Breakfast Choices:

          One Minute Oatmeal (1/2 – 1 cup amount depends on current weight/goals)

          Banana, blueberries or strawberries to sweeten, also can add Splenda or Equal

          1 scoop of strawberry or vanilla protein powder or handful of nuts

or      Protein shake with fruit

or      Bran cereal (Raisin Bran, Bran Flakes) with low fat milk and a piece of fruit

or      100% whole wheat toast with peanut butter and a piece of fruit

Mid-Morning Snack Choices (200-400 calories depending on current weight):

Apple, orange, grapefruit or banana with a serving of low fat dairy (low fat cottage cheese, low sugar yogurt or low fat milk)

or        Met-Rx shake with teaspoon or tablespoon of flax oil

Notes: Low Fat Dairy is a great source of protein (especially for women), Mid-morning snacks are not always necessary but be leery of overeating at lunch if you skip snack.

Lunch Choices:

          Salad with chicken or tuna and 1-2 slices of 100% whole wheat bread (skip the   

          croutons and cheese to lower calories and always use a low calorie dressing)

or       Tuna, chicken or turkey on 100% whole wheat bread, Apple

or       Met-Rx shake with teaspoon or tablespoon of flax oil

 Mid-Afternoon Snack Choices (200-400 calories depending on current weight):

          Serving of nuts (almonds, walnuts, pecan, peanuts or sunflower seeds (unsalted)

 or      2 pieces of fruit (banana, apple, orange, grapefruit…etc)

Dinner:

          Side Salad with low calorie dressing

          Grilled chicken breast, grilled fish or lean small serving of red meat

          Baked potato or serving of rice

          Fresh or frozen vegetables

Evening Snack choices (200-400 calories depending on current weight):

          Sugar Free pudding made with 1% or skim milk and Cool Whip

          Sugar Free jello and Cool Whip

          Microwave Popcorn (low fat – no added butter)

          Tablespoon of peanut butter

          Apple or orange

          Nuts (250 calorie serving size)

          Sugar Free ice cream