For Kimiko (and others who want to know)

Prism Meal Ideas:

With a 1300 calorie day, I try to divide it like so:


Breakfast: 250-300
Lunch: 350-400
Snack: 100-150
Dinner: 500-600

I do not eat after 8:00 PM.

If I am working out, I try to add another snack in there.

***************************************************************

Breakfast

Multi-grain hot cereal (trader joes, fred meyer) 130
Currants, 1 T 30
Raw honey, 1 t 21
2% milk, ½ c. 60
Pistachios, 10 34

Total as written: 275

Lower cal version (substitute Splenda for honey and 1% milk for 2%)
244

***************************************************************

2 whole eggs, any style 140
1 toast with simply fruit jelly, 1 T 140-164(depending on bread)

Total: 280-304

***************************************************************

Cherrios, 1c. 110
2% milk 60
Splenda or honey 0-21
½ banana 55

Total: 225-246

***************************************************************

Rice cake 35
Peanut butter, 1T 100
½ banana 55

Total: 190

***************************************************************

2 eggs, fried with spray oil 140
2T grated Cheese 58
Salsa 5

Total: 203

***************************************************************

Lunch/Dinner

1 rice cake 35
Turkey lunch meat 60
Mustard (honey or Dijon) 10

1 C. of soup (Healthy Choice chicken and rice) 180

Handful of veggies (carrots, sugar snap peas) 40

Total: 325

***************************************************************

Grilled Chicken salad

Pre-grilled frozen chicken strips, 3 oz. 110
Greens
Tomatoes
Carrot shreds
Onions (I just count 50-60 cal for all veggies)
Bacos, 1 T 30
Black Beans, 1/8 c. 40
1T Shredded cheese 28
Newman’s Own Light Honey Mustard, 2 T. 70


Total: 338
Or…to make above salad like my favorite salad at RR, I use 2 T. of Gregg’s Ranch Dressing (140) and 1 T. of BBQ sauce (50). I usually reserve this for dinner, as it is higher in calories, or if I have had a smaller breakfast.

Total as RR salad 468

***************************************************************

Two corn tortillas(phase 2 and beyond) 110
Pre-grilled chicken, 3 oz. 110
2 T sour cream 60
Salsa 10
2T Cheese 56

Total 346 (290 w/o cheese)

***************************************************************

Chicken breast grilled, 3 oz. 100
Melted cheese, 2 T. 56
Rice cake 35
2T. Guacamole 50

(Cook chicken and melt cheese first, then put on cold rice cake and guac. Heating rice cake changes it to a chewy consistency I don’t care for.)

Total: 241

***************************************************************

1 c. brown rice 180
Chicken breast , 3 oz. 100
Broccoli or stir fried veggies 60
Yummy sauce, like red curry thai or stir fry 80

Total: 420

***************************************************************

1 c. brown rice 180
Spaghetti sauce, ½ c. 60
2T. Parmesan cheese 58
Veggies 50
Rice cake with butter 70

Total: 418
Snacks



Rice cake 35
Peanut butter, 1T 100
1 T. Simply fruit jelly(smuckers) 40

Total: 175

***************************************************************
1 rice cake 35
Turkey lunch meat 60
Mustard (honey or Dijon) 10

Total: 105

***************************************************************
Blue Bunny supreme ice cream bars (Phase 2) 160

***************************************************************
20 pistachios 68
½ apple 40

Total: 108

***************************************************************
String cheese 80

***************************************************************
Raw Almonds 7/each

***************************************************************
Pistachios 3.4/each

***************************************************************
No sugar puddings 60
Raspberries(1 cal/each) 40

Total: 100

***************************************************************



When I eat out

Red Robin:

BBQ chicken salad-no bread-substitute onion straws for chopped red onion
500-600 calories

Chicken Ensenada plate 400

Salmon burger(phase 2) 500

***************************************************************

Applebees:

One of the weight watcher meals, convert points into calories by multiplying by 50

Steakhouse salad 600

***************************************************************

Terriyaki:

Chicken and rice and salad (watch portions) 450

Veggies and rice 350