What I Eat

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):

  • 3-4 Sunbutter crackers (a family member was diagnosed with a nut allergy last year so I switched to Sunflower Butter – It’s good)
  • Or small bowl of Mini Wheats

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 

Total calories: 1,500 – 1,700

Target calories: 1,500 – 1,700

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