Seattle Personal Training

 Rather than having three big meals per day, try to eat five or six smaller ones.  The trick, however, is not to eat any more calories than usual but to spread them more evenly throughout the day.  This strategy prevents overeating, since you’re never ravenously hungry.  It also keeps your body from lowering its metabolic rate and conserving fat.  Plus, it eliminates those dips in mood and performance you feel around 10 am and 3 pm.

• 1 bowl high-fiber cereal topped with 8 oz low-fat yogurt 
• 8 oz nonfat yogurt with one cup fresh berries
• 1 1/2 slices fat-free cheese on a slice of whole grain bread 
• 4 egg-white omelet with sauteed spinach and mushrooms
• Raw vegetables and 1 stick string cheese
• 3 slices deli turkey with 1 orange
• 2 cups vegetable salad topped with 5 grilled shrimp
• 4 oz turkey or ham sandwich on whole wheat bread
• One apple with small handful unsalted raw almonds
• 4 oz turkey/lettuce rollups with one cup baby carrots
• One cup whole grain cereal with half-cup skim milk and 1/2 banana
• 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
• 1 whole wheat English muffin, topped with 1/4 spaghetti sauce and 1 stick reduced-fat string cheese cut into 1/2-inche slices
• 1/2 cup of cooked dry beans, lentils, or legumes
• 1 cup frozen grapes 
• 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat
• 1 cup thawed frozen berries blended with 1 teaspoon vanilla extract, 1 cup fat-free milk, and 1 cup crushed ice (added slowly)