Here is my NEW core meal plan: (changes are in italic)
Breakfast:
1-2oz grain high in protein (I choose Kashi Original cereal and weigh and measure what I eat (1 oz is about 1/2 cup cereal). If I don't have time for cereal and soy/milk I will have a cereal bar high in protein( such as Kashi or Luna)
1/4-1/2 cup lowfat dairy or soy product. I add 1/4 vanilla soy milk to the cereal and 1/4 to coffee/tea if I choose to.
1 serving fruit: I generally eat most fruits but tend to buy blueberries, apples, oranges, plums, strawberries and on occasion 1/2 banana. 1 serving for me is 1 small/medium fruit or 1/2-1c of berries.
6-8 oz nonfat or lowfat yogurt (Chobani Yogurt has 16g-18g of protein in one serving!)
Lunch:
2-3 servings of vegetables (most vegetables I measure 1 cup per serving(measure raw), or weight if it is hard to measure)
1 Serving Protein: This is generally 3-4 oz lean meat/tofu, 1 egg, 1oz nuts or 2 oz beans.
1 Grain: 1/2 cup brown rice, or barly, 1 oz dry whole grains (like cereal or puffed barley/rice), or a wheat tortilla, pita, or bread slice under 150 calories.
1 Grain: 1/2 cup brown rice, or barly, 1 oz dry whole grains (like cereal or puffed barley/rice), or a wheat tortilla, pita, or bread slice under 150 calories.
1 fat: 1tsp oil or 1oz avocado (unless the protein is nuts, then I don't add a fat)
Snack:
1 serving fruit (may be eaten with lunch or between lunch and dinner)
Dinner:
1 Protein: This is generally 3-4 oz lean meat or tofu, 1 egg, 1oz nuts or 2 oz beans. (pick 3oz if my fat is cheese)
4 servings of vegetables (most vegetables I measure 1 cup per serving(measure raw), or weight if it is hard to measure. I typicallly choose 2.5 oz of salad greens for one of the 4 servings.
1 grain: This will generally be 1/2cup brown rice, or barley. (no white flour or heavily processed grains)
2 servings fat: Pick two of the following: 1tsp oil (like olive oil), 1oz avocado, 1oz cheese, 1tbs light dressing (not cream)
(although this is quite detailed it is only meant to be a guide for me. I try my best to follow it though)
Here is my OLD core meal plan:
Breakfast:
1oz grain high in protein in the morning (I choose Kashi Original cereal and weigh and measure what I eat (1 oz is about 1/2 cup of the cereal). If I don't have time for cereal and soy/milk I will have a cereal bar high in protein(Kashi/Luna)
1/4-1/2 cup lowfat dairy or soy product. I add 1/4 vanilla soy milk to the cereal and 1/4 to coffee/tea if i choose to.
1 serving fruit: I generally eat most fruits but tend to choose blueberries, apples, oranges, plums, and on occasion bananas since they are so readily available. 1 serving for me is 1 small/medium fruit or 1/2c of berries.
6-8 oz nonfat or lowfat yogurt (I choose Chobani as it is high in protein, or wallaby because i love the consistency)
Lunch:
3 servings of vegetables (most vegetables i measure 1 cup per serving(measure raw), or weight if it is hard to measure, i try to each one starchy vegetable out of the 3, like sweet potato)
1 Serving Protein: This is generally 3-4 oz lean meat/tofu, 1 egg, 1oz nuts or 2 oz beans.
1 fat: 1tsp oil (like olive oil or 1oz avocado)
Snack:
1 serving fruit: I generally choose non-starchy fruits as i will be winding down by the end of the day and don't need all the energy
Dinner:
1 Serving Protein: This is generally 3-4 oz lean meat/tofu, 1 egg, 1oz nuts or 2 oz beans.
4 servings of vegetables (most vegetables i measure 1 cup per serving(measure raw), or weight if it is hard to measure. I generally don't eat starchy vegetables in the evening, only in the afternoon.
2 servings fat: Pick two of the following: 1tsp oil (like olive oil), 1oz avocado, 1 oz soft cheese (like goat)
