Snack: Yogurt, hand full of nuts

Lunch: Tuna salad, egg salad or chicken salad with or without whole grain bread with lettuce & tomato, water, juice, fruit
Pasta, salad, fruit. Yogurt with almonds or sunflower seeds.
Hamburger or turkey burger with lettuce, tomato, ketchup, etc. Turkey breast with Russian dressing, salad. Chicken breast (Skinless); sardines in olive oil. Water

Snack: Peanut butter on whole wheat crackers, fruit salad

Dinner: Skinless Chicken, Lean Beef, Turkey breast; pasta, Honey mustard & lemon Salmon filet with salad & Balsamic vinegrette, vegetable & fruit; Tuna steak with Wasabi sauce; Chicken soup or homemade soups (canned soups very high in sodium); Tilapia; Mackerel; Sardines; Italian food, Steamed Chinese food; tofu;
Burritos with soy cheese & black beans, rice; water

Vegetables: Broccoli, Spinach; Brussel Sprouts; Asparagus; Bok Choy; Green Beans; Baked Sweet Potato; Baked Potato; Brown Rice

Water: Take your weight, divide in 1/2 & that’s how many ounces of water to drink everyday.

Bon Appetit
References :

For lunch, salad with veggies and chicken. Maybe a piece of bread on the side.

For dinner, steamed veggies, rice, and baked lemon pepper chicken or baked fish.

TIPS:

Cut out meats that are high in fat, and replace them with turkey, chicken, and fish.

You can get turkey burgers, sausages, bacon, so you don’t even need to feel like you’re missing out on good foods, and they’re WAY healthier!

Bake your meat instead of sauteeing or frying.
Steam your veggies instead of sauteeing.

Completely cut out sodas, and lower your intake of juice.
Only drink 100% fruit juice, with no added sugar.
Drink lots more water!!

Stock up on celery and peanut butter, and fresh and dried fruits. When you want a snack, eat these instead of something bad.

If you must have chips, have tortilla chips and salsa. It’s WAY better than potato chips and dip.
References :

B: 1 cup of cereal, 2 scrambled eggs
L: Broccoli, turkey n’ cheese wrap
Snack: apple, cashews
D:Shrimp scampi & broccoli

Making the Cut by Jillian Michaels (the trainer from The Biggest Loser tv show) is a really good book, has 30 days or workouts and meal plans
References :

2) bran-muffin, orange juice, whole grain toast, strawberries
3) eggs, turkey bacon, oj, milk
lunch
1) BLT, water, celery sticks with ranch
2) chhese veggies of your choice wrapped up in a tortilla as a wrap, iced tea, and watermelon.

dinner
1) whoel grain pasta, iced tea, cantelope, and some pineapple and strawnerries w/ fruit dip for dessert
2) keesh, milk, and tukey bacon. a breakfeast for dinner!

and for the midnight hungrues a special K Bar is always good.

drink plenty of water. always replace what you drink with water later. good rule.
References :
good 4 u!!!! best of luck!

Lunch: Low fat and low sodium soup, one serving, and a sandwhich (wheat bread and smoked turkey breast with lowfat cheese and lowfat mayo, or as much mustard as you desire); grilled lowfat cheese (grilled in margarine); salad with lowfat dressing, one serving of dressing.

Dinner: Anything baked, as far as meat goes, and very little beef, as it has a higher fat content; LOTS of fresh or frozen veggies, skimp on the butter; wheat breads at a minimum; use sea salt instead of regular salt, has less sodium and less of an impact on your cholesterol.

Desserts: Lowfat icecream; jello; etc. Always in moderation.

Drink lots of water, limit sugary drinks to one a day. Tea is good.
References :
The key to a good diet rests more on the amount than the food. You can basically have anything as long as you stick with the single serving amount, and moderation. This is a ‘realistic’ guideline for people who do not eat like birds.

TV dinners are high in sodium, which is not good for your cholesterol, and it makes you retain water, therefore gain weight or keep weight on. Bacon has a lot of fat in it, so, if you can stand the taste, opt for turkey bacon if you must.

breakfast- a serving of mixed fruit and some toast.

lunch- grilled chicken breast. or any healthly meat.

dinner- a salad or soup. maybe some light pasta.

desert- a fruit smoothie!
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