Not to be too particular:
Breakfast:
1 cup of non fat cottage cheese with two table spoons of flax seeds
1 cup of strawberrys
1/2 cup of bran flakes
1 slice whole wheat bread
Mid Morning:
1 and 1/2 cup of greek yogurt (plain) with 1 teaspon of honey and walnuts and raisens
Lunch:
Turkey sandwich (4 oz turkey) on whole wheat with two slices of non fat american cheese
Dinner:
Something around 500 calories. For example a Chicken breast with baked potatoe with a small amount of cheese. Followed by fresh fruit
Evening snack:
Shake
1 cup non fat milk and 1 cup of strawberrys
teaspoon of vanilla extract
2 heaping scoops of vanilla whey protein powder
a table spoon of peanut butter
Ice to taste
I will change this up next week.