The following is a list of my typical food intake for a typical day. In addition to the foods, I drink plenty of water throughout the day.
Breakfast (350 calories):
- 1/3 cup GoLean Crunch cereal
- 1/3 cup Quaker oatmeal
- 1-2 table spoons Bran Buds with Psylium fiber
- 1/2 cup 1% milk
- Heat above in microwave for 1:30
- 1/2 handful of nuts (walnuts or pecans)
- 1 sliced banana or 1/3 cup blueberries
- 2 cups of Folger's Classic Roast Half Caff coffee
- 4 oz Silk Chocolate Soymilk
Lunch (400 calories):
- 3 slices luncheon turkey deli slices
- 1/2 slice of deli colby-jack cheese
- 2 slices of Sara Lee Delightful Whole Wheat bread or 1 Mission Carb Balance Whole Wheat tortilla
- 1 apple
- 1 orange
- 1 handful pretzels
- Water
- 3 Hershey's dark chocolate kisses
4 - 5 pm snack (250 calories):
- 1/2 ZonePerfect or Balance bar or 1 apple
- 2 handfuls unsalted peanuts
Dinner (500-600 calories):
- Meat - about palm size or 1/3rd of 9" plate
- Vegetable - 1/3 of 9" plate
- Whole wheat pasta with Parmesan cheese - 1/3 of 9" plate
- 1/2 Mission Carb Balance Whole Wheat Tortilla
- 1 beer or 1 glass of wine
- 3-4 Hershey's dark chocolate kisses
- Water
Meats I usually eat
- Boneless, skinless breast - baked or grilled - creative seasoning (black pepper, a dash of Morton lite salt, garlic powder, onion powder and parsley tastes good).
- 4-6 oz butterfly pork chop - baked or grilled - creative seasoning
Vegetables I usually eat
I season these vegetables with black pepper and/or parmesan cheese
- Steamed broccoli
- Steamed broccoli & caulflower
- Steamed green beans
- Raw or sauteed red peppers
- Steamed brussel sprouts
- Season with pepper and/or parmesan cheese
Salads
- I prefer romaine lettuce, but just about any green leaf lettuce will do.
- Basalmic vinagrette dressing - light on the dressing