Make your own menus

Plan to enjoy 1-2 servings of chia pudding (or 2-4 heaping Tbs. chia seeds stirred or sprinkled in any food you like) each day as a snack or even as a meal replacement. Round out menus using wholesome ingredients (like fruits, veggies, beans, nuts, seeds, lean protein, whole grains and healthy fat), allowing yourself about 1,500 calories total. A free food tracking app like Myfitnesspal makes it easy!