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Eating plan to get you started

Good afternoon all!  I don't usually blog twice a day, but someone just asked me about an eating plan they could use.  So, I remembered I had this in another blog last week, but it was buried with some other recipes and tips.  I didn't want anyone to miss this one.  So, here it is again.....

Here is a quick guide to help with meal planning.  I use this myself and it really works!  You can incorporate Smart Ones right into this plan too!

 

 

BREAKFAST (about 350 calories spent here)

Entrée (examples: Smart Ones breakfast entree, whole grain cereal, whole grain bagel, whole grain toast, etc.)

Dairy or protein

Fruit

 

MID-MORNING SNACK:

Low-fat, 100-140 calories (example: protein bar, Fiber One bar, Kashi bar)

 

LUNCH (about 300-350 calories spent here)

Entrée (example: Smart Ones frozen entrée, Progresso Light soup (watch sodium), low-fat sandwich tuna with water or chicken with water and whole grain bread, turkey on whole wheat)

Salad or raw vegetable with 2T low-fat or FF dressing or a Fat Serving (see grocery list)

Dairy or Protein (yogurt or low-fat cheese or sugar free fat free Jell-o or South Beach pudding)

 

AFTERNOON SNACK:

Low-fat, 100-140 calories (example: fruit, yogurt or cheese, or Kashi bar)

 

DINNER (about 500 calories spent here)

Entrée (examples: Smart Ones Artisan Pizza (yum), grilled chicken, turkey burger, low-fat pasta dish, any recipes you choose that are low in fat; check online:  www.eatingwell.com)

2 Vegetable servings

Salad or fruit

 

DESSERT (no more than 220 calories should be spent here):

Low-fat treat (Smart Ones Chocolate Chip Cookie dough dessert (my favorite), low-fat frozen yogurt, low-fat icecream or non-fat fruit sorbet)

 

DRINK YOUR WATER!!! You can add Crystal Light or some other sugar-free low-calorie drink mix (no more than 5 calories per serving).  It goes down much easier. Or try a lemon or lime....works just as well and no added calories! 

 

 

Have an awesome day!! - Bridgette

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