One thing I want to caution about is reducing your calorie intake to much. That leads to quick weight loss but it also leads to gaining the weight back since it will be tough to sustain. Here's my diet from last Tuesday.
AM-
Coffee
Jazz Apple
3 Mile Run
Egg White Omelet(Fresh Onion, Jalapeno, Spinach, Red Pepper, Zuccini, Tomato in Omelet)
One piece of whole grain toast(No butter or Jelly)
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Lunch
Chicken Salad(Whole wheat rice, black beans, corn, pico salsa, peppers)
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Afternoon Snack
Handful of Carrots
Handful of Raw Almonds
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Dinner
Seared Ahi Tuna Steak(Salt and Pepper)
Salad/1/2 Spinach with FRESH Onion, Tomato, Radish, Red Pepper, Cucumber (Reasonable amount of dressing)
One Dinner Roll(No Butter)
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Desert
FRESH Strawberries/1/2 Banana Mixed in a Bowl
A few spoonfuls of SKIM Cottage Cheese
Estimated Calories: 1700-1800
I lost .6 of a lb on the scale the following day. A super healthy fulfilling diet packed with enery and low enough calorie intake to lose weight.
200-300 additional calories would still net me a small weight loss.