-½ cup (before I cook it) multigrain hot cereal (wheat, oats, rye, barley, 130 cals for the ----half cup with 5 grams fiber)
A) Add raisins
B) Add 2 tablespoons walnuts
C) Add some maple syrup, if you'd like
-½ cup fat free cottage cheese
A) This may be labeled as fat free but that does not mean it is healthy. Try skipping this.
A) Good. Get variety, too, though. Some days, eat cantelope. Some days, eat grapes or blueberries. Eat an apple. Etc.
-1 piece of sprouted barley toast with soybean butter
A) I love how you are getting a variety of grains, but maybe do a different nut butter or tahini.
-mixed veggies salad with edameme (1/2 cup) and fat free balsamic vinegrette (2 tbspoons)
A) I think this is good, and you already had a grain above for your snack. I don't think the fatfree dressing is good. I think you should use some dressing and flax oil or lemon juice and flax oil. Your body needs fat, especially omega-3-rich fats. Also, you can add an avocado.
-1 ounces soynuts
A) Again, because you are having tofu for dinner, I feel you should eat something different here, like maybe some seeds or dried fruit or a different type of nut.
-short non fat latte
A) This nonfat stuff really has me concerned. Every time I see someone ordering a nonfat such-and-such, I look at the person, and let me tell you, they all have something in common - they don't look to be at a healthy weight, and my guess is that they order these nonfat cow milk drinks every day thinking they are doing something good for their body. I have jokingly ordered a soy latte with extra fat [okay, i just wanted the salesperson to laugh]. So my suggestion is to try almond, rice, multigrain, or soy [last choice or maybe it's okay, if it is a small one]. I think cow milk is a detriment to your body, whether they have deceived you into thinking there is no fat in it or not.
-big vegetable stir fry with tofu
-cup of brown rice
A) You rock.
-decaf coffee and 2 biscotti
A) My only suggestion here is that maybe you make your own biscotti with some whole grains and natural sweeteners.
-1/2 cup ice cream
A) Let me guess - this is your treat for getting all what is labeled nonfat stuff during the day? Well, it's still not good for your body. Can you make a smoothie with fruit and fruit juice and if you have not had your daily flax oil yet, add it to the smoothie? Or maybe a small piece of dark chocolate? I know this is your treat, but look at how you eat the rest of the day! Wouldn't it be nice to have more freedom during the day, knowing your last snack at night is going to be healthy anyway?
all of this said, i love how you snack and include vegetables with a lot of your meals. i think you are doing great. these are just my suggestions. no one is perfect. i'm not claiming to be. this is just what i would do, if i could, and i was eating the way you are.