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SAMPLE MENUS

I will be giving you several meal ideas to collect and save. These meals, collected over time, will give you a great list of foods to chose from day to day. These meals are easy to prepare and will provide a good balance that along with a quality  exercise plan will help lead to a better you.
I'll also provide periodic reminders of key concepts that will aid your path to better eating and therefore a trimmer and more healthy you.
Please remember to consult with your doctor or health practitioner to be sure these meals are right for your individual health issues.
  

Breakfast Ideas
  

Lunch Ideas
  

Dinner Ideas
  
1 hard cooked egg
1 slice whole-wheat toast
1 teaspoon strawberry jam
Coffee with 2 teaspoons
   half and half		 3 slices of Boars Head Deli Turkey
1 slice of whole wheat bread
   with slice pickles, lettuce, and 
   mustard
1 ounce (about 16 chips) baked
   chips
Handful baby carrots
Iced tea sweetened with artificial
   sweetner		 2 ounces (dry) whole-grain
   spaghetti, cooked
1 cup Newman's Own Sockarooni
   marinara sauce
2 teaspoons grated Parmesan
   cheese
Green salad with 1 tablespoon
   Ken's Lite Caesar dressing
1/2 cup Cheerios mixed with 1/2
   cup Fiber One cereal
1/2 cup fresh blueberries		 1 slice whole wheat bread
3 oz solid white tuna in water
1 tablespoon Miracle Whip		 3 ounces chicken breast strips
   and 1 cup snow peas stirfried
   with 1 teaspoon canola oil
1 cup whole grain instant brown rice
2 boiled eggs
2 Flax Plus frozen waffles
8 ounces fat free milk
Hot tea with 1 tablespoon whole
   milk		 1 slice whole wheat bread
3 oz solid white tuna in water
1 tablespoon Miracle Whip		 3 ounces farmed Atlantic salmon
Medium baked potato with fat free
   sour cream
Steamed broccoli and cauliflower
Iced Tea unsweetened use
   Splenda
2 scrambled eggs or Canadian
   Bacon
1/2 Cup Oatmeal
1 Medium banana		 1 Oz. Boars head ham sliced
1 Cup Progresso chicken noodle
   soup
4 What Thins crackers
Fresh Berries		 3 ounces farmed Atlantic Salmon
Medium baked potato with fat free
   sour cream
Steamed broccoli and cauliflower
Iced Tea unsweetened us Splenda
1oz Boars Head Chicken slices
Au Bon Plain Honey
Nine-Grain bagel
1 tablespoon no fat cream cheese
16oz iced cappuccino		 McDonald's Southwest Salad with
  grilled chicken
No fat dressing
Bottled water		 Patio 5 ounce cheese and bean 
  burrito
1 ounce reduced fat shredded
  cheddar cheese
Shredded lettuce and diced tomato
1 whole wheat pita, cut in wedges
  and baked in oven
1/4 cut salsa
8oz low fat Stonyfield Farm vanilla
   yogurt
1/2 cop Back to Nature Classic
   Granola
1/2 cup sliced strawberries		 Chick-fil-A Chargrilled Chicken
Garden Salad
No fat dressing
Carrot and raisin salad
Large Iced tea		 Healthy Choice chicken teriyaki
   bowl with rice
Steamed pea pods
Apple slices
Bottled water
  Healthy Choice Chicken Dinner
Garden Salad w/2 tablespoons
  balsamic vinaigrette		 3 ounces grilled tenderloin steak
Grilled tomatoes, squash, 
  mushrooms and peppers
6 inch ear of fresh corn
     
  

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