One of the questions I get asked most often is "what do you usually eat?" Here is my typical daily meal, and yes, I do eat this most days with slight variances or an occasional cheat meal.
Breakfast- 1 cup Old fasioned oatmeal ( add splenda to the oatmeal ) and 1¼ cups egg whites made like an omelet in a non-stick pan.
snack- 1 peice of fruit or broccoli/carrots with 1 serving of non fat dressing
lunch- Whole wheat turkey/ham/roast beef sandwhich with broccoli/asparagus/green beans/plain salad.
snack- celery with 1 tlbs peanut butter.
dinner- 1-1.5 servings whole wheat pasta with light marinara or brown rice with 6-8oz boneless skinless chicken breast that has been grilled on my George Foreman grill.
10 minutes before bed- 1¼ cups egg whites cooked in a non-stick pan or 2 servings of non/1% fat cottage cheese.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.