I don't know about the calorie counts but here is my menu today

B - whey protein shake
L - chicken breast stuffed with blue cheese drizzled in hot sauce and served over wilted spinach
S - raw almonds
D - Salad with some kind of protein added (maybe more chicken or some tuna), yogurt with berries

i also dont' calorie count but here is what i had yesterday....


breakfast: 1/2 a protein bar *these suckers are huge so i only ever eat half, just as a personal rule*

Morning Snack: An Apple chopped up and mixed with cinnamon and 1/2 cup of fat free sugar free vanilla yogurt

Lunch: 1/2 a whole wheat pita, turkey deli meat, diced up red onion, yellow and green pepper and pineapple, one fat free mozza cheese slice

Afternoon Snack: 1/2 Pink Grapefruit

Dinner: Flat out wrap baked, like a pizza crust, 1/4 low sodium pasta or pizza sauce, diced onion, pepper, pineapple and chicken. I use another fat free mozza cheese slice and bake it until that melts on the top. Its like a pizza, super good!!

OK - here's mine

BREAKFAST - 2 omega 3 eggs scrambled with spinach, 1 tsp unsalted butter, 1tsp EVOO, 2 pieces whole grain toast with TJ's cherry 100% fruit spread.

SNACK - smoothie made with 1c soymilk, 1/2 banana, 1/4 c oatmeal, better n peanut butter, flaxseed, stevia

LUNCH - spinach salad with beets, sunflower seeds, feta, vinaigrette, tilapia

SNACK - cottage cheese, tomatoes, pepper

DINNER - ww pasta, marinara with chopped onions, shiitake mushrooms, ground turkey, mexican squash

SNACK - leftovers

that makes 12 superfoods today!

Lets see, so far today:

1 Package Quaker instant oatmeal- maple and brown sugar 3 pts

2 Home-made whole grain oatmeal cookies 4 pts
1 orange 1 pt

Small piece baked salmon 3 pts
1 c. broccoli 0 pts

1c. bran cereal 1 pt w/
1c. skim milk 2 pts and
1 banana 2 pts

So that's 16/25 pts so far.
I was thinking of having some hot chocolate, and I have no idea what dinner will be.

Today:

B: Maple & Brown sugar oatmeal, whole grain eng muffin w/ wedge LC cheese, light & fit yogurt smoothie 385 calories
S: 2 Clementines, 1oz mixed nuts 240 calories
L: Progresso pot roast soup 240 calories
D: *V-day dinner* Possibly stuffed salmon with baked zucchini and a treat OR chicken marsala. But we're going to our favorite diner...so I am sure a safe bet will be the salmon!

I'm doing the Take It Off Weight Loss plan at my gym along with working out 2x a week with a trainer. So...

B'fast: 1 starch, 2 fruit (i.e. 1 light English muffin + kiwi + 15 grapes)
Snack: 1 protein (i.e. 4oz of chicken/turkey or cottage cheese)
Lunch: 1 protein, 1 fruit, 1 starch, 1 veg (i.e. tuna salad in a ww pita + 1/2 banana + roasted brussel sprouts + garden salad)
Snack: 1 protein (i.e. 4oz of chicken/turkey or cottage cheese *or* a protein bar)
Dinner: 1 protein + 2 veg (i.e. 4 oz of flank steak + broccoli + carrots + garden salad)

Done. :-)

P.S. I've lost 14lbs and 3.25% bodyfat in 5 week on this plan.

BREAKFAST - strawberry crisp, soymilk, homemade turkey sausage
SNACK - odwalla trail mix energy bar, soy tea latte
LUNCH - spinach salad with chicken, feta, sunflower seeds, beets, vinaigrette
SNACK - apple, tj's dark chocolate 100 calorie bar
DINNER - harvest grains blend, roasted corn, bell peppers, onions, ground turkey, marinara

that makes 16 superfoods today!

~*~*~ my tightest jeans are looser now - and this is after they just came out of the wash! :carrot:

B: 1 & 1/2 cup cheerios with 1/2 cup milk
S: popcorn (100 cals)
L: 2 slices italian bread (I AM OUT OF WHEAT :() and 3 slices cheese with 1/2 tbsp mayo, a bag of cheez its (210 cals, but eh!)
D: 6 oz salmon marinated in zesty italian dressing with brown rice & lots of veggies!

Today hasn't been my healthiest day. Barely any fruits/veggies and lack of planning. I neeed to go food shopping ASAP.

I've decided to write myself out a meal plan for the rest of the week and here's whats on the menu.

Tues--
Breakfast: Tall glass ice water, egg white omelet with salsa
Snack: 1/2 Apple with crunchy peanut butter (1 tbsp)
Lunch: Lean Cuisine Meal (probably veg. egg roll) and large salad with onion, feta and mustard
Snack: Yogurt, string cheese and orange
Dinner: Tuna Salad and wheat thins
Approx. 1200 calories

Wed--
Breakfast: Banana and yogurt with 1 slice wheat toast
Light and Healthy WW Orange Juice
Snack: Celery and peanut butter with raisins
Lunch: Lean Cuisine Meal and carrot sticks with mustard
Snack: A string cheese stick and an orange
Dinner: Low-Cal soup (maybe vegetable or Southwest Chicken) and tomato sandwich on wheat toast
Approx. 1250 calories

Thurs--
Breakfast: Egg white and salsa omelet
1 Slice wheat toast
Iced white tea
Snack: Celery with Laughing Cow light cream cheese and raisins
String cheese stick
Lunch: Tuna Salad and an orange
Iced white tea
Snack: Carrot sticks and mustard
Dinner: Lean Cuisine Meal and a large salad
Approx. 1000 calories

Friday--Sunday I give myself a bit of a break, less structure, but probably not over 1500 calories.

Today:

B: 4 pancakes, 1 tbsp syrup, 12oz water: 458 calories
L: 6oz salmon, vegetable medley, 12oz water: 350 calories
S: 16 wheat thins, LC light Swiss wedge, 3tbsp salsa, 12oz water: 200 calories
D: Wawa whole wheat shorti with pepperjack cheese & roast beef, serving of clam chowder soup, sprite zero: 600 calories
Post work-out snack: Kashi go lean crunchy bar with 12oz water: 180 calories

Personally, if I had to eat the same thing day after day I'd go crazy. I do have a method that allows for healthy eating, however.

oatmeal in the morning
2-3 servings of fruit per day
1 serving of nuts (soy nuts and almonds are my favs)
Lean protein
No sauces or anything with a high concentration of fat, cholesterol, or calories.

I eat about 1400-1450 cals per day, with some moderate calorie shifting.

the last few days i have been writing out the night before what i'm going to eat the next day. most of the time i eat on the fly and just keep track as i go but i was getting off plan sometimes so i'm structuring myself for a bit. today looks like this:

b: tomato, onion, feta chz omelet (130cals)
s: WW string cheese + small apple (100cals)
l: sushi!! (280cals)
s: 100cal pack guacamole + wonton wrappers to dip (180cals)
d: whole wheat pasta w/ homemade spinach tomato sauce (350cals)
s: 1C raspberries w/ SF chocolate pudding (125cals)

that leave me with 145cals leftover to grab a skinny latte or a diff snack or a big salad w/my dinner- whatever. :D

My basic meal plan structure:

Breakfast:
-Green smoothie
-Small salad with a non-vinegar based dressing (dark leafy greens with fruits or whatever)

Lunch:
(If I have time to prepare something at home)
-Green smoothie
-Fresh fruit salad
-Small salad with a non-vinegar based dressing
-Nori veggie wrap
-Raw food leftovers (raw food tacos or whatever)

Dinner:
-Big salad :D :D :D (love those)
-Raw food dish of some kind

Yesterday I had:
Breakfast/Lunch (i got up late): Small salad (dark leafy greens, sprouts, veggies)
Dinner: BIG SALAD :D (soy chicken patty over greens and veggies)

I'm still merging into raw foodism and basically I eat a vegan and mostly raw diet. Currently learning how to use my dehydrator so I can substitute the soy stuff for something else. Also learning how to get fat and calories in there lol. Often when I eat I'm full for hours, even if it is something small. :carrot:

Today:

B: 1 & 1/2 cups whole grain cheerios, 1/2 cup skim milk
S: 16 wheat thins
L: 1 slice italian bread, 2 slices cheese serv of broc soup
S: popcorn!
D: 8oz chicken, 2oz pasta, and 2 serv veggies, 1/2 cup pasta sauce

post workout snack: luna bar :D

Approx. 1450 calories

I usually eat more fruits in my day, but I am in desperate need of shopping but can't until Monday. :(