Here is a list of foods a personal trainer friend made up for me, I need to start eating healthier and it will help to loose weight too.
Breakfast foods or snack foods
Oatmeal Plan or mix with fresh fruit and nuts
Cereal no sugar type
Eggs
Fresh fruit
bananas,oranges,apples,grapes,mangoes,kiwi,quauas,pears,
Fat free yogurt
Berries of any kind blue,straw,black
Avocados
Milk 2% or skim
Vegetables
Potatoes
Yams
Carrots
Corn
Green beans (real Good)
Black beans
Pinto beans
Onions
Broccoli
Main course items dinner/ lunch
Skinless chicken (white)
Fish (any kind as much as possible)
Lean red meat (beef or pork)
Fullers in meals
Brown rice
Low fat cottage cheese
Low fat cheeses
Peanut butter
Nuts (almonds, walnuts, sunflower)
Bread whole grains only any kind
Protein bars low sugar as snack
Protein shakes low fat and low carbs type
Coffee 2 cups a day
½ gallon water per 100lbs weight mix all day not all at once.
Note: load most of your carbs in the am before noon. Try to stay with fillers, veggies, main meal, and snack foods after noon mix water and coffee all day and if you need a snack mid day or mid afternoon use protein bars or shake. Eat small meals all day at least 6 per day if possible don’t try to catch up in one meal if you miss a meal. If you can try to us some kind of exercise three times per week 20 minutes.
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