Hi luvmylbb,
Here is mine, it basically amounts to about 1400 calories a day.
For me:
Breakfast:
Fruit, try for a variety, usually equals 1 cup of fruit.
peanut butter + 1/8 tsp honey stirred and ate like pudding, I don't like my PB on anything besides bread, and don't do bread early in the AM.
Morning snack,
baby carrots, celery, cauliflower, and broccoli, I love raw veggies, and I'm generally in meetings by this time or working at my desk.
Lunch:
A chicken sandwich, with a truck load of lettuce, with low fat/sodium Italian dressing, as my sub for mayo. Then some more veggies like snap peas, green beans, etc.
snack
Yogurt and then some type of fruit this changes on a daily basis for me.
Dinner:
Charbroiled fish. Love to bbq, and I usually use lemon juice on fish when I eat it. As well as a salad with lemon juice, usually the other half the lemon so I don't waste it.
Snack:
A few mixed nuts and seeds like sunflower, a cut up piece of fruit, as well as finger veggies, carrots, celery, as I'm back at my computer doing all the paper work.
In general I don't do cheat days, as it is just so easy to erase a lot of the work you did during the week. All you got to do is go out and eat, and you could easily wipe out 3 days that week of working out and eating clean. If not a 4th or 5th day depending on what you order and how it was cooked. I've seen so many of my clients treat themselves to dinner, and gain every calorie they gave up that week in one sitting or ruin it all in one day. That it makes it hard for me to do that, as I see the results of it right in front of me on Monday morning.
If I do decide to have a cheat or something I double check and make sure it's less than 250 calories anything more then it's off limits. The reason why, is if it's more then 250, it starts to erase everything I had worked for that day, and as the calorie limit goes up, the more and more all my hard work went out the window, and I don't like working for nothing.
For example if you burned 500 calories working out. You only burned 200 or less in fat calories, generally it’s only about 120 fat calories that you burned. My treat is a little over two workouts of burning fat calories. And if my cheat nice and sweet and made with sugar, I get everything I just worked off back, as our bodies in general can handle a high amount of sugar without turning some of it to fat. So try to stay away from sweet treats and do something special with fruit if I craving sugar, if not I’ll have a piece of my multigrain bread and peanut butter.
HTH,
Kit
