What you eat on the TLC Food plan will depend on your calorie wants, whether or not your objective is to drop pounds, your nutrient wants, and your meals preferences. Here is a pattern of what a day would appear to be with this plan, in response to consultants.
Day 1
breakfast: Oatmeal, low fats milk and berries
lunch: Salad topped with chickpeas, greens, olive oil and vinegar
snack: Apple and nuts with low fats yogurt
dinner: salmon, broccoli and brown rice
2nd day
breakfast: Topped with entire grain cereal, low-fat milk, and banana
lunch: Turkey sandwich with sliced greens and fruit on entire wheat bread
snack: hummus and greens
dinner: Stuffed peppers with lean floor meat, quinoa and low-fat cheese
third day
breakfast: Low-fat yogurt topped with low-fat granola and berries
lunch: Quesadillas made with low-fat cheese and greens
snack: popcorn and apple
dinner: Stir-fried hen, greens and brown rice
Day 4
breakfast: Scrambled egg whites, low-fat cheese, greens and fruit, and low-fat yogurt
lunch: Salad topped with hen and varied greens and drizzled with low-fat French dressing.
snack: Complete wheat crackers with diminished fats peanut butter and apple slices
dinner: Complete wheat pasta with tomato sauce, broccoli and mini turkey meatballs
Day 5
breakfast: Smoothies made with low-fat or plant-based milk and fruit
lunch: Tuna sandwich with low-fat mayonnaise and child carrots on entire wheat bread
snack: Container of orange and low fats yogurt
dinner: Tofu brown rice bowl with greens and avocado
Day 6
breakfast: Oatmeal with sliced almonds, berries and low-fat milk
lunch: Ham sandwich with mustard, lettuce and orange on entire wheat bread
snack: apple and low fats string cheese
dinner: Mushroom and vegetable tacos with corn tortillas, avocado and fat-free refried beans
seventh day
breakfast: Complete grain toast with diminished fats peanut butter and berries
lunch: Minestrone with olive oil and vinegar facet salad
snack: Complete grain crackers, slices of reduced-fat cheese, slices of pear, and 1 glass of low-fat milk
dinner: Grilled Cod with Roasted Candy Potato and Inexperienced Beans
