 1tsp	40	0	5	0
	Olive Oil, 1 1tsp	40	0	5	0

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Portobello Burgers RECIPE, 2 serving	143	9	11	6

	Lemon Pepper Black Beans and Corn Prepare beans as indicated, heat, mix, enjoy!
	Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp	0	0	0	0
	Beans, black, 0.6 cup	136	24	1	9
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1

For Saturday, 11/9/2013

FOOD CALORIES CARBS FAT PROTEIN Granola Bar topped with Peanut Butter; Apple; Milk Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) 55 15 0 0 Milk, nonfat, 1 cup 83 12 0 8 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 2 4 2 Granola Bars, peanut butter, 1 bar 114 15 6 2

	Tilapia with Olive Oil and Lemon Juice; Garlicky Broccoli and Mushrooms; Pineapple with Cottage Cheese Drizzle tilapia with oil and lemon juice, then broil until flaky. Serve with pineapple and cottage cheese, garlic-spiked broccoli and mushrooms, and couscous.
	Couscous, 1 oz, dry, yields	96	20	0	3
	Couscous, 1 oz, dry, yields	96	20	0	3
	Olive Oil, 1 1tsp	40	0	5	0
	Olive Oil, 1 1tsp	40	0	5	0
	Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)	82	3	1	14
	Lemon Juice, 1 fl oz	8	3	0	0
	Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)	62	16	1	0
	Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving	28	3	1	2
	Tilapia (3.5 oz or 99.2g), 6 oz	216	0	4	44

	Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Canola Oil, 1 1tsp	40	0	5	0
	Milk, nonfat, 1 cup	83	12	0	8
	White Rice, long grain, cooked, 0.5 cup	103	22	0	2
	Almonds, 0.25 cup, sliced	137	5	12	5
	Almonds, 0.25 cup, sliced	137	5	12	5

	Cucumbers with Hummus; Tea
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Hummus, 0.3 cup	125	11	7	6
	Cucumber (with peel), 1 cup slices	14	3	0	1

For Sunday, 11/10/2013

FOOD CALORIES CARBS FAT PROTEIN Shredded Wheat with Blueberries; Coffee Blueberries, fresh, 0.75 cup 61 15 0 1 Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 102 24 1 4 Milk, nonfat, 1 cup 83 12 0 8 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0

	Cashew Butter Sandwich; Cream Cheese filled Celery; Grapes; Milk
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Milk, nonfat, 1 cup	83	12	0	8
	Grapes, 18 grape, seedless	35	9	0	0
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Low fat cream cheese, 1 tbsp	35	1	3	2
	Low fat cream cheese, 1 tbsp	35	1	3	2

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Portobello Burgers RECIPE, 2 serving	143	9	11	6
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1

	Celery with Cashew Butter
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1

For Monday, 11/11/2013

FOOD CALORIES CARBS FAT PROTEIN Cheese Wrap; Cantaloupe; Coffee Place cheese on flat tortilla and heat in the microwave until slightly melted, wrap and eat. Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2 Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3

	String cheese; Peanut Butter Sandwich with Blueberries; Carrots with Light Ranch Spread peanut butter on both slices of bread, then top with berries (instead of jelly). Dip carrots in ranch, and serve with iced herbal tea and a string cheese.
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Peanut Butter, smooth style, with salt, 0.5 tbsp	47	2	4	2
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Baby Carrots, raw, 5 medium	17	4	0	0
	Kraft Light Done Right Ranch Salad Dressing, 1 tbsp	38	2	3	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Peanut Butter, smooth style, with salt, 1.5 tbsp	141	5	12	6

	Cheesy Chickpea Pasta with Spinach; Watermelon Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
	Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup	71	10	3	2
	Watermelon, 1.25 cup, balls	62	14	1	1
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Spinach, frozen, 0.5 cup	27	5	0	3
	Chickpeas (garbanzo beans), 0.5 cup	143	27	1	6
	Chickpeas (garbanzo beans), 0.5 cup	143	27	1	6
	Whole Wheat Spaghetti, cooked (pasta), 0.6 cup	104	22	0	4

	Yogurt; Carrots
	Baby Carrots, raw, 5 medium	17	4	0	0
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6

For Tuesday, 11/12/2013

FOOD CALORIES CARBS FAT PROTEIN Turkey and Cheese Wrap; Cantaloupe; Tea Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14 Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2 Tea, brewed, 6 fl oz 2 1 0 0 Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3 Turkey breast meat, 1.5 ounce(s) 44 2 1 7

	Egg Salad Pita; Microwaved Summer Squash; Grapes; Vanilla Pudding Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
	Microwaved Summer Squash, 1 serving	25	4	1	1
	Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving	60	23	0	2
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp	0	0	0	0
	Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)	85	18	1	3
	Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)	85	18	1	3
	Grapes, 18 grape, seedless	35	9	0	0
	Hard Boiled Egg, 1.5 large	117	1	8	9

	Navy Bean Soup; Cottage Cheese and Peaches Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
	Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)	82	3	1	14
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Olive Oil, 1 1tsp	40	0	5	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Beans, navy, 0.5 cup	127	24	1	7
	Beans, navy, 0.5 cup	127	24	1	7
	Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)	68	17	0	1
	Mixed Vegetables, frozen, 0.1 package (10 oz)	18	4	0	1
	Mixed Vegetables, frozen, 0.1 package (10 oz)	18	4	0	1
	Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving	15	3	0	0

	Pea Pods and Hummus
	Peas, edible-podded, raw, 12 pea pods	17	3	0	1
	Hummus, 0.3 cup	125	11	7	6

For Wednesday, 11/13/2013

FOOD CALORIES CARBS FAT PROTEIN Applesauce Oatmeal Muffin; Yogurt with Raisins and Almonds; Tea Tea, brewed, 6 fl oz 2 1 0 0 Almonds, 6 almond 41 2 4 2 Raisins, 0.5 small box (1.5 oz) 65 17 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Applesauce Oatmeal Muffins, 1 serving 93 20 0 3

	Tuna and Cheese Stuffed Potato with Salsa; Salad with Italian Dressing; Tangerines Stuff tuna and cheese into baked potato and heat until melted. Top with salsa. Toss lettuce with dressing. Eat with tangerines.
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Salsa, 0.13 cup	9	2	0	0
	Kraft Light Done Right Italian Salad Dressing, 2 tbsp	53	2	4	0
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Tuna, Canned in Water, drained, 0.75 can	105	0	1	24
	Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")	110	25	0	2
	Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")	110	25	0	2
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Portobello Burgers RECIPE, 2 serving	143	9	11	6

	Grilled Chicken Salad
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed	143	0	3	27
	Lettuce, leaf salad, 2 cup, shredded	20	4	0	1

For Thursday, 11/14/2013

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Blueberries, fresh, 0.75 cup 61 15 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15

	Cheese and Hummus Sandwich; Banana; Baby Carrots with dip
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Banana, fresh, 0.5 large (8" to 8-7/8" long)	61	16	0	1
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Cheddar or Colby Cheese, Low Fat, 2 oz	98	1	4	14
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Hummus, 0.3 cup	125	11	7	6
	Baby Carrots, raw, 5 medium	17	4	0	0

	Ground Turkey Burger; Tomato Slices Topped with Cottage Cheese; Apple; Tea
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Turkey, Ground turkey, 93% lean, 3 oz	120	0	6	17
	Turkey, Ground turkey, 93% lean, 3 oz	120	0	6	17
	Cottage Cheese, Nonfat, 0.75 cup (not packed)	120	8	1	23
	Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)	55	15	0	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0

	Cucumbers with Hummus; Tea
	Cucumber (with peel), 1 cup slices	14	3	0	1
	Hummus, 0.3 cup	125	11	7	6
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0

When Doing Right Means Being Different

Being a dad is not a cookie cutter role. We've all had unique experiences that bring us to where we are today. Sometimes doing the right thing can seem foolish to others. But when it comes to being a dad that intentionally makes a difference, you have to be different.

While everyone around you is running towards their personal end-zone trying to achieve what they may define success, we need to continually ask ourselves, "should we take a knee?"

Some days ago a middle school football team from Olivet, Michigan decided to be different. They had planned it for weeks. They decided that during one of their games they would do something that others would not be happy about. In the middle of this game shown in the video, Sheridan Hendrick, a player on the team brakes loose for a long run and could have easily scored. Instead, he decided to stop and take a knee at the 1 yard line.

Why?

To give Keith Orr, a special needs child, the chance to score a touchdown.



Maybe today you find yourself running towards the end-zone and you're so close to achieving your goals, but you find that you're leaving your family and children behind. Maybe long work hours and distance are putting a wedge in your relationships. Stop running... and take a knee!

Others might not understand or even curse you from the bleachers. It's ok. Your family needs that type of humility. They need someone that doesn't need the glory, but longs to give it away. And let's be gut level honest, a man that's willing to take a knee will always win the game!

“Come to me, all you who are weary and burdened, and I will give you rest." - Matthew 11:28

Join the movement at Facebook.com/ElevateDads

Are You a Bully?

The term "bullying" has been thrown around quite a bit lately. If you're a sports fan, you've most likely heard about the Miami Dolphins lineman Jonathan Martin, and guard, Richie Incognito. 

If you're not up to speed about the latest news, allegedly, Incognito sent the second-year rookie a string of "intimidating" and racially-charged text messages and other communications, according to Fox Sports. Sources claim the incident involved monetary coercion and other bullying acts.

I'll have to admit, when I first heard this story it didn't seem to be worthy of all the attention. As a former athlete I would have considered this type of trash talk and hazing common, and in some cases encouraged in the world of sports. Add to that bullying seemed a strong word for two guys big enough to hold their own. But as I thought more about this I asked the question, "Why would this ever be acceptable?" And if professional athletes and grown adults aren't immune to it, who is?  

The truth is bullying can affect everyone—those who are bullied, those who bully, and those who witness bullying. Bullying is linked to many negative outcomes including impacts on mental health, substance use, and suicide. Bullying is unwanted, aggressive behavior that involves a real or perceived power imbalance. It comes in all kinds of forms; verbal, social, physical. 

As a dad, this is what hits me hardest...

According to Child Trends:

"Children who have less-involved parents are more likely to bully others, as are those who have siblings or parents who model or endorse aggressive behavior. Parenting styles linked to social bullying include those lacking nurturing or that rely on psychological control of children; children with parents who manipulate relationships to assert power or gain attention are also more likely to engage in social bullying.” 

Wow. Can we just agree right now that we will never be our child's bully? We can so easily point the finger and judge others wondering why kids grow up to be 6'3", 315 lb bullies; but it starts with us!!! 

As fathers we cannot afford to be disengaged. As fathers we cannot afford to miss out on the opportunities to nurture and shape the character of our children. Don't just stand by cowardly leaving that responsibility to mom. If you're justifying your less than involved lifestyle due to work; find a new job. If you're bailing out on your responsibilities at home because of a weekend out with the guys; get new friends! Our sons and daughters are looking to us for love and guidance and if we don't stand up and provide those needs, something or someone else will. 

Bullying isn't prejudge. It doesn't just live in locker rooms or at school bus stops. It doesn't rely solely on social media or racial tension. It starts at the home and in our hearts! Protect those things at all cost! Don't be your child's bully...

If you’re wondering whether your child is a victim of bullying from someone or know that your child is a victim and need some guidance in how to help your child, check out these great resources that provide definitions of and data on bullying, as well as, advice on how to deal with bullies.    

1. KidsHealth
2. Violence Prevention Works  
3. Bullying Statistics  

"Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one's youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate."
 - Psalms 127:3-5

Join our Dad Hood™ at Facebook.com/ElevateDads

The Dad Hood™ 28 Day Challenge: WEEK ONE DEVOTIONAL

WEEK ONE DEVOTIONAL: DON'T GIVE UP, DON'T EVER GIVE UP

Each day brings us new hope and a new chance to do something new or something for a greater cause. Tomorrow is a blessing, not a guarantee. So at the end of the day, what matters most to you? What are you fighting for? This week when moments get tough and it becomes easier to run to comfort and bad habits, don't give up... don't ever give up. 
 
"Be on your guard; stand firm in the faith; be men of courage; be strong." - 1 Corinthians 16:13




Here are a few questions that can help you stand firm this week: 

1. What useless things am I giving my time to?
2. How can I make my comforts become less important then my goals?
3. Who can help and encourage me as I make this change happen?

"Every temptation that we meet in the path of duty is another chance of filling our souls with the power of heaven." – Frederick Temple