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- Egg whites scrambled in olive oil, parmesan, cherry tomatoes and basil are healthy. You can combine it with skimmed milk, blueberries and whole-grain toast.
- You can also go for old-fashioned oatmeal in water, skimmed milk, 2 country-style turkey sausages and a cup of blueberries.
- You can eat an omelet made of egg whites, a whole egg, diced onion, broccoli with refried beans, mushrooms and salsa. Add Quesadilla made of corn tortilla and low-fat jack cheese. Diced watermelon will complete the breakfast.
- Another healthy breakfast option is whole grain English muffins with peanut or almond butter and sugar-free fruit spread together with wedge honeydew, 2 slices of Canadian bacon and skimmed milk.
Small snacks before lunch prevent overeating and hence are often recommended to those on a weight loss diet. Following are some snacks you can nibble on before lunch.
- Fat free ricotta cheese with raspberries and chopped pecans.
- Fat free Greek yoghurt with sliced strawberry topping.
- Yoghurt parfait made using low-fat vanilla yoghurt, sliced strawberries and low-fat granola.
- Fat free vanilla yoghurt with sliced apple and chopped walnuts.
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- A Wrap made of thin sliced roast beef, whole wheat tortilla, shredded lettuce, tomato slices, horseradish and Dijon mustard. It can go with lentils or pinto beans, basil and light Caesar dressing.
- A Salad made of water-packed tuna, chopped romaine lettuce, sliced bell pepper, green onions topped with low-fat Italian dressing.
- A Salad made of cooked bulgur, grilled chopped chicken breast, low-fat cheddar shredded, grilled diced veggies, onion, diced zucchini, bell pepper, chopped cilantro and low-fat vinaigrette.
- A Salad made with chopped romaine, grilled chicken, chopped celery, diced mushrooms, shredded low-fat cheddar and low-fat Caesar dressing. It can be taken with medium nectarine and skimmed milk.
- Baked corn chips with guacamole
- 6 baby carrots and 2 table spoons hummus
- Fat-free mozzarella cheese stick string and medium-sized orange
- Half cup fat-free cottage cheese with salsa
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- The first option in the list includes grilled salmon, wild rice with slivered toasted almonds, wilted baby spinach with olive oil, grated parmesan, vinegar, and balsamic. You can add a cantaloupe topped with chopped walnuts and raspberry sorbet.
- Another healthy dinner meal includes a turkey burger, cauliflower florets, roasted broccoli and brown rice, spinach salad with light balsamic vinaigrette
- Shrimp grilled with olive oil, chopped garlic and steamed medium artichoke makes a light dinner meal. You can also eat whole wheat couscous with garbanzo beans,, diced bell pepper, fresh cilantro and fat-free dressing of honey mustard
- And finally, a Salad made of arugula, cherry tomatoes and balsamic vinaigrette, warmed unsweetened apple sauce with fat-free vanilla yoghurt, dash cinnamon and chopped pecans