Sample 3 to 6 Menu Items
- Breakfast—Make it rich in protein and fiber. Keep it light.
- Healthiest
- Scrambled eggs, toast and sausage/bacon
- Make toast whole wheat or sourdough!
- Healthy
- Breakfast Sandwich (egg, sausage, cheese on a bagel)
- 470 calories, 28g of fat, 185mg of cholesterol, 35g of carbs, 5g of sugar
- Splurge
- Chocolate Chip Pancakes (3)
- 560 calories, 21g of fat, 15mg of cholesterol, 83g of carbs, 33g of sugar
- Snack 1—Keep it lean with protein and fiber.
- Healthiest
- Apple
- Only 95 calories, rich in fiber & good carbs!
- Will provide you with energy that won’t make you crash.
- Healthy
- Chocolate Chip Granola Bar
- 120 calories , 4g of fat, 1g of fiber and 1g of protein
- Will keep you full without eating too much and will provide you with energy.
- Splurge
- Trail Mix
- About 1oz (3 tablespoons)
- 160 calories, 10g of fat, no cholesterol, 12g of carbs, 1g of fiber and 5g of protein
- Lunch—Make it rich in protein and fiber. Eat whole grains.
- Healthiest
- Chicken Caesar Salad
- 230 calories, 9g of fat, 121g of carbs, 8g of fiber and 26g of protein
- Healthy
- Deli Sandwich (Ham/Turkey, Lettuce and Cheese on Wheat Bread)
- 250 calories, 8g of fat, 28g of carbs, 2g of fiber and 18g of protein
- Splurge
- Broccoli Cheddar Flatbread Pizza
- 510 calories, 15g of fat, 85g of carbs, 8g of fiber and 15g of protein
- Snack 2—Make it high in protein.
- Healthiest
- 2 sticks of celery & 0.5 teaspoon of Peanut Butter
- 100 calories, 8g of fat, 3.5g of carbs, 1g of fiber and 4g of protein
- Healthy
- A bag of Baked Lays Chips
- 130 calories, 1.5g of fat, 26g of carbs, 2g of fiber and 2g of protein
- Splurge
- 1 Cookie
- 150-250 calories, 10-15g of fat, 15-20g of sugar, 25g of carbs and 2g of protein
- Dinner—Make it rich in vitamins. Avoid overeating.
- Healthiest
- Cheeseburger w/ Lettuce and Tomato
- 360 calories, 20g of fat, 55mg of cholesterol, 27g of carbs, 1g of fiber and 17g of protein
- Healthy
- Cheese Quesadilla
- 460 calories, 25g of fat, 55mg of cholesterol, 42g of carbs, 3g of fiber and 17g of protein
- Splurge
- Pepperoni Pizza
- 650 calories, 25g of fat, 55mg of cholesterol, 76g of carbs, 5g of fiber and 30g of protein
- Snack 3—Satisfy your sweet tooth.
- Healthiest
- Jamba Juice Strawberry Nirvana
- 150 calories, 0g of fat, 0mg of cholesterol, 31g of carbs, 3g of fiber and 5g of protein
- Healthy
- Cookie Dough Balance Bar
- 210 calories, 7g of fat, 0mg of cholesterol, 22g of carbs and 15g of protein
- Splurge
- Chocolate Pudding
- 250 calories, 8g of fat, 0mg of cholesterol, 43g of carbs, 1g of fiber and 2g of protein
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