Breakfast - Anything for breakfast is better than nothing at all!
Complex Carbs/Whole Grains
· Weight Control Oatmeal – 160 Calories
· Whole Grain Sandwich Thins – 100 Calories
· Whole Grain Waffle $
· Whole Grain Based Cereal
Protein
· Nut Butter – (2 tablespoons) From Farmers Market $
· Almonds (23), Walnuts (14 Halves), Pistachios (46), Pecans (20)
· Eggs – One per day or two/three bi/triweekly
· Low Fat/Fat Free Milk – Fat Free everyday or 1% bi/triweekly
· Low Fat/Fat Free Yogurt (Greek is Best) or Cottage Cheese - Fat Free everyday or 1% bi/triweekly
Good Fats
· Soy Milk – 1 Cup
· Avocado – ¼ Slice
· Nuts (Double Whammy)
· Low Fat/Fat Free Cream Cheese – 1 Tablespoon
Serving of Fruit or Veggies
· Piece of Fruit – Banana, Peach, Pear
· Veggies with Eggs or in Smoothie
· Dried Fruit – raisins on oatmeal
Snack # 1
· Trail Mix – Pistachios, Dried Fruit, Dark Chocolate
· Piece of Fruit or Small Smoothie or Green Drink
Kashi Granola Bar
Popcorn - Single Serving with Parmesan Cheese
** If you mix the correct foods together you shouldn’t need salt or butter!!
Lunch - Salads and Sandwiches!
Complex Carbs/Whole Grains
· Whole Grain Sandwich Thin
· Whole Grain Pasta – 1 Cup Cooked
· Whole Grain Pita
· Pita Chips
Protein
· Can of Tuna in Water
· Grilled or Rotisserie Chicken – 3 oz
· Turkey Slices – Low Sodium (2-3 Slices)
· Jennie-O Products
· Hummus
Good Fats
· 1 Tablespoon Oil/lemon juice/ Salt and Pepper – Salads (Whisk Together)
· Avocado – ¼ Slice
· Low Fat Cheese – 1 Slice or ½ Cup Shredded
· Hummus
Serving of Fruit or Veggies
· Piece of Fruit – Apple or Orange
· Romaine Lettuce– Sandwich, Wrap, Salad
· Tomato
· Cucumber
· Spinach
· Bell Peppers
· Carrot Sticks
· Salsa
Snack # 2
Low Fat String Cheese Yogurt
Fruits/Veggies
Nuts
Dinner - Use Herbs and Spices over Salt and Butter!
Protein
· Baked/Grilled or Rotisserie Chicken – 6 oz.
· Jennie-O Products
· Fish – Size of Checkbook
· Beans Tofu
Good Fats
· Olive Oil – 1 tablespoon
· Fish – Double Whammy
· Nuts on Salad or in Veggies
Veggies – Roast them with a little olive oil and real parmesan cheese.
· Salad
· Steamers - No Sauce
· Sweet Potato – Small or Split a Large on
Snack
· Cup of Caffeine Free Tea
· Cherries/Grapes
· Coffee Mug of Cereal
· Hot Chocolate
· Chocolate Milk
· Square of Dark Chocolate
Don’t Drink Your Calories
· Make Pitchers of Water w/ Lemon
Sparkling Water (La Croix) with splash of Juice or Tea
· Un-sweet Tea
** If you want things not on this list, you can have them but they are only eaten every once in a while. For example, if you want ice cream, go get ice cream (order a kids size) but don’t keep it in the house.
Complex Carbs/Whole Grains
· Weight Control Oatmeal – 160 Calories
· Whole Grain Sandwich Thins – 100 Calories
· Whole Grain Waffle $
· Whole Grain Based Cereal
Protein
· Nut Butter – (2 tablespoons) From Farmers Market $
· Almonds (23), Walnuts (14 Halves), Pistachios (46), Pecans (20)
· Eggs – One per day or two/three bi/triweekly
· Low Fat/Fat Free Milk – Fat Free everyday or 1% bi/triweekly
· Low Fat/Fat Free Yogurt (Greek is Best) or Cottage Cheese - Fat Free everyday or 1% bi/triweekly
Good Fats
· Soy Milk – 1 Cup
· Avocado – ¼ Slice
· Nuts (Double Whammy)
· Low Fat/Fat Free Cream Cheese – 1 Tablespoon
Serving of Fruit or Veggies
· Piece of Fruit – Banana, Peach, Pear
· Veggies with Eggs or in Smoothie
· Dried Fruit – raisins on oatmeal
Snack # 1
· Trail Mix – Pistachios, Dried Fruit, Dark Chocolate
· Piece of Fruit or Small Smoothie or Green Drink
Kashi Granola Bar
Popcorn - Single Serving with Parmesan Cheese
** If you mix the correct foods together you shouldn’t need salt or butter!!
Lunch - Salads and Sandwiches!
Complex Carbs/Whole Grains
· Whole Grain Sandwich Thin
· Whole Grain Pasta – 1 Cup Cooked
· Whole Grain Pita
· Pita Chips
Protein
· Can of Tuna in Water
· Grilled or Rotisserie Chicken – 3 oz
· Turkey Slices – Low Sodium (2-3 Slices)
· Jennie-O Products
· Hummus
Good Fats
· 1 Tablespoon Oil/lemon juice/ Salt and Pepper – Salads (Whisk Together)
· Avocado – ¼ Slice
· Low Fat Cheese – 1 Slice or ½ Cup Shredded
· Hummus
Serving of Fruit or Veggies
· Piece of Fruit – Apple or Orange
· Romaine Lettuce– Sandwich, Wrap, Salad
· Tomato
· Cucumber
· Spinach
· Bell Peppers
· Carrot Sticks
· Salsa
Snack # 2
Low Fat String Cheese Yogurt
Fruits/Veggies
Nuts
Dinner - Use Herbs and Spices over Salt and Butter!
Protein
· Baked/Grilled or Rotisserie Chicken – 6 oz.
· Jennie-O Products
· Fish – Size of Checkbook
· Beans Tofu
Good Fats
· Olive Oil – 1 tablespoon
· Fish – Double Whammy
· Nuts on Salad or in Veggies
Veggies – Roast them with a little olive oil and real parmesan cheese.
· Salad
· Steamers - No Sauce
· Sweet Potato – Small or Split a Large on
Snack
· Cup of Caffeine Free Tea
· Cherries/Grapes
· Coffee Mug of Cereal
· Hot Chocolate
· Chocolate Milk
· Square of Dark Chocolate
Don’t Drink Your Calories
· Make Pitchers of Water w/ Lemon
Sparkling Water (La Croix) with splash of Juice or Tea
· Un-sweet Tea
** If you want things not on this list, you can have them but they are only eaten every once in a while. For example, if you want ice cream, go get ice cream (order a kids size) but don’t keep it in the house.