A Balanced Eating Plan!
People are always trying to lose weight by jumping into a new diet, whether it's the low carb diet, cutting calories, or a fat-free-sugar-free craze. So what is the best diet one can be on? A balanced diet is the answer! Your day should be filled with meals and snacks that contain a healthy balance of carbohydrates, healthy fats and protein. Properly fueling your body is SO important!
Kathleen:
Format for Eating: Eat breakfast within an hour of waking and eat every 3 to 3 ½ hours after that
BreakfastSnackLunchSnackDinnerSnack
Breakfast Options – Eat within an hour of waking
1/2 cup of oatmeal made with water (Quaker raw oats) 150
½ cup of berries 50
1 tbsp ground flax seeds 80
1 whole egg + 1 egg white 85
Calories = 365
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1 piece whole wheat toast 120
1 tbsp peanut butter (not heaping spoonful, exact tablespoon) 100
3/4 cup of strawberries 50
3 egg whites 45
Calories= 315
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Snack Options
¾ Cup Cottage Cheese (Nonfat) 120
½ cup of berries or 1 small peach 50
½ tbsp almond butter or 8 almonds 56
Calories= 226
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1 cup Nonfat/NO SUGAR Greek Yogurt 120
½ tbsp Peanut Butter 50
½ banana 50
Calories=220
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Medium Apple 75
20 almonds 140
Calories= 215
Lunch/Dinner (Can have any of the below for these meals)
Spaghetti
¾ cup whole wheat noodles or rice noodles (cooked) 130
½ cup spaghetti sauce 40
3 oz leanest ground beef or 4oz lean ground turkey or 4oz chicken 120
1 cup green beans (no butter) 44
1 tsp Olive Oil 40
Calories=375
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Turkey Wrap
Whole Wheat or rice Tortilla- 120 calorie wrap or less
4oz turkey breast lunchmeat (low sodium if can) 120
2 teaspoons mustard 10
1/2 cup spinach 20
Tomato 15
1/6 of an avocado 40
¼ cup of berries 20
Calories= 350
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Grilled Chicken Meal
3oz Grilled Chicken Breast 120
½ teaspoon olive oil 50
1 5oz sweet potato 150
½ cup NON starchy veggies 25
Calories=350
General Information: ***Starchy veggies are: corn, beans, potatoes and peas
***Add any spices that you would like to any meal
***Try not to overdose on the sodium
***If you have to have butter for your veggies, use a few sprays of no calorie spray butter
***If you find recipes you want to try, send them to me and I will alter them!
