Foods To Eat

BREAKFAST

Plain non-fat yogurt 1 cup

fresh berries

1 tbsp ground flaxseed

1/2 english muffin with earth balance or other healthy substitute

Egg whites

Sliced tomatoes or salsa

1/2 english muffin

Egg White on toasted english muffin with sliced tomatoes or lettuce or alittle avocado or jelly or?

Smoothie:

1 cup almond drink

1/2 cup plain non-fat yogurt

1/2 frozen sliced banana

1tsp vanilla flavoring or 1tsp cocoa
1tbsp ground flax seed

mix in a blender

LUNCH 

Salmon or chicken salad on thin bread with lots of lettuce

fruit or salad
*mixed wild salmon or lean chicken with minced onions, celery,pickles, apples any combo you like, add a little garlic powder and black pepper, mix in just enough mayo to combine. 

Garden burger (No morningsstar products no GMO foods!)

1/2 cup lowfat cottage cheese

sliced tomatoes or salad

Mixed green salad with canned wild salmon or canned white chicken (1/2 can) on top with lowfat dressing

Balance Bar

If you have to buy fast food a couple options are:

jack in box- grilled ckn salad, comes with lowfat balsamic dressing  

OR

 6" veggie or turkey sandwich from subway

DINNER

Sauteed spinach and onions/mushrooms/garlic

Egg whites omelette (no cheese) veggies only

1/2 cup brown rice or 1/2 english muffin

large mixed green salad with salmon or ckn

grilled wild salmon (size of deck of cards)

1/2 baked potato

salad and or veggies

1 cup Kung Pao Chicken (add lots of veggies while cooking, broccoli, zucchini,mushrooms,onions)

1/2 cup brown rice

Free Soup

1 slice whole wheat bread to english muffin or small piece TJS corn bread

SNACKS

1/2 balance bar

1 cup Almond drink and any one of the following:

8 large pretzels

100 calorie snack pkg

1/2 cup rice crackers

1 english muffin with jelly