Examples of What to Eat
"The Greatest Wealth is Health" ~Virgil
2,200-3,000 Calories per day
Breakfast (500-1,000 calories
(Choose 3 things each morning) (also start each day with a big glass of water to stay hydrated)
- Cold or Hot cereal
- Fruit
- Yogurt
- Bagels or whole wheat bread
- Eggs
- Meat (Turkey bacon is better for you)
Lunch (800-1,000 Calories)
- Cold cut sandwhich or tuna (mustard is better than mayo)
- Fruit
- Pasta (cold or hot)
- Baked chips
- Baked potato or sweet potato
Dinner (1,000-1,500 Calories)
Choose 1
- Lean chicken
- Pork chop
- Steak
- Fish
- Ground turkey
- Tofu
- Beans
Choose 1
- Whole grain rice
- Pasta
- Potato
- Sweet potato
Choose 1-2
Dessert (100-300 Calories)
- Fruit
- Yogurt
- Granola
- Gummy candy
Snacks (300-800 Calories)
- Energy bar
- Granola
- Fruit
- Yogert
- Cookies
- Nuts
- Cereal
- PBJ
- Pretzels
- Baked chips
- Beef jerky
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