Meal Plan for Small People

Sample Meal Plan for Jenny
I encourage eating four to five small meals a day especially when you wake up early and go to bed late.  It helps me to stop mindless snacking during the afternoon especially when I feel restless or hungry. Here is a list of everything that I ate today:  July 1st 2014. 

Breakfast: 

½ cup of oatmeal: 150 calories

½ banana: 50 calories

¼ cup of Greek yogurt (regular): 55 calories

¼ cup of strawberries: 12 calories

1 scoop of Tera’s whey protein powder: 55 calories

1 tsp of cinnamon: 7 calories

Total: 330 calories

AM: Snack:

1 tbsp of peanut butter: 90 calories

Water with 1 tbsp of chia seeds: 65

Total: 135 calories

Lunch:  

Low carb tortilla: 80 calories

1 tbsp of mustard: 10 calories

1 large carrot: 30 calories

2 ounces of turkey: 90 calories

1 small apple: 50 calories

Total: 260 calories

PM Snack:

Herbal life protein shake with ½ cup of blueberries: 225 calories

Total: 225 calories

Dinner:

5 ounces of salmon: 245 calories

8 cherry tomatoes with olive oil: 50 calories

1 cup of romaine lettuce with dressing : 100 calories

Total: 400 calories

Daily Total: 1370 calories

Protein: 105 grams of protein

This is a low calorie sample meal for those who want to lose weight. If you want to increase the calorie intake especially after exercising, I suggest adding meat for lunch or dinner.