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

• Fruit
• Vegetables
• Salad

 

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