Snack #1: ½ pb&j (1 piece bread; ½ Tbsp b, ½ Tbs low-sugar jam) (160 cal)
Lunch: 1.5 cups homemade vegetable soup w/ ¼ cup diced cooked chicken (125 cal); spinach/red pepper salad with lemon-dill-yogurt dressing (40 cal)
Snack #2: orange (65 cal)
Dinner: 1 medium chicken breast, baked in a foil package with spinach, celery, onions, garlic, herbs, and a drizzle of olive oil; ¼ cup (uncooked) brown rice (550 cal)
Dessert: 1 cup no-sugar-added hot chocolate (60 cal)
I used FitDay to come up with the calories in each of these foods. In addition to calories, the program also shows me how many grams of protein, carbs, and fats I am taking in, and what percentage of my total calories comes from each of those categories.
With the meal plan listed above, I see that I have planned about 1290 calories for the day, which is a little under what I’m shooting for. So where could/should I add on? Well, let's look at what I'm eating in different categories. First, I've got lost of veggies included today-- spinach, carrots, celery, tomatoes-- what with the vegetable soup, the salad, and the add-ins to the chicken packet for dinner. I'm getting lots of good vitamins. I also have a banana and an orange, further boosting the vitamins. Fruits and veggies are all-stars; they add lots of goodness with little punch to the pooch (the stomach pooch, that is). So I have a good balance of fruits and veggies.