Nutritionista-approved breakfast sandwich:

whole wheat English muffin (100 calories)
sunny side up “fried” egg - no oil or butter (75 cals)
salt and pepper
2 small slices tomato (25 cals)
3/4 oz. cheddar cheese (75 cals)
and 3/4 cup of soy milk to wash it down! (75 cals)

Estimated nutrition facts:

total: 350 cals
protein: 20g
fat: 13g
carbs: 30g (with 8g fiber)

When possible, I’ll estimate the nutrition facts for my meals. I’m not as focused on the breakdown of fat/protein/carbs, just because most of my meals are already conceived with the right balance in mind. I try to get as much fiber as possible and also ensure that I’m eating enough protein, because I’ll get cranky and hungry if I don’t get enough (coughmaryrambincough).

Remember, I eat on small plates (8”), so a lot of my food appears much larger in photos than it actually is (the salmon in this photo was about 3 ounces and the potato was significantly smaller than my fist).

For all the new readers: I try to eat 5 small meals of 300-400 calories (sometimes a 6th meal of a small protein shake after I go to the gym) every day. Some meals end up being closer to 500, some closer to 200. Trust me that I’ve learned from experience: the key to any sustainable eating plan is flexibility.

(Note: sorry my food photos suck… I’m not a photographer and I haven’t mastered the beauty shot yet. But you get the idea. It’s about the taste, not the looks, right?)