BREAKFAST SNACK LUNCH SNACK DINNER
1 2egg whites + 1 whole egg (110 cal) scrambled w/bell pepper, onion, mushroom & spinach (30 cal) [140 total calories] 1 apple (80 cal) 3 C spring mix salad (20 cal + 50 cal other veggies) 1/4 avocado (62 cal) w/4 oz grilled skinless chicken breast (184 cal), 1/2 oz chopped walnuts (84 cal) 1-2 tbs Balsalmic Vinaigrette (45-90 cal) [488 total calories] 1-2 C fresh raw veggies 30-60 cal) w/2 tbs hummus (50-70 cal) 4 oz grilled fish (170 cal) and 2-3 c steamed veggies (30-90 cal) [260 total calories]
2 1 c cooked Steel cut or rolled oats (170 cal) w/cinnamon, chopped almonds (5=35 cal) or walnuts (.25oz=46 cal) and 1/4 c fresh seasonal fruit (13-35 cal) [240 total calories] 1 c strawberries (45 cal) 4 oz grilled salmon (170 cal), 1/2 c cooked brown rice (115 cal) and 2 c fresh veggies (30-70 cal) [355 total calories] 10-12 raw almonds (170 cal per oz--85 cal) 2-3 C Stir-fried fresh veggies (spinach, broccoli, cauliflower, green beans, etc.) (30-90 cal), 1 tbs pumpkin seeds (65 cal) w/4 oz grilled chicken breast (184 cal) + 1 tsp canola oil (40 cal) [379 total calories]
3 1 Apple w/1 tbs Peanut or Almond Butter (185 cal) 1 oz walnuts (185 cal) 1/2 c cooked quinoa (114 cal) stir-fry w/4 oz skinless chicken breast (184 cal) & 2 c veggies (30-70 cal) + 1 tsp olive oil (40 cal) [408 total calories] 1 orange (80 cal) 4 oz. ground Turkey (260 cal) & 2-3 c veggies (30-70 cal) [330 total calories]
4 2egg white + 1 whole egg omelet (110 cal), fresh veggies like tomatoe, onion, bell pepper, etc. (30 cal) topped with 1/4 avocado and fresh salsa (70 cal) [210 total calories] 1 banana (120 cal) 4 oz ground turkey (260 cal) & 1 c veggies (40 cal) over 1/2 c cooked brown rice (115 cal) [350 total calories] 2 C Kale Chips See pbalance.com for recipe (117 cal) 4 oz. Lean steak/beef fajitas (200 cal) w/2-3 cups of grilled bell pepper, onions and veggies (70 cal) 1 tsp canola oil (40 cal) [310 total calories]
5 1 Banana (120 cal) with 10-12 raw almonds (85 cal) 1 c grapes (100 cal) 3 c salad (20 cal + 50 cal other veggies), 1/4 avocado (62 cal) w/4 oz Lean steak fajita (200 cal) w/1 - 2 tbs balsalmic vinaigrette (45-90 cal) [422 total calories] 1 Peach (80 cal) 2 Kabobs Grilled skinless chicken breast (6oz) (276 cal) & veggie (30-50 cal) [326 total calories]

The basics:

1.  Have no more than 1-2 servings of grain per day and have them for breakfast &/or lunch not at dinner time.  One slice of bread is a serving.  1/2 cup cooked brown rice is a serving.

2.  Have no more than 1-2 servings of fruit also during the day not at dinner or later.  One piece of fruit or 1 cup of cut fruit is a serving.  

3.  A serving of beef, chicken or fish would be 3-4 ounces.  A serving of beans or lentils (protein) would be 1 cup cooked OR LESS.

4.  Avoid "white" foods like potatoes, white rice, breads and pastas with enriched flour or other white flours, sugars and other sweeteners [or foods with sugars like marshmallows :o)].

5.  Avoid all dairy including milk, cheese, yogurt, ice cream, etc.

6.  Eat vegetables abundantly!!  You can have as much as you want of most vegetables 6-7 cups or more per day is fine.  However, be careful with things like peas, corn, beans, and other high calorie veggies as it is easy to overeat on those and take in too many calories.

7.  Obviously, for now, you need to avoid sweets :o)

8.  Snacks should be light--a fruit with 10-12 raw almonds or fresh raw veggies with 1-2 tbs hummus.

9.  Please try to eat dinner early if possible.  The best is to try to be finished eating by 6 or 7pm.  After dinner, you should be done eating for the day.

 

I also recommend avoiding processed foods of all types as the quality of the food is diminished in the processing.

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