EXAMPLES OF LOW FAT FOODS
Breakfast:
- Non-fat cereal with skim milk and fruit.
- Toast with Jelly - (no butter, no margarine).
- Bagel with Jelly/fat free cream cheese - (no butter, no margarine).
- Egg substitute French Toast (no butter).
- Egg substitute sandwiches (no mayonnaise or no fat mayonnaise).
- Egg substitute omelets (vegetable, no cheese or no fat cheese).
- No Meats, butter, cheeses or egg yolks.
- Even no fat restaurant breakfasts are cooked with butter or oil.
Lunch:
- Turkey sandwich:
1 slice of 97% fat free turkey
1 slice of fat free cheese
mustard, lettuce, tomato - No chips (fat free chips), potato/macaroni salad or anything with real mayonnaise
- Fat free, no salt pretzels.
- Salad (No croutons, cheese, olives, oil, dressing, eggs, chickpeas).
- Use fat free dressing sparingly and on the side.
- You can include water packed tuna, chicken (white meat), and turkey.
- Bread (no butter or margarine).
Dinner:
- Turkey (less fat than chicken), whole sliced not pressed.
- Vegetables (steamed) cooked without butter.
- Potatoes (baked, no sour cream or butter - try mustard or salsa).
- Bread (no butter or margarine).
Desserts:
- Jell-O, Fresh Fruit, Fat free pudding snacks.
- Fat free cookies and crackers.
- Angel Food Cake (NOT pound cake).
- Bread - Be careful of oil soaked bread like Italian restaurant bread sticks.
- Coffee/Tea - Use non-fat milk or none.
- Fat free is good but you still have to count calories.
- Use FAT FREE low calorie protein supplement if needed for weight training.