Breakfast
5 egg white omelet with spinach, mushrooms, cherry tomatoes, peppers (nonfat spray for the pan)
1 bowl of multigrain cereal 1.5 cups with 1 cup almond milk
360 calories
Snack
Clementine (or tangerine) with pre-packaged trail mix she makes herself with different raw unsalted nuts and a few carob chips for something sweet 140 calories
Lunch
3 Whole wheat tortillas
Grilled bell peppers, onions, with shrimp or chicken (4 oz. of chicken or 13 shrimp)
with nonfat Greek yogurt (1/2 cup)
Lettuce and diced tomatoes
Seasoned with no sodium spice blend
370 calories
Snack
salad with nonfat dressing and cut-up veggies like mushrooms, tomatoes, onions and hardboiled egg.
150 calories
Dinner
Salmon fillet or orange roughy or tilapia, 5 or 6 ounces
Steamed broccoli 1 cup
Steamed butternut squash, mashed 1 cup (buys it bagged) seasoned with salt and pepper
360 calories
Snack, if she wants something cool and sweet after dinner
Almond Breeze chocolate milk (45 calories per cup)
Ice cubes
Little bit of sugar free chocolate syrup
Whip it up in blender
45 calories
Drinks 3 liters of water a day.
Daily total of about 1420 calories
