I would like to find good breakfast diet. I can’t do milk products in the morning. Oatmeal is not my favorite, but I can eat it. I also need good lunch meal to carry with me as I am in sales so I’m in the car all day long.  

My background: 

  • I work out 3 days a week  
  • 61 years of age  
  • 6” tall 
  • Weight 200 lbs  
  • Cholesterol tends to be a little high  
  • No diabetes  
  • Do get low blood sugar at times  
  • Drink coffee  
  • Take vitamins  

Thanks for your help. 

– Kent S.


Based on the information you provided, meals about 600-800 calories (assuming no snacks) seem suitable. You’d benefit from fiber, unsaturated fats including omega-3 fats and losing weight, hence the lower calorie range. 

Here are a few options about 600 calories for you to consider: 


  • Plated: 2 whole wheat waffles, peach or ½ mango, 4 egg whites, Tbsp pesto. Glass of pea protein milk. 
  • Smoothie: 2 cups vanilla soymilk, medium banana (chopped & frozen), 2 Tbsp each – instant coffee, wheat germ, chocolate hazelnut spread.  Blenderize all together, ice optional. 
  • Weekend treat: large baked sweet potato w/ skin (about ½ pound), 3 Tbsp sliced almonds, 3 oz Canadian bacon or ham, 1 cup wilted spinach (3 cups raw), 3 Tbsp feta cheese 


  • PB+B: 2 Tbsp natural peanut butter on 8 slices thin whole grain rye crisp bread, topped with 1.5 cups sliced berries 
  • Wrap: 10” whole wheat tortilla, 4 oz chicken breast, ½ cup shredded cabbage + carrot, ¼ avocado, Tbsp dressing. Apple on the side. 
  • Pasta salad: 1 cup cooked & chilled shells or macaroni, 6 oz oil-packed solid tuna, ½ cup white beans, ½ cup peas, ½ cup halved cherry tomatoes, diced green onion and herbs to taste 

Others have recently had similar questions. Read our answers here: Quick Eats While on the Road and The Mailman Diet. 

– Debbie J., MS, RD


This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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