Breakfast: Cranberry Walnut Oatmeal

Microwave 1/2 cup rolled oats with 1/2 cup plain soymilk, 2-3 chopped walnuts, & 1 Tablespoon dried cranberries for 90 seconds.  I always start the day with coffee and skim milk as well.

Morning Snack: Stonyfield Farm Nonfat Keylime Pie yogurt

Lunch: Chickpea, Lentil Salad

I prepped this salad the night before to take to work the next day.  In a tupperware, combine 1/2 cup chickpeas, 1/2 cup Trader Joe’s steamed lentils, 1/2 cup chopped carrot, celery, green pepper, and cucumber.  Top with 2 T plain hummus and 1/4 sliced avocado.  I usually crush 2 Ryvita crisps into this salad right before I eat it.

Afternoon Snack: Crumbs Cupcake

Crumbs’ large cupcakes can top 600 calories, and contain more than the recommend 6 1/2 teaspoon per day sugar allowance.  I didn’t need it, but I wanted it. Could I have eaten half and been satisfied?  Yes, but I wanted the whole thing.  It was so pretty, and so delicious, and I enjoyed every bite!   But I also enjoyed the 45-minute, grueling spin class I took later in the evening to burn it off.

Dinner: Steamed Broccoli, Shrimp, Water Chestnuts

I wanted to balance my afternoon indulgence with a healthy dinner.  Steaming is a great cooking method to lighten up meals because you don’t need to use any oil or cooking fat, and it’s super fast and easy.   Simply place a steamer basket in a pot with 1-2 inches of water.  I filled the basket with 2 cups chopped broccoli, 5 frozen shrimp, and 1/2 cup water chestnuts, and then drizzeled 1 Tablespoon of Veri Teri Hoisin before eating.

Tip: Water Chestnuts provide a satisfying crunch to asian-inspired stir-frys and salads.  If you want to make a meal “light” yet filling, replace some or all of the rice or noodles with water chestnuts.

Evening Snack: Large Orange & Red Grapes

This day’s menu provided plenty of fruit, veggies, lean protein sources (shrimp and beans), whole grains (oats and rye), low-fat dairy (yogurt and soymilk), and heart healthy plant fats (walnuts and avocado)  Although I overdid it sugar-wise (large cupcake), I managed to stay within my daily calorie needs (1800-2000 calories/day)  by choosing nutrient-dense whole foods for my other meals.  It’s all about balance folks.

Grocery List & Pantry Staples: rolled oats, walnuts, canned chickpeas, Ryvita crispbread, Trader Joe’s steamed lentils, canned water chestuts, frozen shrimp, non fat yogurt, Veri Teri Hoisin