Give an example diet?

Question

I exercise about 5 times a week cardio,pilates,etc... but don't quite know what to eat after.Can you give me some example foods for breakfast,lunch,dinner,snack.Thanks for your help

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
example
breakfast- old fashione oatmeal with egg whites and chunks of avocado
snack - mango
lunch - veggie salad in whole wheat pita pockets
snack - 60cal pudding with kashi heart to heart cereal
dinner - steamed veggies with boilde chicken meat
snack - fruit salad

Answer 2

I Love tuna sandwiches,salads for lunch.With some low sodium pickles.Yummy.For breakfast i like to have a bowl of cereal with a sliced banana.For Dinner i have something that a little bit high in fiber,Other than that i eat all day in very tiny small portions.

Answer 3

meal 1: 1 cup oats, 1 scoop whey, 1 serving fruit
meal 2: PWO shake- 1 cup skim milk, 1.5 scoops whey, 40g dextrose, 20g gatorade powder, bunch of water
meal 3: Frowneran hour after PWO shake)- 1 cup oats, 1 can tuna, 2 servings veggies
meal 4: 2 slices whole wheat bread, handful almonds, veggies, 5-6oz turkey breast
meal 5: 1 yam(about 300g), 8oz chicken breast, huge salad, 1 tbsp olive oil
meal 6: 1 cup cottage cheese, 1/2 scoop whey, 2tbsp natty pb, 2 servings fruit

Answer 4

i was told to eat an hour before you excersise and eat an energy bar after. so once you have finished working out you have half a full stomach which will take you a few more hours to get hungry again. and the energy bar helps.