Breakfast: oatmeal 2/3 cup, 2 scoops protein powder, lots of cinnamon, skim milk 8 oz
Lunch and Dinner: nuked green veggies(lots ~1 lb) w/ teaspoon olive oil and spices(no salt); fish/chicken/meat spiced and nuked/steamed without oil; 2 sweet potatoes nuked with cinnamon, or 1/4 cup – 1/2 cup brown rice .
Hot sauce; green tea (~5 cups/d); cinnamon; ginger; garlic are my friends
If I get hungry between meals, apples and other fruit (no juice!) are my 1st choice.