BREAKFAST SNACK LUNCH SNACK DINNER
1 3 egg whites + 1 whole egg scrambled 127 cal) w/bell pepper-3oz., onion-2tbsp, mushroom-2oz & spinach-4oz (45 cal) [172 total calories) 1 apple (80 cal) 1 tbs peanut or almond butter (100 cal) 3 C spring mix salad (20 cal + 50 cal other veggies), 1/4 avocado (62 cal) w/6 oz grilled skinless chicken breast (276 cal), 1 oz chopped walnuts (165 cal) 1-2 tbs Balsalmic Vinaigrette (45-90 cal) [488 total calories] 1-3 C fresh raw veggies 30-90 cal) w/3 tbs hummus (75-105 cal) [205 total calories] 8 oz grilled fish (340 cal) and 2-3 c steamed veggies (30-90 cal) [430 total calories]
2 1-1/2 c cooked Steel cut or rolled oats 255 cal) w/cinnamon, chopped almonds (5=35 cal) or walnuts (.25oz=46 cal) and 1/4 c fresh seasonal fruit (13-35 cal) [325 total calories] 1 c strawberries (45 cal) 6 oz grilled salmon (255 cal), 3/4 c cooked brown rice (172 cal) and 2 c fresh veggies (30-70 cal) [497 total calories] 1 oz raw almonds (170 cal) 2-3 C Stir-fried fresh veggies (spinach, broccoli, cauliflower, green beans, etc.) (30-90 cal), 1 tbs pumpkin seeds (65 cal) w/6 oz grilled chicken breast (276 cal) + 1 tsp canola oil (40 cal) [471 total calories]
3 1 Apple w/1 tbs Peanut or Almond Butter (185 cal) 1 oz walnuts (185 cal) 1/2 pear (70 cal) 3/4 c cooked quinoa (171 cal) stir-fry w/6 oz skinless chicken breast (276 cal) & 2 c veggies (30-70 cal) + 1 tsp olive oil (40 cal) [557 total calories] 1 banana (120 cal) 6 oz. ground Turkey (390 cal) & 2-3 c veggies (30-70 cal) [460 total calories
4 3 egg white + 1 whole egg omelet 127 cal), fresh veggies like tomatoes, onion, bell pepper, etc. (30 cal) topped with 1/3 avocado and fresh salsa (90 cal) [247 total calories] 1 orange (80 cal) 5 oz ground turkey (325 cal) & 1 c veggies (40 cal) over 3/4 c cooked brown rice (172 cal) [537 total calories] 3 C Kale Chips (175 cal) 6 oz. Lean steak/beef fajitas (300 cal) w/2-3 cups of grilled bell pepper, onions and veggies (70 cal) 1 tsp canola oil (40 cal) [410 total calories]
5 1 Banana (120 cal) with 1 ounce raw almonds (170 cal) 1 c grapes (100 cal) 3 c salad (20 cal + 50 cal other veggies) w/6 oz Lean steak fajita (300 cal), 1/4 avocado (62 cal), 1/2 oz chopped walnuts (80 cal) w/1 - 2 tbs balsalmic vinaigrette (45-90 cal) [602 total calories] 1 peach (80 cal) 3 Kabobs Grilled skinless chicken breast (9oz) (368 cal) & veggie (30-50 cal) [418 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 and a half slice of bread is a serving.  3/4 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 6-8 ounces.  A serving of beans or lentils (protein) would be 1.5 cup cooked.

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 1 ounce of raw almonds or fresh raw veggies with 2-3 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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