Cook (or order):
1/2 c oatmeal with 1/2 c berries (fresh or frozen)
1 c fat-free milk
Add a multivitamin/mineral supplement like Centrum Performance, or any other brand that supplies 100 percent of the Daily Values for the majority of vitamins and minerals listed on the part of its label marked "Supplement Facts."
Why this meal: The eggs and milk supply some of the highest-quality protein available. Oatmeal is a slow-burning carbohydrate, providing long-lasting energy and heart-protective soluble fiber. (It's also one of our 5-Belly Filling Foods.) Berries contain some of the most potent antioxidants we know of, helping your body's cells recover from the damage caused by stress, pollution, and other unavoidable indignities.
What you can eat instead: In place of the oatmeal and berries, you can substitute a high-fiber breakfast cereal with raisins and an orange. Cottage cheese or low-fat turkey-sausage links can fill in for the eggs.
Drink a glass of water.
Why water: Your muscles are about 75 percent water, and even a small level of dehydration impairs your physical performance. In addition, dehydration can cloud your thinking (if you don't notice, you can bet your boss will) and even make you more vulnerable to colds and flu.
What you can drink instead: Your body can get the water it needs from anything wet, whether it's Mountain Dew or iceberg lettuce. But water, with no calories to account for, is the easiest on the waistline.
Make a salad with:
1 can tuna (use white or light water-packed tuna and drain the water)
2 c salad (you can mix your own or buy some premixed; dark-green lettuce, carrots, chopped bell peppers, tomatoes, and onions are all good ingredients to throw in)
1 Tbsp olive oil in whatever dressing you choose (a tablespoon of olive oil contains 14 grams of fat, so if you're using a bottled dressing containing olive oil, use whatever serving size gets you to 14 grams)
1 medium orange (eaten separately or as part of the salad)
Why this meal: Tuna is a terrific form of protein. Dark-green vegetables are stocked with magnesium, which is crucial to muscle function and testosterone production. The other vegetables provide a mix of fiber (great for appetite control) and antioxidants. Olive oil is mostly a monounsaturated fat, which has been shown to increase HDL cholesterol (the "good" one) and lower triglycerides (blood fats linked to heart disease). The orange gives you a nice splash of vitamin C, which can help lower your body's production of cortisol, a stress hormone that breaks down muscle. Want to indulge your food cravings without the guilt? Check out our
What you can eat instead: You can substitute any type of meat-lean sirloin steak, for example-for the tuna on the salad. Or, if you get sick of the greens, try sliced tomatoes with mozzarella cheese. Sprinkle basil on top, and top it with a tablespoon of olive oil. Instead of an orange, you can have some cantaloupe, although it has just half the vitamin C. Some of the best vegetable sources are sweet red pepper, broccoli, and spinach.
Make a sandwich with:
3 oz sliced chicken or turkey breast
2 slices whole grain bread
1 Tbsp mayonnaise
Add some lettuce, sliced green bell peppers, onions, or tomatoes
Why this meal: Chicken and turkey are both great protein sources. Whole grains provide slow-burning carbohydrates, helping you feel full longer. There's nothing good to say about mayonnaise, except that it adds some rich flavor.