I've been changing my diet over time, substituting or completely removing 1 bad thing at a time. For example, I almost never eat cheese anymore which used to be on most of my meals.
My M-F diet I think is pretty good, however I could use some criticisms if you have any:
Every breakfast I have 1 banana covered by 1oz of dry oatmeal.
My lunch consists of:
1 apple
Approx 1-2oz fruits / veggies. Generally they are berries (cranberries, blueberries and strawberries), however sometimes this will be carrots / watermelon / or something else
Approx 5oz of chicken, along with a small mix of white rice, peas, green beans, broccoli, cauliflower and carrots. Add in a small amount of low sodium soy sauce. Overall the meal is probably 6-8oz as it usually gets eyeballed.
This is spread out over eating every 1hr-90mins
Then for dinner it varies. I know some of the problems I have such as I do eat croutons, cheddar cheese and ranch on my salad every tuesday, and I have a decent amount of bread on Mondays and cheese and lite mayo, but the other days it is usually just chicken with veggies or ground turkey with tomatoes and onion. Are my 2 bad days really killing me?
Also I almost regularly eat 1oz of dry roasted peanuts / other nuts every day.
Combined with this I usually walk at least 4 miles a day, but sometimes I go as high as 10, probably average around 5mi/day in a given week.
Any obvious improvements? I'm not super smart about this stuff, but have been trying to make 1 positive improvement every other week or so. Trying to decide what is next.
Thanks.
EDIT:
Forgot to mention I allow myself one "treat" per week. This will be a pop or a candy bar for example. Outside of that I only drink water or black coffee. Usually consume about 80oz water/day, more if you count the coffee.