I started out with 1200-1300 cals per day. I increased my cals on days I did intense workouts to up to 1500-1600. See my response below for some meal ideas.

For the most part, I eat some pretty basic foods. I will break it down by each meal and go from there. I generally have 3 meals and 2 snacks each day for a total of 1200-1300 calories. This is not a complete list, because I like finding and trying new things. But this will give you a good idea of what I eat.

Breakfast (~300 calories)
• GNC Total Lean Shake (vanilla bean, blueberries & cream, strawberry and cookies & cream are my favorites – 180 calories when mixed with 8oz. water) mixed with Walden Farms 0 calorie syrups (strawberry or caramel) for added flavor
• Better Oats Oat Fit oatmeal (cinnamon roll, maple brown sugar – these are 100 calories a pack)
• Instant flavored Cream of Wheat (Cinnabon is my favorite)
• Fiber One 80 Calorie Honey Squares with ½ cup skim milk
• Omelet (liquid egg whites, spinach, mushrooms, yellow/red/orange peppers, parmesan or mozzarella cheese in any combination)
• Turkey bacon (Butterball brand 2 slices = 30 cal) or turkey sausage (2 patties = 100 cal)
• Fruit (blueberries, strawberries, apple, grapes, pineapple, kiwi, banana, pear and an orange are my favorites for breakfast)
• Emerald or Blue Diamond 100 calorie pack natural almonds or walnuts & almonds
• Low carb tortilla (great for making an omelet wrap)
Some days I have a shake by itself, or blended with fruit.
If I have oatmeal or Cream of Wheat, I mix blueberries, a diced apple or nuts in it.
If I have an omelet, I have either bacon or sausage and a fruit with it.

Morning Snack (~100 – 200 calories)
• Yogurt (Fiber One 50 calorie, Activia Light, Chobani Champions, Aldi’s nonfat Greek are my favorites)
• Special K bar
• Light string cheese, cheddar cheese, or Colby/jack cheese sticks
• Fruit
• Laughing Cow wedges
• Low fat wheat thin crackers

Lunch (~300 calories)
• GNC Total Lean Shake (vanilla bean, blueberries & cream, strawberry and cookies & cream are my favorites – 180 calories when mixed with 8oz. water)
• Salad with Walden Farms 0 calorie dressing
• Tuna in pouch
• Chicken breast strips
• Healthy Choice thin sliced deli chicken or turkey
• Boiled egg
• Baby carrots, grape tomatoes, cucumbers with dressing
• Serving of veggies (broccoli, green beans, etc.)
• Fruit
• Yogurt
• Cheese
• Flat Out bread
• Healthy Life bread

Afternoon Snack (~100 – 200 calories)
• Aldi’s Fit & Active 100 calorie baked cheese crackers
• Quaker mini rice cakes or Aldi’s Fit & Active mini rice cakes
• Laughing Cow Cheese
• Emerald or Blue Diamond 100 calorie pack natural almonds or walnuts & almonds
• Fruit
• Lean Cuisine Garden Vegetable Dip & Pita Bread or Spinach Artichoke Dip & Pita Bread
• Protein bars, less than 200 cals with low fat, low sodium

Dinner (~300 calories)
• Lean meat (3 – 4 oz) – chicken, turkey, ground turkey, beef, pork
o I love precooked items because I don’t like to spend a lot of time cooking. My favorites are from Sams (John Soules beef fajita or chicken strips and Butterball turkey medallions).
• Seafood (3 – 4 oz) – shrimp, crab meat, lobster meat, tilapia, salmon
• Vegetables (1 – 2 cups) – fresh or frozen
o I buy a lot of frozen veggies when on sale. They are great for stir fries and quick side dishes. Get the no sauce added kind.
• Brown rice
o Birds Eye makes a steamable bag of frozen brown rice either plain or with veggies. They are quick and easy.
• Low carb tortillas (great for making wraps, pizza, quesadillas, etc.)
• Flat Out bread
• A lot of the same stuff on the Lunch list also.

Desserts (~100 – 150 calories)
• Skinny Cow ice cream cups
• Healthy Choice frozen Greek yogurt
• Sugar Free jello with Fat Free Cool Whip
• Weight Watchers frozen strawberry yogurt bars
• Weight Watchers ice cream sandwiches
• Aldi’s 14 calorie fruit & ice cream swirl bars
• Fruit (my favorite is to sprinkle a sliced apple with cinnamon, microwave until soft, top with FF Cool Whip, ice cream, Walden Farms 0 calorie caramel syrup, or crumbled Special K bar)

I hope this can help you some.

Best regards,
Bridgette