Breakfast   Preparation Suggestions:  
4 Egg whites
3 oz Chicken breast, deli style
1 cup Celery
1 Tomato
1 cup Onions
3 1/2 cups Spinach
1 1/3 tsp Olive or monounsaturated oil 
 Chicken Omelets
Sauté vegetables until softened, stir in egg whites and diced chicken. Cook until set with seasoning of your choice.   

 Mid Meal   Preparation Suggestions:  
1 cup Grapes
4 oz Tuna, canned in water
1 cup Tomatoes
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
18 Peanuts
1/3 tsp Olive or monounsaturated oil
364 Calories
  Tuna and Vegetable Salad
Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert.   

 Snack   Preparation Suggestions:  
14 grams Protein powder
1/2 Orange
1 cup Raspberries
1/3 tsp Olive or monounsaturated oil
6 Peanuts
182 Calories Protein Shake with Fruit
Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. 
  
 Dinner   Preparation Suggestions:   
 2 Peppers (bell)
3 cups Lettuce, romaine
1/2 cup Onions
2 1/2 cups Tomatoes
2/3 tsp Olive or monounsaturated oil
6 Olives
4 oz Turkey breast, skinless
364 Calories
 Turkey Breast with Greek Salad
Cook turkey and mix remaining ingredients together in a large bowl. Crushing the garlic and mixing it in with the vinegar, olive oil and some salt and pepper makes a great dressing   

 Snack   Preparation Suggestions:   
 3 oz Cheese, low or non fat
1 1/2 Apples
18 Peanuts
273 Calories Cheese, Apples & Peanuts
A quick snack to keep you going through the day!