920-251-4481 info@tntfr.com

Please consult a doctor before starting any new nutrition guidelines or diet. These are recommendations based on the experiences of the training staff at TNT. 

With that said! Try these changes:

  1. Portion sizes, start to make them smaller.
  2. Eat your bigger meals for breakfast and lunch, have a light dinner.
  3. Work to have a lean protein and vegetables with every meal. These will fill you up much without making you feel sluggish!

And if you’re looking for something new to try this week:


1 spaghetti squash
3-4 green onions
1-2 lbs chicken breast, cut into bite sized pieces
1-2 tbsp olive oil
1 tsp garlic powder
1 tbsp onion powder
1 cup shredded carrots
1 cup shredded cabbage (I bought cole slaw mix)
1 cup Frank’s Buffalo Sauce (or more if you’d like)

Poke your spaghetti squash a few times with a fork or knife.  Microwave 10-15 minutes or until tender.

In the meantime, cut up your chicken and toss in onion and garlic powder.  Next slice the green onions.  Slice the white part of the green onions and reserve the green tips for garnish.

Heat olive oil in a skillet or pot (I used a 12″ cast iron skillet).  Add chicken and green onions, cook until chicken is cooked through (about 5 or 6 minutes).

Remove spaghetti squash from the microwave.  Once it’s cool enough to handle, slice in half, remove the seed and discard, the fluff the spaghetti squash with a fork to get the strands loose.  Add spaghetti squash to the skillet and mix.  Add Buffalo sauce, cabbage and carrots.  Toss to combine.  Serve and sprinkle with blue cheese and chopped green onion tips.  This recipe will serve 4-6.
*We’ve omitted the blue cheese from this recipe, a thank you to foodologie.com for the original posting of this recipe.