Some insight into my plan

Here are some of the foods that I am incorporating into my healthy diet.
1. Special K protein plus cereal
(not that this brand or the extra protein is essential, but I just like the taste and the nutrient breakdown. Eat a cup or so with skim milk as the first meal of the day and about 6:30am)

2. Fruit
(Include the fruit daily for the vitamins, banana, small apple, 50 kcal Healthy Harvest applesauce cup)

3. Quaker 90 kcal oatmeal raisin granola bar or simialer product. Usually combine this with the fruit shortly after breakfast and before lunch.

4. Lunch: keep this about 600 kcal and always have raw salad (carrots, broccoli, chic peas, black olives, spinach leaves, lettuce and 30 kcal italian dressing) I try to have 2 vegetables along with a meat or soy product. At least once a week, I have a flax seed muffin that is high in essential fatty acids at 120 kcal. Here are some of my favorites:
342 kcal whole wheat, spinach, broccoli, veggie personal pizza
80 kcal mini carton skim milk
raw veggies
25-55 kcal vegetable sering x 2
200 kcal talapia fish filet
250 kcal small chicken filet
340 kcal vegetarian soup...chilli, bean, vegetable etc.
Salad with 4 oz of grilled chicken
You will be supprised how much you can eat if you make better whole food choices.

5. Mid afternoon snack...ESSENTIAL. this can be anything and should be around 200 or so kcal

6. V8 Splash diet tropical juice. 10 kcal/8oz...love it! drink at least 24 oz a day.

7. Dinner: about 600 or so kcal and is simialer to the lunch guidleines

I try and hit between 1700-1900 kcal's per day and get at least one day a week of up to 2100 kcal's. I have found that anything under about 1600 leaves me exhausted and unable to make it through a whole workout. So think more about vegetables and whole wheat and stay away from processed as much as possible. YES Cheezits are not the best choice.