Personally I try to stick to this one:
Multi vitamin, selenium and zinc supplements. Unlimited water and green tea and up to 3 cups coffee per day.
Protein Bar and fruit
Granola type cereal with soy milk
Soft Pretzel or Bagel (Whole Wheat or Multi Grain)
Handful of dried fruit and nuts
1 handful of nuts and seeds (Almonds, walnuts, hazelnuts, various seeds)
2 Tbsps Natural Peanut Butter on 2 Slices Whole Wheat and Flax Seed Bread
6 oz. soy yogurt
Salad: Lettuce, pasta, sundried tomatoes, mushroom, walnuts, olives with oil and vinegar dressing
Brown Rice with steamed veggies and tofu
Fruit or Veggies or Soy Yogurt
The ideal would be:
Mixed Veggies (Baby spinach, tomatoes, carrots, broccoli, mushrooms, etc) with a little flax seed oil mixed with olive oil, vinegar and/or lemon juice.
But I usually have:
Some type of veggie or soy protein (veggie burger, veggie hot dog, or tofu, tempeh, seitan) with rice or pasta and veggies
Soy yogurt or soy milk
If I'm hungry Snack:
1 piece of fruit or glass of orange juice
Get rid of sodas (diet included) - or try to cut back as much as possible. I drink some Snapple, but am trying to limit those as much as possible.
Make sure you get lots of leafy green veggies and soy milk and/or soy yogurt for calcium per day. Try and incorporate flax seeds each day for your Omega 3s (oil, ground, etc.). If you don't like these alternatives, there's a cereal
that contains flax seeds in it.
What kind of activity or exercise do you like to do ?