SAMPLE MEALS 

Make sure to change up your meals so you don’t get bored. For inspiration, check out the phone application Mealime (see below)

 

Breakfast (Approximately 300-400 calories):

• Scrambled eggs with spinach (½-⅓ cup) and sliced cherry tomatoes (¼ cup) 

  • Whole-grain toast

  • 1 medium-sized piece of fruit (e.g., an apple or a banana)

  • Black coffee (can add milk or plant based milk) or green tea (without added sugar) 

• Fruit smoothie 

  • 1 cup milk, ½ cup greek yogurt or one cobani container of greek yogurt, 1 cup frozen fruit of choice

• Protein shake 

  • 1 cup milk, 1 scoop protein powder, 1 tablespoon peanut butter, 1 frozen banana, 6 ice cubes (more or less depending on how thick you want it) 

 

Morning Snack (Approximately 100-150 calories):

• Suggestion 1) Greek yogurt with a handful of berries

• Suggestion 2) A small handful of almonds or walnuts

• Suggestion 3) Piece of fruit

• Suggestion 4) 20 baby carrots and 2-3 tablespoons of hummus 

 

Lunch (Approximately 400-500 calories):

• Sugesstion 1) Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing

  • Quinoa or brown rice on the side

  • Water or herbal tea

• Sugesstion 2) Turkey sandwich on whole wheat toast, 1 slice of cheese, lettuce, tomato, ½ tablespoon of hummus or spread of choice 

  • Water or herbal tea

  • ½ cup veggies or piece of fruit 

 

Afternoon Snack (Approximately 100-150 calories):

• Sliced vegetables (carrots, bell peppers, cucumber) with hummus

• A small piece of string cheese

• ¼ cup nuts or trail mix

 

Dinner (Approximately 500-600 calories):

• Baked or grilled salmon (or steak, or grilled chicken) or a plant-based protein source (like lentils or chickpeas)

  • Steamed or roasted vegetables (broccoli, cauliflower, carrots)

  • Sweet potato or a small serving of whole-grain pasta

  • Water or herbal tea

• Banza protein pasta or whole wheat pasta (1c-½ cup cooked) with marinara pasta sauce. 

  • Make sure to include lots of chopped sauteed veggies such as onions, bell peppers, zucchini, mushrooms, and/or cherry tomatoes. 

  • Add in some lean turkey or ground beef for protein 

• Grilled chicken (or any lean meat) with lettuce and add whatever chopped veggies you’d like. Try to use a light dressing like a vinaigrette or a little olive oil and balsamic vinegar. 

 

Healthy Dessert (Approximately 100-150 calories):

• Greek yogurt parfait with a drizzle of honey and a sprinkle of nuts or seeds

• Fresh berries or a small piece of dark chocolate
   

**Remember, these are just examples, and it's important to tailor your meals to your preferences and nutritional needs. Additionally, calorie needs can vary, so these estimates may need adjustment based on your individual circumstances. 

 

There are several free apps available for meal planning and calorie tracking that can help you manage your diet and achieve your weight loss goals. Here are some popular ones:

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• MyFitnessPal:

  • MyFitnessPal is a comprehensive app that allows you to track your food intake, exercise, and weight. It has a large food database, making it easy to log your meals. The app also provides nutritional information and tracks your progress over time.

• MyPlate by Livestrong:

  • MyPlate helps you track your meals, exercise, and weight loss progress. It provides nutritional information for foods and allows you to set personalized goals.

• Mealime:

  • Mealime is a meal planning app that helps you create a personalized meal plan based on your dietary preferences and restrictions. It also generates a shopping list for your chosen recipes.

• Yazio:

  • Yazio is a versatile app that not only tracks calories but also helps with meal planning and nutritional analysis. It provides personalized recommendations based on your dietary preferences and goals.

• Cronometer:

  • Cronometer focuses on detailed tracking of nutrient intake, including vitamins and minerals. It's suitable for those who want a more in-depth analysis of their diet.

 

Remember, the effectiveness of these apps depends on your consistency in using them. Choose one that aligns with your preferences and goals, and consider the features that matter most to you, whether it's meal planning, calorie tracking, or community support. 

 

Explore the website https://www.myplate.gov/myplate-plan/widget

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For customized calorie count, visit this website! Type in your goal weight, your daily activity, your gender, age, and height. It will give you a custom calorie count based on these factors. You can also get this information using the phone application MyFitnessPal. 

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