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
