Nutrition Meals

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

  • 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
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