Breakfast: 1 wheat english muffin, 2 egg whites, cup of fruit cup of green tea or coffee (always black - no sugar, no cream)-
Snack: open faced tuna sandwich on rye with a slice of tomatoe -
Dinner: simply chilli (4oz of protein, tomatoe sauce, 1 tbs chili powder, green peppers and onions) a dallop of fat free sour cream served over or with 1/2 cup wheat spaghetti -
Snack: 1 meduim apple and tsp peanut butter
Dinner: 3-4 oz of grilled or baked protein, 1 cup of steamed brocolli
* a dallop is a teaspoon or tablespoon pluncked over a dish and added for color, flair and flavor.
