Meal Suggestions
- 1/2 cup oatmeal with 1/4 cup berries and 1 hard-boiled egg (~245 cal)
- 1 cup Greek yogurt (plain, non-fat) with 1/2 cup mixed berries and 1 tbsp chia seeds (~200 cal)
- 1 slice whole-wheat toast with 1/4 avocado and a sprinkle of chili flakes (~200 cal)
- 1 serving whole-grain toast (100 cal) + 2 eggs (140 cal) + 1 small banana (90 cal) = ~330 cal
- 1 3/4 cup Muesli with Raspberries (~287 cal)
- 3 oz grilled chicken breast with 1 cup mixed greens and 2 tbsp light vinaigrette (~250 cal)
- 1 cup lentil soup with 1/2 whole-wheat pita bread (~300 cal)
- Tuna (canned in water, 3oz) mixed with 1 tbsp Greek yogurt, diced celery, served on lettuce cups (~200 cal)
- 3 oz grilled chicken breast (120 cal) + 1 cup steamed broccoli (55 cal) + 1/2 cup quinoa (100 cal) + 1 small apple (55 cal) = ~330 cal
- 2 cups No-Cook Black Bean Salad (~322 cal)
- 4 oz baked salmon with 1 cup roasted asparagus and 1/2 cup brown rice (~450 cal)
- 3 oz shrimp stir-fry with 2 cups mixed vegetables and 1/2 cup quinoa (~400 cal)
- Turkey meatballs (4 small) with 1 cup zucchini noodles and 1/4 cup marinara sauce (~350 cal)
- 1 serving Citrus Poached Salmon with Asparagus (206 cal) + 3/4 cup Basic Quinoa (156 cal) + 1 Tbsp. dark chocolate chips (80 cal) = ~443 cal
Snack Ideas
- 1 medium apple (~95 cal)
- 1 cup cucumber slices with 2 tbsp hummus (~90 cal)
- 1/2 cup mixed berries (~40 cal)
- 1 hard-boiled egg (~70 cal)
- Small handful (10-12) almonds (~70 cal)
- 1 medium orange (~62 cal)
- Greek yogurt (100 cal) + 1/4 cup berries (25 cal) = ~125 cal
- Strawberry-Chocolate Greek Yogurt Bark (~34 cal)
Daily Calorie Tracker
Total Calories Today: 0 / 1200
Remaining: 1200 calories