Option 1
2 Scoops of chocolate protein powder blended with 2 tablespoons of natural peanut butter
1 Cup of OatMeal, Grits, or Cream of Rice mixed with Splenda and cinnamon

Option 2
Egg Beater omelet (could add no sugar added ketchup)
2-3 pieces of Ezekiel Bread with fat free butter spray

Option 3
Very lean Ham steak
1 whole large grapefruit

Option 4 (Quick Meal)
2-3 Serving of Kashi Go-Lean Cereal
With 8 Ounces of Skim Milk
Handful of Almonds

Option 1
6 ounces of lean deli turkey
1 slice of fat free cheese
On a Wheat bagel with lettuce, tomato, mustard, etc.
1 serving of pretzels
Diet Soda

Option 2
1 6 ounce grilled Chicken breast seasoned
1 Sweet Potato with Fat Free Butter spray & Splenda Brown Sugar
Diet Soda

Option 3
6 ounces of pre-packaged grilled Chicken breast strips
Mixed with a bag of Success rice brown
4 tablespoons of Salsa
Diet Soda

Option 1
6-8 ounces of LEAN ground turkey
Mixed Wheat Spaghetti
& Black Olives (optional)
& Seasoned Tomato sauce (not spaghetti sauce)
Salad with (not too many colorful) veggies mixed with
Vinegar and sprayed with Canola Oil Cooking Spray

Option 2
6 -8 ounces of very lean porkchops
1 small can of no sugar added mexicorn
Steamed combination of zucchini & Squash
(optional side of Healthy Choice Chicken & Stars)

Option 3
6 – 8 ounces of broiled fish season with lemon juice and garlic salt
½ of Success Brown Rice Bag
Cucumber salad with
Vinegar and sprayed with Canola Oil Cooking Spray

Pretzels
Fiber One Bar
Fruit (preferably bananas, oranges, strawberries, grapefruit)
Rice Cakes
Homemade low fat Chex mix
Almonds
Macadamian Nuts
Tortillas heated up with cinnamon, Splenda, Fat Free Butter spray (Rolled up)
Low Fat Beef Jerky

Fat free – no sugar added pudding parfaits with Fat free whipped cream and fresh strawberries
Fat free – no sugar added Jell-o parfaits with Fat free whipped cream and fresh blueberries
Graham Crackers
1 PopTart
Cereal with skim meal (low sugar cereals)
Fat Free- No Sugar added Frozen Yogurt
Homemade pizza with low fat crust, tomato sauce, and reduced fat cheese

Subway (chicken or turkey) with no Cheese or mayo on wheat
McDonald’s grilled chicken wrap with apple dippers
Wendy’s grilled chicken wrap
Taco Bell fresco bean burrito or chicken taco
Pollo Tropical- Tropichop (grilled chicken, brown rice, black beans, salsa)
Sushi (preferably brown rice sushi)

Diet Soda (not sweetened with Splenda {they put too much})
Tea
Coffee
Cappuccinos with skim
KoolAid with minimal amounts of Splenda

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