Breakfast (400-500 calories)
2 slices of whole wheat toast (160 calories)
2 scrambled eggs (140 calories)
1 small apple (80 calories)
1 cup of coffee or tea with 2 tablespoons of milk (20-40 calories)
Mid-morning snack (100-150 calories)
1 small banana (90 calories)
1 tablespoon of almond butter (100 calories)
Lunch (500-600 calories)
Grilled chicken breast (150-200 calories)
1 cup of cooked brown rice (200 calories)
1 cup of steamed broccoli (50 calories)
1 small avocado (150 calories)
Afternoon snack (100-150 calories)
1 small pear (60 calories)
1 string cheese (80 calories)
Dinner (500-600 calories)
4 oz. of grilled salmon (200 calories)
1 medium sweet potato (100 calories)
1 cup of roasted brussels sprouts (50 calories)
1 small salad with mixed greens, cherry tomatoes, and balsamic vinaigrette (50-100 calories)
Optional dessert (100-150 calories)
1 small apple or 1/2 cup of berries (50 calories)
1 small square of dark chocolate (50-100 calories)
Note: Please keep in mind that calorie needs may vary based on age, gender, weight, height, and activity level. Consult with a registered dietitian or healthcare professional for personalized nutrition advice.
