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All Day Meal Ideas

I stole this list from one of our awesome personal trainers, it is a great compilation of breakfast, snack, lunch, and dinner options for a person that is trying to shed some weight. Look it over it even if you don't stick to this plan it can give you an idea of portion sizes.


1. 1/3 C dry oats+1 tbs pb or 1 scoop protein powder, black coffee or unsweetened tea, 16 oz water

2. ¾ C Kashi Go Lean Crunch+1/2 C blueberries+1/2 C skim milk+ black coffee or unsweetened tea, 16 oz water

3. Greek Yogurt (nonfat)+1/2 C mixed fruit+1/4 C Kashi+ black coffee or unsweetened tea, 16 oz water

4. *Fast Option; egg white delight or starbucks egg white wrap+ black coffee or unsweetened tea, 16 oz water


1. Low fat string cheese+10 almonds

2. ½ C low fat cottage cheese+1/2 C berries

3. apple+1 tbs peanut butter or 10 almonds

4. 1 C non starchy veggies+2 tbs hummus

5. Non fat Greek Yogurt 6. Protein shake


1. Low carb tortilla wrap with low sodium turkey meat, spinach, tomato, mustard, and low fat cheese with piece of fruit and carrot sticks

2. Salad with lean protein (fish or chicken) on top, loaded with veggies, avoid croutons and creamy dressings+5 triscuits

3. Baked Chicken Breast+1 C mixed non starchy veggies (cucumber, celery, carrots, etc.)+1 piece fruit

4. *Fast Option; Panera you pick two-chicken noodle soup, apple, and ½ salad (choose one under 300 cal)

Snack (choose from earlier list if needed)

Dinner (rubs and spices on meat are great. Try and avoid heavy sauces and cream)

1. Grilled Lean Steak (5-6 oz)+1 C asparagus

2. Baked Chicken (6 oz) +Side salad a. Sprinkle olive oil on chicken and wrap in tinfoil. Bake @350 degrees 20 minutes. Unwrap and add spices to season or lightly sprinkle bbq sauce and broil on low for 5 minutes or until cooked.

3. 1 C cooked Spaghetti Squash noodles+1/2 C marinara sauce+1/2 C sautéed shrimp+Side salad

4. Baked salmon (5-6 oz)+assorted vegetables (steam fresh bags are really easy) a. Price Chopper & Target have a lot of prepared fresh salmon that you can pop in the oven for 15-20 minutes.