Breakfast:

High Fiber Cereal:

Choices:

Kashi Go Lean Crunch (the Honey Almond Flax tastes good)
Frosted Mini Wheats
Fiber One Cereal
Fiber Plus Cereal

The Kashi Cereal is the best choice as it has a nice 9g of protein per serving too, but they are all good choices. You will be getting protein from the silk or milk.

You can also have yogurt first thing in the morning instead. Try to stay away from yogurts w/ artificial sweeteners like sucralose or aspartame.

Try:

Stonyfield Farm, Chobani or Columbo brand yogurt.

If you have time for eggs:

Egg Beaters, either scrambled or an omelet with 2% Kraft American Cheese slice.

Use Smart Balance butter in place of butter or oil.

or:
Slice of Organic Whole Grain Toast w/ 'Palmer All Fruit with Fiber.' Make sure to get the one w/ fiber. You're getting some protein from the whole grain bread and fiber from the jam, it's relatively low in sugar and a nice healthy start to the day.

Lunch:

-Tyson GRILLED Fully Cooked Chicken Strips - Frozen Bag (for making wraps or throw in salad after heating chicken for 10 minutes at 350 degrees)

-Tyson, Swanson or Snow's Chicken in Can (Next to Tuna Fish in Can) Looks like big tuna fish can. Mix w/ Smart Balance Mayonnaise for Chicken Salad.

Dip Celery Sticks in chicken salad, or use:

-Cedar's Whole Wheat Wraps or Whole Grain Bread, examples Barowsky's organic bread or Pepperidge Farm Farmhouse Whole Grain.

Make sure it doesn't just say 'Whole Wheat.' It must say 'Whole Grain.' Plain old wheat bread is usually white bread with Caramel coloring. Be alert.

Those wheat wraps can be a lunch's best friend. Try a hard boiled egg, some avocado, a tomato, (fresh beansprouts?) and spinach in a wrap. Use honey mustard or smart balance mayonnaise, maybe a little organic ranch dressing instead.

Get creative with the wrap fillers. Just try to make sure you have veggies and protein in them and keep the fat minimal.

Dinner:

Some Dinner Options:
Ground Turkey with Pasta and Sauce
Grilled Chicken with wilted salted spinach
Turkey Tacos
Salad with Grilled Chicken Strips
Omelet or scrambled eggs for Dinner (egg beaters).

93% Shady Brook Farms Ground Turkey (85% if they don't have the 93%)
your favorite pasta sauce
Dreamfields brand Pasta of choice

Brown and drain the turkey in a saucepan, then simply add the sauce to the saucepan. Simmer while making the pasta.

Combine at the end or pour meat sauce on top.

--Bake fresh chicken breast w/ olive oil and seasoning of choice or purchase Tyson GRILLED Fully Cooked Chicken Breast Fillets - Frozen Bag (I've only seen these full size breast fillets at Price Chopper) and heat them in oven as per directions.

Wilt Spinach for a side dish. Spinach will be cooked on fry pan w/ a little canola oil on medium high heat, for 2 minutes or until wilted. Salt as desired)

Turkey Tacos:
93% Shady Brook Farms Ground Turkey (85% if they don't have the 93%)
in the organic section only at Hannaford:
Bearitos organic Taco Shells
Bearitos organic Taco Seasoning mix

Fat Free or reduced fat sour cream
Ortega taco sauce for topping

Salad:
Look at the salad bag labels. Try to get a salad mix that has cabbage in it, higher fiber.
Add Grilled chicken strips, and or hard boiled eggs to your salad. Make it fun because you should probably have a nice big salad for dinner at least 2 days a week.

Snacks throughout the day:
Yogurt Fat Free or 2% (Stonyfield Farm, Chobani or Columbo)
Dried Fruit: Choices: Dates, Dried Plums. Mariani Dried Plums taste the best.
Regular Fruit: an Apple or Pear or seasonal fruit a day (no joke)
1 oz. of Almonds or walnuts (a handful). Emerald makes glazed walnuts.
Blue Diamond makes 'no added oil' Butter Toffee Almonds.
Fiber One Muffins (In the Frozen Section or bake them yourself, baking section)

Other snacks as well. Look for protein or fibrous snacks that are naturally low in fat.

You should be feeding your body to satisfaction 2.5 to 3.5 hours a day.
Try not to eat till you full or stuffed. This may be one of the hardest things you have ever tried, I am still working on it, but that's the key.
Eat something every 3 hours w/o over eating.

1 Box Dreamfields Rotini
1 8 oz washed and sliced mushrooms
2 Shallots - sliced
4 Tablespoons Benacol or Smart Balance
4 tablespoons flour
8 oz or 1/2 container Reduced Fat Sour Cream
1 Can Beef Broth
1 package shady brook farms 93% ground turkey
salt and pepper
Start the Sauce first:

place 2 tablespoons smart balance or benacol in fry pan at medium high
heat. Add the shallots and mushrooms. Cook until Soft. Remove from pan.

While making the sauce, now is the time to start boiling the water for pasta.

Add pasta as soon as water is boiling. drain. Hopefully the pasta is completed at the same time the sauce is completed.........

Add ground turkey to fry pan, and brown until no longer pink. drain liquid from fry pan.

Add remaining 2 tablespoons of smart balance or benacol to turkey in fry pan. once melted, immediately add the 4 tablespoons of flour, stir.

Add Beef Broth and continue to stir until slightly thickened.

Add the mushrooms and onions back into the fry pan.

Stir in the sour cream. Cook until hot, not boiling. Sauce over pasta in a bowl. Yum.

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