Breakfast

• For breakfast, allow 450 to 550 calories. Look for oatmeal that is high in fiber; at least 7 grams of fiber per serving is ideal. Oatmeal products (150 calories per serving) that are high in fiber can also be high in protein, which is ideal. If you aren't particularly fond of eating oatmeal because of its bland flavor, then add 1 tablespoon of natural peanut butter (100 calories) to a hot bowl of oatmeal, mixing the peanut butter in thoroughly. For variety, cut up fresh fruit like a banana (70 calories) or strawberries (50 calories per cup) and mix them in with the oatmeal. Eggs are another lovely alternative for high-protein breakfasts. Two hard or soft boiled eggs (70 calories for one egg) will give you the protein you need, without adding extra calories to your meal that often come about when eggs are cooked in substances in oil and butter. Sprinkle a small amount of salt or pepper on your eggs. Have some fresh fruit on the side (50 calories per cup). You can also have a piece of whole grain toast (100 calories), but avoid butter and cream cheese, and reach for a natural jam instead (50 calories per teaspoon).
  
  

Lunch

• When approaching a low-calorie meal plan, be careful not to underestimate the importance of eating throughout the day. Target 500-600 calories for lunch. Do not skip breakfast or lunch, for if the body gets too hungry, it tends to crave sugary, fatty foods as a result of peaked insulin levels. If you're not a huge breakfast eater, wait until lunchtime to eat oatmeal or eggs, and have a piece of toast and some fruit for breakfast (150 calories together). Lunch choices could also include a filet of grilled tilapia (150 calories), a baked potato with a dollop of sour cream or ½ oz. of white cheese (200 calories) and a salad with a chopped hard-boiled egg and oil and vinegar dressing (230 calories).
  
  

Dinner

• Target 500 calories for dinner. If you have eaten good helpings of protein, and foods hearty in vitamins and minerals throughout the day, you shouldn't be starving by dinner. But in keeping with a lean protein-focus regimen, you can have fish (such as a 4 oz. fillet of salmon for 220 calories), chicken breast (140 calories for a 3 oz. piece) or turkey breast (120 calories for 4 oz.) as a dinner protein base. Baking these meats is ideal, and try to avoid creamy sauces, or other toppings that will overload your calorie intake. Instead, sprinkle some natural almonds (80 calories for ½ oz.) or walnuts (90 calories for ½ oz.) on top of the meat after it has been baked. Enjoy some steamed broccoli (30 calories per cup) or carrots (45 calories per cup) on the side. You can also eat a baked potato (150 calories), though starches are generally not the best sources for nutrients with low-calorie plans. Instead, focus on leafy greens, beats, cabbage and carrots (each under 50 calories per serving). Salad is always a wonderful dinner component, but avoid cream-based dressings and reach for dressings that are made of apple cider vinegar like an apple cider balsamic (50 calories for 2 tbsp.). Apple cider vinegar is said to be beneficial for losing weight, and contains several health-promoting properties. These choices can also be used for lunch.
  
  

Snacks

• A terrific reference to follow calorie amounts for various foods is www.calorieking.com. You can determine how many calories fruit or other foods contain to help you decide what to snack on throughout the day. A good rule of thumb is to avoid portions that cannot fit in the palm of your hand. Good snack options include a 5 oz. cup of greek strained yogurt (130 calories), a cup of fresh fruit (50 calories) and mixed nuts (80 calories for ½ oz). Energy bars with at least 10 grams of protein are great if you're on the go (200 calories). Also try hummus and toast (150 calories for 2 tbsp. with a piece of toast).