Breakfast: cereal, fruit, and/or an egg , Canadian bacon for some protein.
Lunch: salad with yogurt non fat dressing, at least a cup of lettuce or more with sweet peppers, tomato, 1 ounce of cheese, some chicken strips for protein
Snacks if necessary: few pieces of walnuts, 10 pieces, or pieces of fruit, grapes, 1/2 cup 1 % cottage cheese, glass of low fat milk.
Dinner: 3-4 ounces of chicken ,turkey or 1/2 a lean hamburger, with 2-3 veggies. Sweet potato, beet slices 1/2 cup, broccoli, spinach, beans, small salad.
Just be sure to have protein with each meal as it will keep you satisfied longer.
Bedtime snack: 1 slice of bread with a tablespoon of peanut butter, or cup of yogurt or cottage cheese.
| current weight: 176.4