No candy, soda, fast foods, or fried food! (less mayo)

• 0630 Breakfast
• 0930 Morning Snack
• 1230 Lunch
• 0330 Afternoon Snack
• 0630 Dinner
• 0930 Late Snack

Breakfast: boiled egg whites, yogurt, milk, protein shake, veggies w/ eggs, fruits: grapes, bananas, blueberries, cereal w/ milk, peanut butter on multi grain bagel, muffin, nuts, banana.

Morning Snack: Pro/carb bar, boiled egg, go-gurt, tuna, fruit salad, fruits, nuts, berries, cheese wrap, yogurt smoothie, protein shake, anything quick.

Lunch: Sandwich on grain bread, salad (all sorts of veggies), burrito (whole wheat), pasta w/ marina sauce, subway sandwich, rice, cheese wrap.

Afternoon Snack: salad, peanuts, almosts, fruits, boiled egg, yogurt.

Dinner: salad ( all sorts of veggies), anything broiled, eggplant, asparagus, broccoli, brown rice, wheat bread, veggie turkey burger, veggie sandwich (no mayo).

• examples (yahoo page)

Breakfast: 2 scramled egg whites, 1/2 cup fat-free cottage cheese, an apple, a slice of toast and 9 almonds.

Lunch: Salad with chicken, chickpeas, mushrooms, celery and tomato.

Snack: String cheese and 1/2 cup grapes.

Dinner: Grilled chicken with zucchini and half a sweet potato.

Dessert: Sugar-free fudge pop