Snacks & being ravenous!

Try to fit in some snacks between meals so you are eating every 3-4 hours. Being hungry isn't good. Have you set your goal a little high/cals a little low? 1200 cals seems to be o.k for obese people who have got some readily available fat but the less you have to lose the more you need to eat - I know it sounds crazy when you have always been told to eat less but you will lose more weight by getting the right amount of food. Try changing your goal and upping your calories and get more physical activity when you need a few more calories! It is always hard at first finding your groove - stick with it, slow and steady wins the race!

Here is a guide you may be able to get some ideas from! Remember to drink water and caffeine free teas - they help to quench your thirst and stop you from feeling hungry!

** 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)

Good Luck!!