Sample Meal 1 :
You may have a cup of cereal, a cup of skimmed meal and one small banana for your breakfast.
Morning snack :
For a morning break, you can enjoy a cup of skimmed milk blended with cup of frozen strawberries.
First constituents for lunch will be sandwich and fresh fruits. You may have 2 slice of wheat bread, 3 ounces of lean meat with a thin spread of mustard, a piece of fat free mozzarella cheese and one plum.
Afternoon break :
For an afternoon snack, you can enjoy any delicacy of your choosing but make sure that the calorie count is around a hundred calories. Cottage cheese will be an excellent option for a mid afternoon snack.
The total calorie count for your dinner should come around 510 calories. A perfect dinner would be a cup of beans of your choosing, 2 tiny tortilla shells, a cup of lettuce ( shredded ), 2 slices of mozzarella cheese, one portion of sour cream and some rice.
You can have a cup of strawberries for a before-bed snack.
Sample Meal 2 :
For breakfast, you can have 12 oz. of coffee without caffeine, bangel-plain, 2 large spoons of peanut butter, and one big spoon of cream.
Mid Morning break :
A medium sized apple with peel can be consumed as a mid morning break.
3 oz of chicken breakfast, twelve oz. of a libation of your preference ( without caffeine ), quarter a cup of croutons plain, one big of garden salad lacking in tomatoes and onions, and 4 tablespoons of thousand island reduced calorie Kraft.
Evening snack :
Another mediums sized apple will do or you can choose any break of your choosing that falls in the 100 calorie count.
Dinner comprises about 410 calories of the whole 1300 calories. You may have three oz of chicken breast or white meat, a cup of cooked pasta and corn, one tiny garden salad without tomatoes or onions and two large spoons of thousand island reduced calorie Kraft.