Start with breakfast with-in 2 hours after you wake-up. Meals to follow should be spaced every 4-hours or so thereafter.
- BREAKFAST ideas for adults include: cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit.
- LUNCH ideas include: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn’t have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables.
- DINNER ideas include: chicken, fish, and whole grains. Always include vegetables. Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entrée.