Food Examples

Food Examples

Hi Everyone,

Many people in class have asked to see a few examples of what I eat in a given day. Therefore, I am going to provide you with a few examples. However, I need to strongly remind you that this is what is RIGHT FOR ME…..THIS MAY NOT BE THE RIGHT CALORIE COUNT FOR YOU! The calories that you need to intake in a day are based on your activity, age, current weight, etc…. If you are curious to know what YOU should be eating and/or want to set up a nutrition plan for YOURSELF, you can always talk to an Instructor at any Ellipse location about the nutrition program itself to supliment your lifestyle!

DAY 1

Breakfast: Egg beaters

½ Light Village Hearth English muffin with Sugar Free Strawberry Jam

1 Diabetic Friendly Light and Fit Yogurt

1 cup of strawberries

Snack: ½ cup of cottage cheese with Special K Crackers

Lunch: Turkey Sandwich with 2 slices of Village Hearth Light Bread, 4 oz. of lean turkey lunch meat,

4 slices of tomato, & lettuce

1-2 cups of raw vegetables

Snack: Oh Yeah or Supreme Bar

Dinner: Chicken fajitas with low carb tortillas, steamed peppers & onions, & salsa

DAY 2

Breakfast: Special K Cereal With Added Protein (that’s the actual name!)

1 scoop of Protein Powder

½ to ¾ cup of 1% milk

1 cup of strawberries

Snack: 2 Large Quaker Rice Cakes

Chobani Yogurt with Hidden Valley ranch dressing mix

Lunch: Tofu noodles

8 shrimp

1 ½ cups of fresh vegetables (steamed in a steamer bag)

¼ cup of salsa

(Mix this all together for a great pasta dish!)

Snack: Soy Crips (like rice cakes) and 1 light string cheese

Dinner: Turkey Tenderloin

½ baked potato with salsa

1 cup of fresh steamed vegetables (i.e. asparagus, broccoli, cauliflower, etc…)


DAY 3

Breakfast: Protein Pancake topped with smashed strawberries

1 Diabetic Friendly Light and Fit Yogurt

Snack: Oh Yeah shake

Lunch: Gorton’s frozen Tilapia fillet (found in your grocery freezer section)

½ baked potato with salsa

1 cup fresh steamed vegetables

Snack: StarKist Tomato Pesto Tuna with Quaker Rice Cakes or Special K Crackers

Dinner: Jennie-O Turkey Burger on Village Hearth Light Bun

Lettuce, Tomato, Mustard, & Pickle

Side Salad with all my favorite veggies & light dressing or salsa

Tiffany’s Tip: Invest in steamer bags for cooking your vegetables. These can be purchased at the grocery store in the section with all other ziplock bags. All you need to do is fill the bag with your favorite vegetables, add a your favorite seasoning, & cook according to package directions. NO BUTTER OR OIL NEEDED. The water within the vegetable locked inside the bag steams itself!! VERY GOOD!!

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