Note: I will be slowly updating this to my own list; however, it will still be very similar since I like her list so much! Especially the dessert section! Yum... I get dessert and can still lose weight? She did it, and says that it's about lifestyle change and although food should be viewed as fuel for your body, you should also be able to enjoy it, so long as it's in balance with eating and living a healthy lifestyle!!!
I *try* to balance every meal or snack with carb/protein and a little fat
Sweet Breakfast/snack Favorites:
1. (Kefir, my own addition) Yoplait yogurt with 1 cup berries and 1/4 cup GoLean
2. Cottage cheese 1/2 cup with 1 cup berries and 1/4 cup fiber one
3. EAS strawberry or chocolate shake--only if I'm in a hurry
5. Greek yogurt and fruit
4. Lowfat or weight-control oatmeal (sometimes add protein powder) and fruit or eggs
6. Smoothie: 1 cup mixed berries/1 scoop protein powder/1 TBL ground flax seeds or: 1 small banana/1 scoop chocolate protein powder/1 TBL flax/2 TBL PB2
Savory Breakfast Favorites:
1. 1 egg and 2 egg whites (scrambled or hard boiled) with 1 oz low fat cheese and 1/2 whole wheat english muffin or one whole light english muffin with fiber
2. If I have more time, make omelet with #1 but saute spinach and a little onion/garlic before you put in the eggs, maybe some tomato and red pepper. Serve on 1/2 whole wheat muffin or make a breakfast wrap with small low carb tortilla (or 1/2 small regular tortilla)
3. Egg/spinach "muffins"-yum! (got this recipe from South Beach diet cookbook)
Snacks:
1. When I'm on the go or can't have a sit-down snack, Balance, Luna or Zone bar
2. Yogurt or cottage cheese with 1 med or 1 cup fruit and 1/4 cup fiber one or 1/2 cup Kashi Go Lean Crunch
3. 100 calorie pack snacks (chips, cookies, etc.) However I usually don't eat these alone--I mainly eat them with or at the end of a meal.
4. Apple and low fat string cheese
5. Hummus and crackers
Lunch/dinner:
1. I almost always have a salad consisting of lettuce, tomato, cucumber, carrots, etc. I ALWAYS have protein with it:
a) chicken breast 4-5 oz
b) turkey breast 4-5 oz
c) deli meat 4 oz (watch the sodium!)
d) ground turkey
Top with either salsa, lowfat ranch or lowfat balsalmic vinagrette. I love the single serving size dressings now-perfect for work, don't have to measure!
2. Lean Cusine or Healthy Choice meals under 300 cal and with at least 20 g protein. I add steamed broccoli or asparagus.
Desserts/treats:
1. Skinny cow ice cream sandwich or dipper
2. 1-2 small peppermint patties
3. 1-2 pieces rich dark chocolate
These are just some...