All are common foods you can get at your regular grocery. Adjust your total calories to your specific needs. Remember, women should never go below 1,200 calories/day and men should never go below 1,800. I’ve found, though, that people are happier when they come in around 1,500-1,650 calories/day (women) or 2,000-2,400 calories/day (men).
Feel free to substitute to take advantage of other wholesome foods in the same categories. Complex carbs found in healthy starches (ST) give you long-lasting energy. Protein builds muscle and bone. Fruits (F) give lots of quick energy while vegetables (V) have lots of fiber, and both have lots of vitamins & minerals! Add 2-3 healthy snacks between meals.
- One serving of Honey Nut Cheerios (ST), ½ cup of 2% milk (P), ½ cup of frozen blueberries (F)
- One whole grain waffle with a little butter and syrup (ST), one small low fat yogurt (P), and ½ a banana (F)
- One serving of oatmeal, ½ cup of 2% milk, ½ a banana.
- ½ Pastrami & Cheese on rye (P, ST), or ½ Turkey & Cheese on whole grain (P, ST), or ½ Peanut Butter & Jelly sandwich on wheat bread (P, ST) and a Fruit Cup (F)
- One serving of meatloaf (P), ½ baked sweet potato (ST), and fresh cut green beans (V)
- One fried chicken leg or wing and a thigh or rib (P), a serving of mashed potatoes and gravy (ST), and cole slaw (V)
- A 6” chicken sub (P) on whole grain bread (ST), loaded with veggies (V)
- Low fat Yogurt or Cottage Cheese (P) with fresh fruit (F)
- Fruit Cup (F) & Granola (ST)
- Apple slices (F) with Peanut Butter (P)
- Peanut Butter Crackers (P & ST)
- Protein Shake (P & Carbs)