Breakfast: boiled eggs, omlette, oats (NOT instant oatmeal - which is not healthy at all - just plain oats with lowfat milk or water)
Lunch, dinner, snacks: chicken (chicken breast has the best nutritional value), fruits (don't overdo them though, they're mostly carbs), vegetables - frozen or fresh, canned tuna (get tuna in water, not tuna in vegetable oil), cottage cheese (full of protein, also mixes with canned tuna very well, trust me), fish (even if you buy it frozen it is still pretty healthy), mushrooms (not much nutritional value but low calories, good for losing weight), plain lowfat yoghurt (e.g. greek) and beans (lots of protein).
And also stay away from sauces such as ketchup and mayonnaise - they add tons of calories and you can learn to live without them
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