Below are just some meal ideas. It is nothing but a pattern, a thought, a pre-planned event. If you pick one from each category you will learn what sensible eating is like. In addition, you will learn the importance of meal frequency. You need to incorporate a snack between breakfast and lunch…and lunch and dinner. The reason is to keep blood sugar levels stable, and metabolic. This will rev your fat burning mechanisms. Do not worry about calories…if you are following a pattern, of small mini meals…you will feel and see a change in your composition.
You do not have to do this, the choice is totally yours. BUT! If and when you decide to really taste how fit feels… then take a proactive approach. You’re Move! I do diet plans, and plans for muscle enhancement. You can contact me, or go to the store at this website.
BREAKFAST
3/4 cup scrambled Egg Beaters or 3 egg whites
1 piece of udis gluten free bread (toasted) 1- teaspoon natural almond butter
1 small apple or banana on the road
SNACK
2- scoops of natural whey protein, water, 6 almonds
LUNCH- ask the deli for this…
turkey breast, or grilled chicken with
sliced cucumber slices, sliced tomato
2 slices of multi-grain bread. Or preferably gluten free bread
1 cup fresh baby organic carrots, eat them raw on the side
MID-AFTERNOON SNACK
1-Banana (hard to peal)… or pear
DINNER
1 roasted, skinless chicken breast or turkey breast
large salad with low fat dressing
Grilled vegetables
BREAKFAST
100% juice 6 oz , Scrambled egg whites with any vegetables
Turkey bacon (low salt), 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute
SNACK
Pear, white peach… , or nectarine.
LUNCH
Chicken grilled over salad (no croutons)
Seasonings, balsamic vinegar, squeezed lemon, 1- tbls olive oil
SNACK
½ apple 1- level tablespoon organic almond butter.
DINNER
Any wild caught fish
Oven-Roasted or grilled Vegetables
Arugula… or mixed green salad, a garnish of slivered almonds, and crumbled hearty rye wasa crackers… a few pinches of organic dried cranberries.
Organic roasted red pepper dressing, or any low fat dressing
BREAKFAST
In a blender (8 oz organic or natural Greek yogurt, handful of berries, a couple handfuls of your favorite low sugar gluten free cereal, and ½ cup crushed ice, blended)
SNACK
1 hard-boiled egg
LUNCH
Grilled chicken breast on rye
cut up some tomato and cucumber slices dressed with balsamic, fresh ground pepper, olive oil.
SNACK
1- pear or apple
DINNER
Center cut pork loin, then pour on some low sodium pasta sauce Large mixed green salad with low fat dressing
BREAKFAST
1 cup oatmeal made with water with cinnamon, cranberries, and small amount coconut sugar.
Decaf coffee or decaf tea with fat-free milk and sugar substitute
SNACK
½ apple 1- level tablespoon organic almond butter.
LUNCH
Roast Beef, or grilled chicken on a whole wheat or spinach wrap with mustard, sliced cucumbers, roasted red peppers.
Nectarine, orange or pear
SNACK
1- pear or apple + few raw almonds
DINNER
Grilled salmon with fruit salsa, just chop some pears, peaches, pineapples… add some sugar fee jelly… I recommend orange marmalade.
Large salad, low-fat dressing
BREAKFAST
1 cup cream of rice with water with cinnamon, cranberries and splenda (be creative)
SNACK
Low fat yogurt or cottage cheese with fruit
LUNCH
Grilled chicken
Small sweet potato (try balsamic dressing on sweet potato)
SNACK
Orange or Banana (more green) + 3 raw almonds
DINNER
Grilled or boiled flank steak with lemon pepper
Large salad with low fat dressing
Take your scale weight x .55 drink that in ounces of water per day.
