§ 4 egg white omelet w/ ¼ c diced tomatoes, 1 oz reduced fat cheese, and sautéed spinach; 1 slice whole wheat bread w/ reduced-sugar jam
§ 1 c low-fat cottage cheese; ½ c grapes or strawberries; ½ c Fiber One bran
§ 1 whole wheat English muffin; ½ c scrambled eggs beaters; ½ grapefruit
§ 1 c whole grain cereal w/ skim milk and ½ banana
§ 1 whole grain English muffin w/ 1tbp natural low-fat peanut butter; 6 oz yogurt; 1 small piece of fruit
§ 6-inch Subway sub on whole wheat – lots of veggies and lean meat of choice
§ Meal replacement bar- High protein, low sugar
§ Wendy’s large chili
§ 4 oz sliced turkey; 1 whole wheat pita; add ½ c alfalfa spouts or spinach leaves, tomato slice, and lite mayo
§ 3 oz lean ham on 2 slice of whole grain bread; add 1 slice of fat-free swiss cheese; 2 leaves of romaine lettuce; 1 slice of tomato and mustard
§ 1 c baked whole grain pasta w/fat-free marinara; 3 oz chicken; and a side salad
§ Grilled cheese- 2 slices whole wheat bread; 1 slice low fat cheese; and 1 c veggie soup
§ 4 oz baked salmon; ½ c steamed broccoli with lemon; 1 small sweet potato
§ 1 whole wheat tortilla; 3 oz grilled chicken; ½ c black beans; ¼ c diced tomatoes; 1 oz mozzarella cheese; guacamole and salsa
§ 1 c low fat cottage cheese; 1 c fruit
§ Grilled chicken stir fry-3 oz grilled chicken, 1 c stir-fry veggie mix cooked in 2 tsp olive oil; and 1 tbsp light soy sauce; ½ c brown rice
§ Salad- 1 c spinach, ½ c diced tomato, cucumber and carrots; 4 oz chicken and 2 tbsp balsamic vinaigrette- 6 whole wheat crackers
§ 3 oz filet; 1 c green beans or asparagus; 1 small sweet potato
§ ½ old fashion oats; 1 scoop vanilla protein and small handful of raisins
§ ½ c old fashion oats; 1 scoop chocolate protein and 1 tbsp natural peanut butter
§ Whole wheat tortilla chip (bake tortilla and cut into pieces) topped with 3 oz seasoned ground beef, salsa, tomato, fat-free sour cream and cheese
§ ½ c scrambled egg beaters with peppers and onions stuffed in a whole wheat tortilla and a small piece of fruit
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