***These healthy proteins, carbs, and fats are a great source of nutrients, in the proper amount, to fuel your metabolism yet, control hunger and cravings throughout your day.***
Monday:
Breakfast: 2 egg whites, wheat toast with 1 tsp of Real Fruit jelly, 2 slices of turkey bacon
Snack: banana with 1 tsp of peanut butter
Lunch: 1 grilled/baked chicken breast with 1/2 cup of brown rice and steamed broccoli, carrots, and peas
Snack: 1/2 cup fat free cottage cheese with Quaker cheddar chips (or any low fat cracker)
Dinner: turkey and spinach wrap on wheat tortilla and baked sweet potato on side
Tuesday:
Breakfast: sugar free whole wheat oatmeal and a banana
Snack: mixture of almonds, peanuts and cashews
Lunch: toasted tuna, spinach or kale and pickle sandwich on wheat bread with a side of fat free pretzels
Snack:1/2 cup of fat free Greek yogurt with blueberries and strawberries
Dinner: grilled chicken spinach salad with 2 tsp of fat free dressing
Wednesday:
Breakfast: 2 eggs (1 egg white) on one slice of toasted wheat bread with fat free ham and sliced avocados
Snack: apple with 1 tsp of peanut butter
Lunch: grilled salmon or tilapia with brown rice and steamed vegetables
Snack: half of a protein bar or meal bar
Dinner: 1/2 cup of whole wheat pasta, canned chicken and grilled/steamed zucchini mixed with fat free Alfredo sauce
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