Boy, did I have one of those days yesterday where I just wanted to eat. We all have a day like that and sometimes we just need to relax a bit and indulge in some of our favorites – not crazy but just a bit. I always do a better job of eating when I am in my normal weekly routine – days off I definitely seem to slack a bit. Well, let’s begin the week off right and here is a sample meal plan to help you get a better idea of simple foods that you can eat to keep you feeling full all day long! Three meals plus two snacks will help moderate your hunger level. Eating every three to four hours will help stave off incredible hunger and keep your calories in control.
Food Journal Sample
Breakfast – Vanilla Caramel Chocolate Frappe
1 tbsp instant decaf coffee
1 scoop vanilla caramel flavored whey protein powder (108 calories)
1 tbsp no-sugar-added cocoa mix powder
1 cup skim milk
1 cup ice
Mix 1 tbsp of hot water with the coffee. Add the rest of the ingredients and blend together.
TOTAL: 213 calories; 30 grams of protein
Cliff Mojo peanut butter and pretzel
TOTAL: 200 calories; 10 grams of protein
Healthy Choice Cafe Steamers
TOTAL: 270 calories; 21g protein
TOTAL: 260 Calories; 9g protein
Plus a cup of black coffee – yum!
Garden Salsa on DD – this recipe is wonderful!
PLUS – one ear of corn on the cob!
TOTAL: 340 calories; 20g protein
GRAND TOTAL: 1283 calories; 90g protein – extremely filling.
This meal plan is one you can enjoy because the food tastes so good and it will keep you feeling full with all the protein and fiber. This one is definitely a winner! Quick, simple and healthy!