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| These are a few of the things I eat on a regular basis throughout my weightloss: |
| Sample Breakfasts: 1. 2 large eggs cooked any way using fat free cooking spray 2 slices wheat bread ( I prefer light wheat when available) Light margerine sparingly if at all ( I use Country Crock with yogurt) 2. 1 whole Egg 3 egg whites scrambled made into and omlette using any veggies you want. 1 slice 2% or fat free cheese. 2 slices light wheat toast with light margerine. 3. 1 medium apple peeled and cubed 1 cup water 1/2 cup oats 1 tsp apple pie spice splenda or sugar twin brown sugar replacement to taste I used about 3 tsp. Mix first 4 ingredients and microwave for 2 minutes. YUM! 4. 1 container light yogurt any flavor. 1 piece fruit of your choosing 5. 1 cup Kashi Good Friends cinnamon raison crunch 1/2 cup 1%milk 1 peice fruit 6. 3 slices light wheat bread 2 eggs beat 1 tbs milk dash of cinnamon 1/4-1/2 cup sugar free syrup 1 tbs light margerine mix eggs, milk, and cinnamon. Moisten bread in egg mixture and cook in skillet sprayed with fat free cooking spray. Top with sugar free syrup. |
| Sample Lunch menus: 1. 1 can light chunk tuna 1 tbs light mayonaise 1 small whole wheat pita 1 cup baby carrots 2 tbs dip 2. 3 oz fried haddock on a bun 1 cup tomato macaroni soup or chicken noodle 3. Chef Salad with 1oz turkey breast, 1 oz ham 1 oz cheese as much veggies as you want. 2 tbs fat free dressing 1 roll or slice of bread 4. 6 inch subway sub no, cheese and no chips. 5. 1 can Campbell's or progresso chicken noddle soup or vegetable beef 10 saltine crackers or 2 slices light bread with light margerine. 6. Egg salad sandwich: 2 large eggs hard boiled 1 tbs light mayo 1 tsp mustard (optional) 5 ritz crackers or 2 slices light wheat bread 1 small onion (optional) chop eggs and onion and mix mayo and mustard in. Serve on your choice crackers or bread. 7. Turkey sandwich: 3 oz sliced turkey breast 2 slices wheat bread light preferably mustard or light mayo (mustard has less calories...) 1/2 cup cottage cheese of any kind you choose 8. Grilled chicken salad All the fresh veggies you want 3 oz grilled chicken cubed 1 oz cheese 1 roll or slice of bread |