Meals

Below I have given you what I eat for breakfast, lunch, dinner and snacks. Do not feel like this is a "meal plan". Feel free to use any meal to help you get started or to just browse through my meals to get an idea of what my eating looks like.

If you wish to follow what I eat;
*Women: Each day choose 1 breakfast option, 1 lunch option, 1 dinner option,  2 snacks and 1 dessert or 3 snacks if you do not like dessert. If you work out add another snack.
*Men: Each day choose 1 breakfast option, 1 lunch option, 1 dinner option, 4 snacks and 1 dessert or (5 snacks if you don't want dessert). If you work out add another snack.
-This is just an estimate for each person. You may need to adjust it depending on your size. This averages to about 1800 calories a day for women and  2400 calories a day for men.

Breakdown:
1 serving of fruit = 1 medium apple, 30 cherries, 1/2 cup of blueberries, 10 large strawberries, 1 medium banana, 7 oz pomegranate, 2 kiwi


Breakfast:
Option 1: 1/2 cup dry oatmeal with 1 serving fruit
Option 2: 2 oz lox with a 1-2 tbsp 1/3 fat Philadelphia cream cheese  on 2 slices light whole wheat toast (60 calories a slice or less) or weight watchers bagel or English Muffin with 1/2 serving fruit
Option 3: 2 eggs any style with 2 slices light whole wheat toast (60 calories a slice or less) or English Muffin with 1/2 serving fruit
Option 4: 1 cup PLAIN Greek Yogurt (add splenda for sweetness) with 1 serving of fruit
Option 5: 1.5 TBSP almond butter with 1 TBSP sugar free jelly on an English Muffin or light whole wheat toast (60 calories per slice or less) with 1/2 serving fruit
Option 6: "Blueberry Grilled Cheese" 2 slices light whole wheat toast with 2 tbsp 1/3 fat Philadelphia cream cheese and 1/4 cup blueberries
Option 7: "Cheddar Cheese, Broccoli, Turkey Bacon Egg Cup" (*See recipe URL on Recipe Page)
Option 8: "Waffle Egg Sandwich" 2 vans lite waffle with one scrambled egg and turkey bacon in the middle (I put 1/4 sugar free syrup on the waffles before adding the egg and bacon.)
Option 9: 2 vans lite waffles with 1/4 sugar free syrup and blueberries (Can add 1 tbsp dark chocolate chips)

Lunch: 
*You may have 1 serving of fruit or 1/2 serving of fruit and 1 serving Special K Chips with all lunches.
Option 1: 4 oz turkey on a whole wheat wrap (120 calories or less) or "Flat Out" with 1/4 avocado.
Option 2: 2 oz lox on a whole wheat wrap (120 calories or less) or a "Flat Out" with laughing cow cream cheese wedge and 1/2 large cucumber sliced thin.
Option 3: Salad with 4 oz grilled chicken (Use 1/2 TBSP of olive oil and balsamic vinegar to dress the salad)
Option 4: 1 can of tuna, or 4 oz of chicken or 2 eggs to make tuna, egg or chicken salad. Use 1 TBSP low fat mayo (green lid) to make the salad. Put the salad on top of lettuce or make a sandwich using 2 slices of light whole wheat toast (60 calories per slice or less).
Option 5: "Super chicken Salad" (3.5 oz chicken, low fat mayo, 1/4 apple and 1/4 cup blueberries) on whole wheat wrap, or "Flat Out".
Option 6: Spinach, chicken and feta pasta salad. (Make 2oz dream fields pasta. Mix with spinach chicken and feta.)


Dinner:
Option 1: 4-8oz of Steak (4 oz for females, 8 oz for males) with 1 medium sweet potato or 1 serving of quinoa and 1 serving of corn or 1 serving of broccoli.
Option 2: 2 oz of uncooked whole wheat pasta (usually 1 cup cooked so 1/2 cup dry) with 4 oz of chicken and 1/2 cup broccoli with spray butter and 1 TBSP Parmesan cheese.
Option 3: 4-6 oz chicken stir fry (use low sodium soy sauce and sugar free syrup as the base) with either edamame or broccoli and 1 serving of brown rice.
Option 4: 4-8 oz of Pork (4 oz for females, 8 oz for males) with broccolini and edamame and 1 serving of brown rice or quinoa
Option 5: Lentil soup with 2 chicken sausage links cut up
Option 6: 2 chicken sausage links with peppers and onions on a whole wheat hoagie (use misto to saute the onions and peppers)
Option 7: 2 oz uncooked whole wheat pasta with 2 chicken meatball and tomato sauce and 1 TBSP Parmesan cheese.
Option 8: Lean Pork Chop topped with apple and onion slices and a sweet Potato and salad (use balsamic vinegar and 1/2 tbsp olive oil for dressing.)
Option 9: Lean Pork Chop with 1/2 cup apple sauce and 1 serving Ore-Ida French Fries and salad (use balsamic vinegar and 1/2 tbsp olive oil for dressing.)
Option 10: "Fish Taco" 1 Mission Carb Balance Tortilla, around 5 oz Talapia, 1 tbsp reduced fat sour cream, Salsa and 1/4 avocado. Serve with 1 cup low fat refried beans and 1/2 cup rice or 1 serving Special K Chips.

Snacks:
Option 1: 1 serving of fruit
Option 2: 20 special k chips with 1/4 avocado or 2 tbsp hummas
Option 3: Bar
Option 4: 10 Almonds with 3 Dark Chocolate Hershey Kisses
Option 5: 1 serving peanuts
Option 6: 1/2 medium apple with 1 light string cheese
Option 7: 1 TBSP almond butter and 1/2 fruit or 3 Wasa Crisps
Option 8: 1 cup PLAIN greek yogurt (add splenda for sweetness) with 1/2 cup blueberries
Option 9: 100 calorie popped corn or kettle corn
Option 10: 2 oz lox rolled up with 1 laughing cow cream cheese wedge and 1/2 large cucumber sliced thin
Option 11: Blueberry Oatmeal Muffin (*See URL for recipe on Recipe Page)
Option 12: Dark Chocolate Chip Muffin (*See URL for recipe on Recipe Page)


Dessert:
4 oz FroYo (Stay away from bad toppings!)
3/4 cup chocolate carb smart or no sugar added ice cream with 1/4 cup blueberries
3/4 cup no sugar added in small wafer cone
1 Sugar free jello mouse with 2 TBSP lite cool whip and berries
1 Sugar free jello with 1 TBSP lite cool whip
1 Kozy Shack or Jello Rice Pudding with 2 TBSP Cool Whip
1 "Baked Microwaved Apple Pie" (Slice apple and add 2 tbsp water and microwave for 2 minutes. Then top with 1/2 cup plain Greek yogurt, 1 splenda, dash of cinnamon a couple walnuts.)
Dark Chocolate Chip Muffin