I eat about 1600 calories a day, which a good target if you're also active and/or larger. Here is what I eat in detail most days. If I also have a good workout, then I'll allow myself some extra fruit or a small sweet snack (flourless peanut butter cookies, dark chocolate). I cook everything with either a little bit of olive oil or some cooking spray. You can easily tweak this to lower the calories too, because it is a whole lot of food. Somedays I don't even make it through all of it. The most important thing to me is making sure I eat my whole veggies, whole fruit, and dairy. I do not drink anything sugary, including fruit juice. And I weigh and measure everything.
Breakfast:
- 1 large egg + 1/4 cup egg whites
- 3 slices of turkey bacon
- 1 english muffin or 2 slices of light bread with a tiny bit of margarine
Lunch
- 3 oz or turkey or chicken
- 2 cups romaine
- 1 cup cucumber
- 2 T light dressing
- 1 cup fruit
Dinner
- 6 oz of turkey or chicken
- 1 cup steamed veggies
- 1 cup milk
- 1-2 slices of light bread with a little margarine.
Snacks
- 1 cup milk
- 1 cup fruit
- 2oz string cheese
- 1 oz almonds
Last night we had chicken, mushrooms and spinach cooked in teriyaki sauce and chicken broth served over brown rice and quinoa. Tonight we're having hamburgers and okra "fries"
