For breakfast, have 1 hard boiled egg with 1 slice of whole wheat bread paired with 1/2 cup of non-fat milk. Alternatively, have 1 small cup of low-fat yogurt and a cup of watermelon cubes, or 1 cup cereal and 3/4 cup skim milk.
For lunch, have 1 portion of green salad with 1/2 cup grilled chicken. Pair with 1 small bowl of clear vegetable soup and a few crackers. Alternatively, have a small chicken sandwich without any spread.
For dinner, have 1 grilled 3-ounce chicken breast with 3 ounces baked sweet potato and 1/2 cup steamed broccoli. Pair with 1/2 ounces dried blueberries or 1/3 cup canned peaches for dessert.
For snacks, have healthier options such as fruits like strawberries and raspberries, or low-fat yogurts and cheeses, ginger snaps and biscuits.
Make your food with spices for more flavor, but do not use fat, oil or butter. Use vinegars, lemon and lime for flavor, though it is a good idea not to have more than what would be found in a lemon or lime a day. Use soy sauce, tabasco sauce and picante sauce moderately. Make sure there is no sugar in the ingredients.Learn more about Calories in Food