2 cups coffee w/ nonfat creamer
Nonfat egg substitute w/ 1 Tbls cheese
Lunch meat sandwich- no cheese or mayo
Nonfat pudding cup
1 cup seasoned rice
1/2 cup corn
There are many websites that will help you figure out fat content of things- and keep in mind some fruit and veggies have fat too. After sticking to the diet strictly for a few weeks you should be able to estimate pretty well what you are eating and how it will effect you. When eating out most restaurants have nutrition facts available now. Always keep in mind that you can still have a small amount of your favorites, just keep it really small, and make sure the other foods you are eating with it will fill you up with no fat. The most important part of this diet is a large consumption of water. Start the day off with a cup of water as soon as you wake up. Have a cup of water before you eat all of your meals. Look for nonfat varieties of the stuff you always buy. There is a nonfat version of every dairy product. Eat more fish, chicken and turkey than all other meats. If you love cheeseburgers, try a veggie burger. There are lots of alternatives for all the foods that are staples in most homes.
Good luck!! I hope this helps all of you as much as it has helped me”