Not Sure What to Eat? Here is a Simple Menu Plan!

If you still aren't sure what to eat here is a very simple menu plan to follow, you just have to adjust quantities to fit your calorie requirements:

Breakfast:
            Coffee w/low fat milk or plain soy & splenda
             Oatmeal (original, slow cook), cinnamon & splenda (if not using protein powder).
            eat with:  protein powder or milk (or soy) or 3-6 Egg whites cooked in Pam.
            water
Snack:
        Apple, low fat string cheese, almonds
       water
Lunch:
        6 inch healthy subway sandwich (off their lite menu), no mayo, oil, dressing, cheese or salt
        small green side salad w/1/2 packet of lite dressing and if you must, baked lays
        water

Snack:
        baggie of cut veggies (carrots, celery, bell pepper, broccoli, cucumber, etc.)
        2 tbsp low fat ranch dressing for dipping (if necessary)
        and 1 serving of lunch meat (turkey or chicken)
        or protein powder with water

Dinner:
      Broiled or grilled fish, chicken or turkey seasoned with Mrs Dash (can use Pam so it won't stick)
      brown rice
      or 1/2 yam baked w/ spray butter (no sugar or syrup)
      or 1/2 baked potato (not a jumbo potato, a small potato) w/ spray butter (no salt)
      and 1-2 cups steamed veggies-broccoli, asparagus, green beans, snap peas, swiss chard, spinach,  
      zucchini (any combo-can use a little spray butter or 1 tbsp parmesan cheese)
      option:  add a small green salad with 1-2 tbsp lite dressing
      water

Snack (options for salty or sweet):
       low fat cottage cheese with Ak-Mak stone ground wheat crackers (get them at Vons)
       or low fat greek yogurt w/1/2 tbsp honey or Agave Nectar (Sprouts) & blueberries
       or low fat yogurt (low sugar) w/ berries & 1/4 cup Fiber One cereal or 1 serving chopped nuts
       or Orville Redenbacher's Smart Pop! popcorn with 1 serving of lunch meat or left over chicken
       or Clif Mojo Bar or Fiber One Bar
       Water

Hope this helps!!