Healthy Meals and Snacks

Remember this article, about how to lose weight and get all your nutrition? I’ve had people ask me to give examples about what kinds of stuff to eat when you follow that diet, so here you go!

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Breakfast

  • ½ cup oatmeal, milk, chopped apples or dried fruit, nuts, and sprinkle of cinnamon 
  • 1 biscuit of Shredded Wheat (plain flavor) 
  • 1 cup Fiber 1 Cinnamon O’s 
  • Cup of yogurt with fresh cut fruit only (no fruit yogurt or sugary yogurt) 
  • 1 Health-nut muffin 
  • 1 pancake made with peanut butter, apple sauce, and wheat germ
  • ½ bottle Naked © juice 
  • 1 cup of fresh fruit 
  • ¼ cup granola (no sugar! Just plain granola) with milk or yogurt 
  • 2 eggs and one half of a whole grain bagel

Lunch or Dinner

  • 1 cup brown rice, ½ piece of grilled or baked chicken (or fish)
  • 1 cup brown rice, 1 cup black beans (or other beans) on top (add tomato, pepper, onion, little bit of cheese, etc)
  • Wrap with turkey (or ham), provolone cheese, hummus, spinach, and tomato
  • Bagel sandwich (bagel, 2 pieces of meat, lots of lettuce, 1 piece of tomato)
  • Bean and rice burrito with veggies
  • Half a yam or sweet potato (just cook until soft, then slice open and eat).

Snacks

  • Half an apple, tablespoon of peanut butter
  • Plain rice cake, tablespoon of peanut butter
  • String cheese
  • ½ bottle Naked © juice
  • veggies and hummus
  • Cucumber, cheddar, and turkey sandwich (stack it up and use the cucumber slice as the bread)




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