Most of our energy demand occurs between 7am and 6pm so you should have consumed 80-85% of your daily intake by then.  Dinner should not be heavy or loaded with cooked carbohydrates.  Keep it simple with lots of veggies, light protein and healthy fats.

• Fish/chicken strips/tofu stir fried with veggies

• Grilled Salmon with steamed/baked veggies and seasonings

• Quinoa or zucchini pasta with marinara or pesto sauce with grilled veggies on top

• Non-dairy soup with a salad or cooked whole grain

• Breakfast foods: eggs with veggies and toast

• Large salad topped with protein, quinoa, veggies and light dressing

  
  

  Try to avoid or eat/drink minimally regardless of the meal: 

  • Regular sodas, diet sodas, sugar sweetened juices and sport drinks

  • Refined and processed foods such as sugar, white flour (white bread or pasta), white rice

  • Red meat (no more than one meal a day if you are going to eat it)

  • Processed and hydrogenated oil, canola oil, safflower oil, palm oil, or fried foods including those oils

  • More than 1-2 servings of dairy products

  • Food additives and preservatives that you can’t pronounce

  • Refined “table” salt – (sea salt only)

  • Packaged foods that have more than 10 ingredients, more than half of which you can’t even pronounce.

     Source: www.justgoodenergy.com