MEALS
A L L I A N C E I N H E A L T H
MEALS
Practical Suggestions for Meals
Breakfast:
- Egg white omelet using 2-3 egg whites only.
- OR 2-4 hard boiled eggs (egg whites only).
- 1/2 to 1 cup of yogurt.
- A cup of coffee or tea or milk.
Lunch / Dinner:
- A cup of coffee or tea.
- A bowl of vegetable soup.
- A plate of grilled chicken and fresh garden salad (you may add salad dressing).
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- A cup of coffee or tea.
- A bowl of vegetable soup.
- A small chicken or turkey or tuna sandwich. Discard the top slice of bread, and make it an open sandwich.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- Grilled vegetables such as bell pepper, zucchini or eggplant Chicken or turkey strips stir fried.
- A small glass of wine.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- Steamed vegetables such as broccoli or cauliflower.
- Grilled chicken or Steak.
- A small baked potato (without butter or cream).
- A small glass of wine.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- Shrimp on a small bed of pasta.
- A small glass of wine.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- A bowl of soup.
- Fish, grilled or baked, especially Salmon.
- A small glass of wine.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- 6 inch turkey or chicken Subway sandwich. Discard the top slice of bread, and make it an open sandwich.
- A diet soft drink.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
Ethnic Foods / Chinese:
- A cup of won ton soup.
- Beef or chicken or shrimp, cooked any Chinese style with a small portion of steamed rice such as ½ a cup.
- Hot tea.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- Mongolian barbeque beef or chicken.
- Hot tea.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
Japanese:
- 2-3 sushi, avoid rice rolls.
- Stir fried beef or chicken on a small bed of steam rice such as ½ cup.
- Hot tea.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
Mexican:
- One chicken or beef burrito with beans.
- Very small amount of rice (no chips or nachos or guacamole).
- A cup of coffee.
- A cup of minestrone soup.
- A plate of chicken or beef fajitas.
- A cup of beans. (Do not eat tortilla, chips or nachos).
- A cup of coffee.
- A fresh fruit such as a small apple, pear, or a few strawberries.
Indian/ Pakistani:
- Two pieces of Tandoori chicken.
- A small portion of rice (about ½ of a cup).
- About a cup of dal.
- Hot tea (chai without sugar).
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- Two Seekh Kebobs.
- 1/2 naan.
- A plate of vegetable such as okra, spinach or cauliflower.
- A small glass of wine.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- One samosa.
- 1/2 naan.
- A small portion of chicken or beef or lamb curry.
- Hot tea.
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
Mid Eastern:
- Two pieces of Tandoori chicken.
- A small portion of rice (about ½ of a cup).
- About a cup of dal.
- Hot tea (chai without sugar).
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
- A small portion of chicken shawarma.
- A small portion of rice (about ½ of a cup).
- A fresh fruit such as a small apple or pear or plum or a few strawberries.
Greek:
- A small plate of Greek salad.
- A small portion of Gyro meat (no cream or fries or rice).
- A fresh fruit such as a small apple or pear or plum or a few strawberries.