What 300-400 Cal Meals look like…

Breakfast - 290 Calories
1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Oatmeal - 325 Calories
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana

Soup - 350 Calories
1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Chicken Salad - 350 Calories
1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water

Scrambled eggs - 360 Calories
2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter
1 coffee or tea
8 oz water

Fish - 365 Calories
6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Chicken and Rice - 395 Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

For anyone who binged today:

Tomorrow is a new day, don’t beat yourself up about it buttercup!

Food Diary tip:

Skip out Monday. Don’t track what you eat. Eat normally though. 

Over the weekend we tend to..well, have a life. We have pizza and movies with friends, we eat junk food etc etc. So on Monday we try to overcompensate for that. 

Sometimes it works, sometimes it doesn’t. When it doesn’t feelings of guilt and lack of control kick in, and soon we’re a haywire mess; we develop a bad relationship with food and beat ourselves up about our lack of self control.

On Monday: Eat as you normally do, disregard what you ate over the weekend, today is a new day, it is a new week!