Also, a day to LIFT.

Meat and Veggies:
Specialty Bar 1 Rep Max Squat
Goodmorning: Work up to a 3 Rep Max
GHD Oblique Crunches: 5×10/side

Nuts and Seeds, Some Fruit:
Glute-Ham Raises: 3 sets of as many reps as you can do
45 Deg Hip Extension: 3 sets of 10 reps, add weight as needed

Little Starch and No Sugar:
100 KB Swings 35/26