Here's an example day that I had that might give you some ideas. I eat around 1400-1600 calories, and this day was about 1600 calories (28% fat, 24% protein, 48% carbs).
Breakfast
Veggie and cheese omelette (To make this, heat a pan and spray it with olive oil cooking spray or Pam, then sautee some diced veggies like green peppers and onions. Once they're tender, add 1/2 cup egg beaters for the omelette. Top with a slice of Kraft 2% Pepper Jack cheese and salsa.)
Potatoes o'brien (To make this, heat 1/2 tablespoon of olive oil in a pan. Add 1 serving of Ore Ida potatoes o'brien OR 3 ounces of diced raw potato, and some diced onions and green peppers with garlic. Salt and pepper, serve with catsup.)
Lunch
Steak and veggie stir fry over brown rice (Take about 3 ounces of tenderloin cut into strips, along with some chopped up broccoli, water chestnuts, snow peas, etc., and sautee in a pan with 2 tsp canola oil and some Kikkomon stir fry sauce. Serve over brown rice.)
Snack
Banana
Dinner
Prawn curry over coconut ginger rice (Melt 1 T lowfat margarine in a pan over medium. Sautee 4-5 ounces of raw shrimp together with some strips of green and red peppers, and onions. Add a serving's with of curry paste and cook a bit more, until it's well mixed. Serve over rice -- I use A Taste of Asia's coconut ginger jasmine rice.)
So that's an example of one of my reasonably healthy days. Like I said, it's about 1600 calories, but there's places to cut if you eat less than that. There's about 400 calories of rice in there, so you could eat 300 calories worth and you're down to 1500. And the steak in the stir fry could be replaced with lean chicken, and you're down to 1400. There's also almost 200 calories of lowfat butter/oils that things are sauteed in, you could replace those with Pam spray and get it down to 1200, though personally I find the oil and butter is important for the flavor and satisfaction of the dishes.
And as far as cooking, if you're really lazy you can do like I do sometimes, and use frozen instead of fresh vegetables. They sell bags of diced onions, diced green peppers, stir fry vegetables, and sliced peppers here, that work really well for me. I cook up the rice in the microwave, and it's all super quick.
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thanks!
