Breakfast or morning Snack: Scrambled egg on whole-grain toast; oatmeal with raisins, fresh fruit;bagel or muffin with low-fat cream cheese & all fruit jam, low-fat yogurt; a veggie omelet.
Mini-Meals: Protein shake or bar, halved sandwich; eat half as a mini meal and half for lunch.
Snacks: bananas, tomatoes, walnuts, fruits, dairy products, chicken, turkey, white fish, salsa or bean dip, pita & hummus.
Lunch: Keep it light, low in fat and protein. Turkey sandwich with soup; salad with chicken or tuna. Sandwich on whole wheat or pita; hearty vegetable or chicken soup with bread and salad. Avocado mixed with salsa, canned salmon and tuna on rye crackers, broiled chicken, or fish with a side salad.
Dinner: For a good night sleep, choose pasta, rice dishes, bean soups, cooked vegetables like broccoli, baked yams or squash, salads, fish.
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