OK well thats a lot of information : ) CONGRATS on quitting smoking!!!! Thats awesome!!1 Since you work so closely with your trainer my advice would be to ask them to help you create a meal plan. Your trainer will honestly have a better idea of the amount of calories you should be eating but I can give you some more healthy meal and snack ideas : ) From your post I dont think you r in bad of shape with your diet. You seem to eat pretty healthy and get plenty of water, I would suggest you need more protien, variety and to eat more frequently if possible.
Here are a couple ideas:
Whole grain cereals are very good (what kind are you eating?)
- Try adding nuts and fruit to your cereal
Eggs- You can do so much with eggs in the morning
- I eat egg white omlettes a lot I love them and they are so versitile you can put almost anything in them and they are quick and easy.
Cottage Cheese and Fruit & Whole Wheat Toast
Try to eat your sandwich on Whole Wheat Breads or Crackers
-Watch your condiment uses-
I make Tuna and Chicken salad with ff mayo and mustard and then I put grapes and celery and chives and I eat it with spinage and tomato on Whole Wheat pita. I find the more veggies I can fit in to each meal the better!!
Salads are also great for lunch.
-you can top with chicken, eggs, tuna, beef, beans, cheeses ect. (to get protien in)
-Watch your condiment uses here too for fat-
I eat chicken A LOT too!!! I really
love it. Its lean and you can cook it a million ways. (baked chx tenders, chx. parm, fajitias (sp?), soups, BBQ.....)
Some new favorites of mine: (if you can sway from chx)
Ground Turkey!! (extra lean has .5 g of fat and its awesome)
I make tacos, chilli, meatballs, soups and they are great.
Crab cake salad
Snacks:Veggies, Jerkey, Whole Wheat crackers & Cheese, Yogurt, Applesauce, Cereal and Nuts, Baked Chips or Pretzles, Fruit....
I would just try to get two snax in each day even if they are tiny. You keep your body going and you are sneaking in xtra nutrients!!
Well this sure turned out to be quite the long post, whoops
I hope this helps you some!! Keep me posted with how the diet is coming along.