Healthy breakfast examples:
Yogurt/greek yogurt
Oatmeal
Bran cereal
Fruits (Bananas, apples, oranges, strawberries, raspberries, blueberries, blackberries, cherries, watermelon, cantaloupe, honeydew, grapes, grapefruit, plums, peaches, mango, papaya, pineapples, pears, kiwis)
Egg whites
Whole wheat/whole grain toast
Peanut butter
Almond butter
Nuts, seeds, oats
Limited fruit juice
Low fat protein shake
Low fat smoothie
Healthy late morning snack examples:
Choose something from the breakfast list above
Hand full of your choice of nuts
Protein bars
Granola bars
Dried fruit
Whole grain crackers
Low fat cheese
Fresh veggies (broccoli, cucumbers, tomatoes, celery, carrots)
Cottage cheese
Pretzels with no salt
Healthy lunch examples:
Choose something from the lists above
Choose lean meats (Grilled chicken breast, turkey breast, )
Salad
Soup
Whole grain rice or wild rice
Sandwiches
Fresh veggies
Healthy afternoon snack examples:
Choose something from the breakfast or late morning snack list above
Peanut butter
Hand full of your choice of nuts
Protein bars
Dried fruit
Fresh fruit
Yogurt
Whole grain crackers
Low fat cheese
Fresh veggies (broccoli, cucumbers, tomatoes, celery, carrots)
Cottage cheese
Pretzels with no salt
Healthy dinner examples: (Portion control is extremely important for dinner; meat portions should be about the size of the palm of your hand)
Choose something from the lists above
Salmon
Tilapia
Mahi mahi fish
Other grilled fish
Chicken breast
Roasted chicken
Ground turkey
Turkey burger
Vegetable pizza
Stir fry
Baked, grilled, or pan-seared vegetables
Choose lean meats
A lean piece of steak or beef has almost the same amount of saturated fat that a piece of skinless chicken breast of the same size has. Like eggs, steak is loaded with protein that can help keep you feeling full longer. To get plenty of protein with the least amount of fat choose sirloin or tenderloin.
GROCERY LIST
Start by cleaning out your pantry, cabinets, and refrigerator with junk food items, processed foods, and foods with preservatives.
Here are some examples of all the food you will be throwing away or not buying for a while, especially if they are not sugar free or low fat: (Chips, cookies, pastries, pies, doughnuts, cakes, muffins, popcorn with lots of butter, puddings, jello, jam, honey, syrups, ice cream, coconut cream, condensed milk, yogurt with more than 10g of sugar, chocolate, candy, soda, energy drinks, milkshakes, nuts roasted in oils, fried foods, butter, lard, crackers with lots of salt and fat like crisps, marmalade, mayonnaise, whole milk, cereal with more than 20g of sugar).
Okay, now that I’ve ruined your life, below are some better options for you.
Get some measuring cups from the grocery store if you don’t have any. You do not need any scales. Just remember that your stomach is about the size of your fist. So, each of your meal portions should be able to fit in the palm of your hand. Don’t worry if you think you have stretched your stomach by eating large portions for such a long time. You may feel hungry as you begin to eat smaller portions but after a while your stomach will get used to it and your body will not notice the smaller portions, especially if you stick to eating 5 small meals.
Stock your kitchen with healthy, convenient foods.
Pick up these items:
- Measuring cups
- Yogurt/greek yogurt
- Low fat milk
- Almond milk
- Soy milk
- Fruits (Bananas, apples, oranges, strawberries, raspberries, blueberries, blackberries, cherries, watermelon, cantaloupe, honeydew, grapes, grapefruit, plums, peaches, mango, papaya, pineapples, pears, kiwis)
- Dried fruit
- Limes & Lemons
- Raisins
- Herbal Teas (Allspice, Anise, Burdock, Chamomile, Elderberry, Fennel, Ginger)
- Egg whites
- “Real Egg” mix
- Eggs
- Whole wheat/whole grain bread
- Whole grain bagels
- Whole grain low fat English muffins
- Whole grain tortillas
- Whole grain crackers
- Whole grain pasta
- Brown rice
- Wild rice
- Quinoa
- Almond butter
- Nuts (walnuts, almonds, peanuts, cashews, ect)
- Seeds
- Oats
- Oatmeal
- Bran cereal
- No added sugar fruit juice
- Mini dark chocolate chips
- Peanut butter
- Protein bars
- Granola bars
- Oatmeal
- Pretzels with no salt
- Low fat cheese slices (Swiss, American)
- Low fat shredded cheese (mozzarella, cheddar, ect)
- Fresh veggies (broccoli, cucumbers, tomatoes, celery, carrots, cucumbers, avocados, greens, okra, olives, onions, romaine lettuce, baby spinach leaves, kale, tomatoes, squash, bell peppers, asparagus, mushrooms, zucchini, ect)
- Frozen vegetables
- Low fat salad dressing
- Salsa
- Low fat cottage cheese
- Low calorie sweetener
- Canadian bacon low sodium
- Chicken breast (frozen, fresh, and pre-cooked)
- Lean beef
- Turkey bacon
- Salmon
- Tilapia
- Trout
- Ham with no added salt
- Flour
- Canola oil
- Olive oil
- Coconut Oil
- Grapeseed Oil
- Avocado Oil
- Cooking spray
- Honey
- Fat free non-stick butter spray
- Brown sugar
- Spices and Seasonings (Mild Flavors-Basil, Bay leaf, Cloves, Dill, Oregano, Parsley/ Pungent and Spicy Flavors- Achiote, Cayenne, Cilantro, Onion Powder, Habanero, Sage, Powdered Granulated Seaweed, 100% Pure Agave Syrup – (from cactus)
- Salt and pepper
- Garlic
- Vinegar (apple cider)
- Mustard
Remember that having ready to eat snacks will set you up for success. Because we are so busy we are tempted to just go to the drive through or order some take out. But keep in mind most fast food is high in preservatives and/ or fried.
