My Most Common Meals

Example Meals - While some of these meals aren't completely healthy or "clean" they are healthier and cleaner choices than I've made in the past. These are choices I can live with forever, not just for a short term "diet". That's the key! My MyNetDiary calorie plan is 1779 calories daily at my current weight and mostly sedentary lifestyle. My personal goal for now is to stay under 60g of sugar daily - still 3x the recommended amount:( But believe me it's a big deal when my average before I started this journey was around 100g daily. I am also aiming to consume at least 1 water bottle full (24oz) of water daily. I know that doesn't even begin to be enough, but considering my diet previously consisted of seriously sweet tea (I am from the south afterall) and before that full calorie soda I figure I'll start small and work my way up. I have kicked the soda habit some time ago. I will occasionally drink a 12oz soda (generally no more than once a month) and I have an 8oz glass of sweet tea (with half the amount of sugar - 24 cals, 6g sugar) as a "snack" on occasion (1-2x per week).

 

Breakfast

*First and foremost COFFEE with 1 tsp sugar, 2 packets sugar substitute, and approximately 2oz Silk Light Vanilla Soy Milk (36 cals, 5g sugar) (or with a lighter calorie meal Iced Coffee with 6 oz 2% milk for 100 cals, 12g sugar) with one of the following meals:

• 6oz Plain Greek yogurt with 1/8 cup homemade granola (oats, coconut oil, honey, crushed almonds, a little wheat flour baked in the oven), fresh fruit, and 1 tsp honey (260 cals, 19g sugar)
• 1/2c Oatmeal with 1tsp butter, 1tbsp brown raw, and ground cinnamon (224 cals, 10g sugar)
• 1 Fried or scrambled egg, 2 slices bacon, toast with butter and sugar free jam (291 cals, 2g sugar)
• Natural peanut butter on whole wheat mini bagel (195 cals, 4g sugar)
• Whole wheat mini bagel with greek yogurt (instead of cream cheese), honey, granola, and fruit on top (200 cals, 14g sugar)
• Omelet with 2 eggs, spinach, tomato, cheese, peppers, onion, and mushrooms (334 cals, 5g sugar)
• Avocado smoothie with silk vanilla light milk, coconut, and fruit of choice (optional protein powder) (345 cals, 17g sugar)
• Fiber One muffins (blueberry or apple cinnamon) (160 cals, 14g sugar)
• 3 small pancakes with fruit and 1 tsp each honey topping (360 cals, 26g sugar)

Lunch

• Greek Salad with feta cheese, olives, salad peppers, red onion, tomatoes, cucumbers, real bacon bits, and homemade dressing (light tasting olive oil, apple cider vinegar, and fresh minced garlic) (300 cals, 6g sugar)
• Spinach wrap (those green tortilla shells) with leftover meat from dinner, whatever veggies are in the fridge, a little cheddar cheese, and ranch dressing (452 cals, 4g sugar)
• Homemade brocoli alfredo (300 cals, 5g sugar)
• Pasta with sauteed mushrooms, peppers, and onion (300 cals, 1g sugar)
• Whole wheat sandwich bread with slice of avocado, laughing cow cheese spread, and slice of bacon (250 cals, 5g sugar)

Snack

• Homemade trail mix (1tbsp dark chocolate morsels, 10 almonds, 1/8c dried cranberries) (185 cals, 16g sugar)
• Celery with PB and Raisons (160 cals, 13g sugar)
• 10 baby Carrots with 2 tbsp Hummus (70 cals, 5g sugar)
• 4 Whole wheat crackers with 1 tbsp hummus (100 cals, 2g sugar)
• String cheese (80 cals, 0g sugar)
• 1/2c Edamame steamed in pods (100 cals, 1g sugar)
• Frozen yogurt (homemade with plain greek) with fruit and 1 tsp honey (110 cals, 14g sugar)
• 3/4 c Mixed fruits (whatever is in the fridge) (100 cals, 18g sugar)
• 1/8 cup Guacamole or 2 tbsp salsa with 12 (or 9 with guacamole) whole grain tortilla chips scoops (145 cals, 1g sugar)

 

Dinner

• Grilled Salmon (olive oil, cracked pepper, and garlic), grilled asparagus (olive oil, cracked pepper, and garlic), and homemade wheat bread with a little butter, mozzarella cheese, and fresh garlic toasted on the grill (550 cals, 5g sugar)
• Brown rice, mexican corn black beans and peppers with salsa, sour cream, and cheese (390 cals, 3g sugar)
• Crockpot beef or pork roast (3 oz) with celery, onions, and potatoes, plus carrots (honey, brown sugar, and butter made especially for my husband and daughter) (521 cals, 17g sugar)
• 3 oz Steak and veggie kabobs (5 cherry tomatoes, 5 red potatoes, bell peppers, mushrooms, onion, and pineapple) (422 cals, 15g sugar)
• 1 cup Homemade stew (beef roast, corn, tomatoes, lima beans, tomato juice and seasonings) (445 cals, 5g sugar)
• 4oz Ham or pork chop with mashed butternut squash (brown sugar, butter, and cinnamon) and green beans flavored with Goya ham flavoring (240 cals, 18g sugar)
• Shrimp or chicken alfredo made with Ronzoni Smart Taste pasta (350 cals, 3g sugar)
• 2 sliced Homemade pizza (wheat crust with butter and garlic crust) (400 cals, 4g sugar)
• Chili (kidney beans, tomatoes, tomato juice, 97% lean ground beef or turkey, spices)
• Taco Salad or chicken fajitas with sour cream or guacamole and salsa (460 cals, 4g sugar)
• Spicy grilled chicken sandwiches (avocado, bacon, chicken breast, mozzarella cheese, jalapenos, and hot wing sauce) on wheat sliced bread (430 cals, 5g sugar)
• Grilled chicken, homemade mac and cheese (butter and wheat flour base with milk and cheddar cheese), and green beans (300 cals, 3g sugar)