You know what to do: eat more fruits and vegetables, whole grains, lean proteins, low-fat dairy. But putting together a daily diet is time consuming. Caloric needs vary from person to person, so it is important to know the right amount for you by consulting your doctor or other trusted health professional. A meal plan of 1,500 calories per day is safe for most people, but you may need more or less depending on your height, weight, age, sex and activity level.
For breakfast, the most important meal of the day, eat a whole grain toast, a muffin with 1/2 teaspoon of honey in each half, 1/2 cup of 1 percent cottage cheese fat and a medium pear of 318 calories. As a drink, a black coffee or tea without sugar, both provide zero calories.
Escape your responsibilities at noon to taste a potato with chili cheese consisting of a medium-sized baked potato, topped with 1 cup of homemade chili and 2 tablespoons of reduced-fat shredded cheese (2 percent). On the sides, you have 1 cup of seedless grapes and 2/3 cup of raw peas. This meal provides 439 calories. Drink a large glass of water to digest it.
For dinner, prepare chicken fajitas with 4 ounces of skinless chicken breast and 1/4 cup of sliced yellow onion and sliced pepper, cooked with 2 tablespoons of olive oil. Cut the onion, peppers and chicken on top of two small corn tortillas and cover them with 1 tablespoon of grated cheddar cheese (2 percent reduced in fat). Serve with 1 oz of whole grain tortillas, 1/2 cup of pico de gallo and water to have a 521-calorie dinner.
To keep your metabolism working properly, avoid long periods of time without eating. Make a plan to eat something every three or four hours during the day. As an appetizer, eat a medium banana, 1/2 ounce of almonds, which are about 11 and a large tomato and sprinkle with a pinch of sea salt. The three appetizers together equal 220 calories, for a daily total of 1498 calories.