so i'd love some help with meals!

This is a good cheat sheet. If you scan through it you may get some ideas http://bodyforlife.com/library/food-list

**You should try to have something to eat every 3-4 hours
** Each time you eat a carbohydrate, eat protein with it (and vice versa).
** limit the times you eat out!
** pack your lunch and snacks every evening for the next day - be sure you take the time to do this!

BREAKFAST OPTIONS:
• 1 cup cereal (high fibre i.e.: bran flakes, Kashi Go Lean, Natures Path, Fibre One, etc.) and 1% or skim milk
• 1-2 slices whole grain toast and natural peanut or almond butter
• one whole wheat English muffin or wrap or ½ a whole grain bagel and all natural peanut or almond butter or light
cream cheese
• 1-2 egg/s on whole grain product (toast, bagel, wrap, English muffin)
• one fruit and ¾ cup yogurt
• oatmeal with cut up apples, a sprinkle of cinnamon or brown sugar or peanut butter

LUNCH GUIDELINES:
• sandwich or wrap with lean ham, turkey, chicken, tuna, salmon or egg AND 1 cup raw vegetables
• bowl of soup and sandwich/wrap
• bowl of homemade chilli
• salad with protein on top (chicken, chick peas, low-fat cheese, fish, lean ham, nuts, etc…)
• subs – with lean meat, lots of vegetables and whole grain sub bun (no sauces – just mustard)

SNACK / small meal OPTIONS:
• ONE fruit and yogurt (or, yogurt on its own)
• ONE fruit and granola bar (Kashi or Nature Valley)
• hard boiled egg and ONE slice whole grain toast or ½ of a whole wheat English muffin
• ONE fruit or 1 cup of raw veggies and cheese (one BabyBel Light or Skinny Cow Light OR ½ cup of 1% cottage
cheese)
• ONE fruit or 1 cup of raw veggies and 8-10 almonds/walnuts or natural peanut or almond butter
• Whole grain crackers and low-fat cream cheese or natural peanut or almond butter
• Kelloggs Oat-bran bar, Kashi, or Nature Valley Chewy Granola Bar & a glass of 1% or skim milk
• 1/2 whole wheat bagel with light cream cheese or natural peanut/almond butter
• Soy nuts can be eaten on their own (carb & protein) 1/4 cup
• 1/2 cup Mixed beans (bean medley in can – drained) (carb & protein) these are great on their own, in salads or
soups

DINNER GUIDELINES:
• fish, chicken, steak, pork, (lean meats are best) with vegetables and with either small potato,
½ brown or basmati rice, or 1 cup whole wheat, rice or kamut pasta
• whole wheat, kamut or brown rice pasta dish with protein on top (chicken, pork, fish, light feta, etc…) and lots of
vegetables (primavera of sorts)
• any lunch idea is fine for dinners too
• Stir Frys with lots of veggies, water chestnuts, chicken, lean beef, or shrimp/scallops

WHAT FOOD TO KEEP IN A FRIDGE AT WORK (just in case):
• a loaf of whole grain bread, wraps OR a sleeve of English muffins
• a jar of natural peanut or almond butter
• fresh fruit and raw veggies
• yogurt
• your lunch (to keep it fresh)
• Kashi, Nature Valley Granola Bars or All-Bran bars

FOODS FOR THE ROAD
• fruit
• Kashi granola bars (won’t melt!)
• trail mix (don’t eat too much at once….very high in calories/fat)
• box of whole grain crackers
• mixed nuts (don’t eat too many at once….very high in calories/fat)

I try to eat high protein and stay under calories that is all I do.