Breakfast:
Option 1
2 eggs (scrambled or boiled)
1 slice of toast
1 cup of hot tea or coffee. For Creamer, you can add a spoonful of "Cremora" to have greater consistency (10 calories per tablespoon).
1 small apple.
Option 2
1 service of your favorite cereal box with 1 / 2 cup nonfat milk
1 / 2 banana, 1 peach, some strawberries, blackberries or raspberries.
1 Cup of hot tea or coffee. For Creamer, use the ‘Creamora’ type creamer (10 calories per spoon)
Snack 1:
Protein Bar
1/2 a protein bar that contains about 200 calories per bar.
Eat only HALF. We’ll enjoy the rest tomorrow.
Lunch:
Option 1
Pita Pocket
1 pocket bread filled with diced lettuce, tomato,
1/2
small can of drained, light chunk, spring water tuna.
Option 2
1 cup of your favorite soup
50 grams of brown rice
10 saltine crackers
1 cup of steamed veggies – salt and pepper for taste.
Snack 2:
1/2 Grapefruit sprinkled with no calorie sugar
Dinner:
Option 1
1 chicken breast or any fish you like, that has been roasted in your oven. Add a bit of lemon and rosemary, if desired.
1 piece of fresh bread, warmed if desired.
2 cups of steamed veggies – salt and pepper to taste.
Snack 3:
1 small apple
2 liters of water daily mandatory.
