So what to eat to achieve your goals…

weight loss?

20 percent protein
25 percent fat
55 percent carbs
Total daily cals: 1,400 (to drop 1 to 1.5 pounds per week)
Breakfast

  • 1/2 whole wheat English muffin (toasted) with 1 cup spinach leaves (steamed), 1 poached egg, 1 slice of tomato, 1 slice of avocado, and salt/pepper/a pinch of red pepper flakes
  • 1 pear

Mid-Morning Snack

  • 1 apple
  • 1 Tbsp caramel sauce

Lunch
3 cups spinach leaves with 3 oz salmon (like the pouch kind or leftover from dinner the night before), 1/2 cup trimmed green beans, 2 Tbsp sweet onions (sliced paper thin), 1 hard-boiled egg (sliced), and 2 Tbsp low-fat honey dijon vinaigrette

Mid-Afternoon Snack

  • 1 piece string cheese
  • 1/2 cup mango chunks (thawed from frozen or fresh)

Dinner

  • 4 oz shredded chicken with 2 Tbsp low-fat Caesar dressing, 1 cup butterleaf lettuce (torn), and 1/2 cup cherry tomatoes (sliced) in 1  whole-wheat tortilla
  • 1 cup tomato soup

Dessert
1/2 cup frozen yogurt

Total Calories: 1,399 (23 percent fat, 56 percent carbohydrates, 22 percent protein)
Total Fat: 36.9 grams
Total Carbohydrates: 199.4 grams
Total Fiber: 27.4 grams
Total Protein: 80.7 grams

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3 comments

  1. this is a good idea…you’ve inspired me !!! i always end up binging on watevr i hav and eat everything. im gona plan out my meals and make a post about it. i love your blog btw!! its so fresh and simple

    Like

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