breakfast:

• scrambled eggs with sun dried tomatoes & onions fried in extra virgin olive oil
• overnight oats with bananas/cranberries & nuts
• greek yogurt with bananas/cranberries & nuts
• honey-less cheerios with almond milk
• protein smoothie with nuts, almond milk, antioxidant blend, sweetened with fruits

lunch/dinner:

• spinach salad with cranberries, nuts & sweet onion dressing
• whole grain pasta with chicken
• whole grain spaghetti
• quinoa bowl - chicken, quinoa, sun-dried tomatoes, feta cheese, chickpeas, paprika, red onion, red pepper flakes, garlic, cumin, extra virgin olive oil --> http://www.eatingwell.com/recipe/258195/mediterranean-chickpea-quinoa-bowl/
• salmon with paprika & lemon juice cooked in extra virgin olive oil
• tuna stuff avocados - avocado, canned tuna, red bell pepper, jalapeno, cilantro leaves, lime juice, salt and pepper
• braised okra --> https://souvlakiforthesoul.com/2010/03/braised-okra

snacks:

• apples with light peanut butter
• bananas
• greek yogurt
• light peanut butter sandwich with whole grain bread
• sweet potatos lightly seasoned with salt and cinnamon
• hummus - blend chickpeas, tahini (ground sesame seeds), olive oil and lemon juice
• tzatziki - made with Greek yogurt, cucumbers and olive oil.
• avocados with light sugar
• roasted sweet corn guacamole - avocados, roma tomato, garlic, serrano pepper, lime, cilantro, light salt, and sweet corn kernels
• spicy roasted green beans

foods to avoid:

• bubble tea (ok if light sugar)
• butter
• mayo
• starbucks frappacinos with high sugar (ok if no sugar)