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I will post out what I generally eat and you can pick and choose from some of the things if it interests you.
All of my meals are the same except for my suppers that I alternate between 3 different meals...this doesn't work for everybody if you are looking for more of a variety, but it works for me.
Breakfast: 2 omega-3 eggs, 1 piece whole grain toast, 1/2 banana, 1 cup skim milk
Snack: 1 turkey bite (like a pepperette), 13 wheat thins
Lunch: 1/2 can light tuna on 1 piece whole grain bread w/mustard, 1 apple
Snack: 1 turkey bite, 13 wheat thins
Supper:
Meal 1) 1 chicken breast, 1 1/2 cups green beans
Meal 2) 1 chicken breast, veggie stirfry (mushrooms, red&green peppers, green beans, broccolli and olive oil)
Meal 3) 1 chicken breast, 1/2 cup whole grain rice, 1/2 cup peas, 1/3 cup hot peppers
Late night snack: 1/2 can light tuna, 1/2 cup frozen yogurt
I eat around 1500 cals a day...35% of my cals coming from protein, 50% from carbs and 15% from fats.
The greener the vegetable, the better it is for you and the higher the protein (asparagus, green beans, broccolli, romaine lettuce)
Try not to drink pop or juices, they contain TONS of sugar.
Avoid processed foods.
Stick to healthy whole grains...breads, bagels, cereals, rice, pasta etc...
For protein you can try turkey, chicken, fish, tuna, cottage cheese, yogurt, skim milk, omega-3 eggs, or they sell whey protein powders to make shakes as well
For healthy fats, add olive oil or flaxseed oil to your meals...don't heat up flaxseed oil though (eg in a stirfry)...it's not meant to be heated...omega-3 eggs contain healthier fats than regular ones
Eat fruits in moderation, they contain a lot of sugar. The sugar is natural, but if it's not digested properly it will be stored as fat.
Make sure you get plenty of water...I read somewhere that at least 64oz of water a day is recommended.
Hope this helps. Keep in mind I don't know everything about losing weight, I just posted the things that have helped me along the way. I stick to the outside aisles in the grocery store since all the middle ones have the junk and processed foods.
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