Quoting ♥Love♥:" I hope the last few weeks arent too hard on you! Thank you for the advise and encouragement, I appreciate ... [snip!] ... bought stuff to try the Special K 2 week challenge, idk if Ill keep up with it totally but I thought it might be good to try."
I'll look around and see what I can find. I am sure there are a bazillion lol. One thing to remember is low fat most of the time can mean increased sugars/carbs, which causes cravings. So doing low fat isn't always the best decision. Compare labels and see where it is better to buy low fat or not based on how much it increases the sugar content.
Look for whole grains, fresh fruit and vegetables, good fats like nuts/seeds/olive oil/peanut butter and dressings/marinades made out of those ingredients. Make sure your portion sizes are correct.
Plate full of mostly vegetables, with smaller portions of meat and your whole grain carb choice. Also you should be eating every few hours to prevent blood sugar drops which cause cravings. So 3 meals a day and 3 snacks is what I do.
So some examples of like what I eat when I am trying to eat well and balanced is:
Whole grain pancakes
Whole grain cereal with 2% milk
Whole grain toast
Eggs prepared without added fat/oil
Turkey/tuna/white meat sandwich on whole grain bread or in tortilla wrap
Salad topped with shrimp, fish, or white meat chicken and a dressing made of natural oils ingredients.
Whole grain/brown rice topped with stir fry vegetables, tofu or chicken.
Turkey burger on whole grain roll
Dinner leftovers but served at lunch size portion
Lean meat prepared broiled, grilled, or baked with only natural oils added
Vegetables, steamed, boiled, baked or raw
Whole grain pasta, rice, bread, baked sweet potatoes, squash, corn or other higher carb side.
Use spices, sauces, oils, butter all made of natural fats. (ex: no margarine, vegetable oil, high sugar sauces)
Water (Goal: get all water intake in for day by dinner each day)
No soda or high sugar drinks
Nothing after 12 hrs before your wake up time each morning (ex: wake up at 7am then no food after 7pm)
Whole grain crackers topped with peanut butter