Breakfast- I wake up in the morning and try to eat breakfast within an hour or hour and a half of waking up. This has taken some getting used to for me because I used to skip breakfast for as long as I could. I quickly learned that this was only causing my blood sugar to drop and then I would feel sick. Also, when you don't eat for a certain period of time, your body will start to store fat and your metabolism will drop.
-Flavored oatmeal with peanut butter
-A fried egg on whole wheat toast with a slice of Muenster cheese with ketchup
-A toasted English muffin with jelly and a banana on the side
Mid-Morning Snack- I almost always eat at least one mid-morning snack but usually two. If I do wait until lunch to eat, my blood sugar has already dropped and I am starving. I aim to have a couple 100-150 calorie snacks.
Typical Mid-Morning Snacks-
-Granny smith apple
-150 calorie or less granola bar
Lunch- I usually keep my lunch relatively small because I like to have a lot of snacks so I don't like to get too filled up. It is important to get some protein, whole grains, and vegetables in this meal. I also like to include a piece of fruit.
-Turkey, hummus, and veggies rolled up in a tortilla
-Peanut butter and reduced sugar jam on whole wheat bread
-A salad with a bunch of chopped veggies, shredded Parmesan cheese, and chopped walnuts with balsamic vinegar dressing
Mid-Afternoon Snack- I like to use this snack to help get me through my work day. This is usually between 1:30-2:30 PM. I try to make it fun and something that really appeals to me. I keep these at around 150 calories each.
Typical Mid-Afternoon Snacks-
-A few cups of popped light popcorn
-Coffee with 3/4 cup skim milk, cinnamon, and a little whipped cream
-Emerald cocoa dusted almonds
Dinner- This tends to be my heartiest meal of the day. I often eat with my husband and he mostly likes the same foods that I do so this makes cooking easy. I like to include some form of protein, carbohydrate, and vegetable into this meal.
-Bean, cheese, and corn enchiladas
-Chicken and vegetable stir-fry over brown rice
-Whole grain pasta with tomato sauce and added broccoli, onions, and green peppers.
Evening Snack- I tend to keep my evening snacks small probably because I am full from eating all day long. I usually add a cup of decaf tea along with whatever snack that I have. This is usually also my junk food snack of the day.
Typical Evening Snacks-
-1 cup frozen grapes
-1/2 cup light ice cream
-1 serving Goldfish
-1 slice toast with peanut butter
-Tortilla chips and salsa
I hope you enjoy this post as much as I loved writing it! Please comment or email me with any questions.