SCULPT 6 WEEK FIT BODY SCULPT

Transcription

1 SCULP N O U S SUB E D U G 6 WEEK F BODY SCULP 1

2 Carbs* Can use any cereal with of sugar or less in place of plain Cheerios Oatmeal Cream of Wheat/Rice Plain Cheerios* Sweet Potato (raw) Whole Wheat ortillas 1/4 80 cal tortilla 1/2 80 cal tortilla 85g 1 80 cal tortilla cal tortilla 1 1 1/2 80 cal tortillas cal tortillas cal tortillas cal tortillas worth 2 290g 2 worth Brown Rice/Quinoa Whole Wheat Pasta Plain/Cheddar Rice Cake Black Beans/Corn Ezekial Bread/ Whole Wheat Bread 1/2 rice cake 1/4 slice 1 1 rice cake 1/2 slice 23g 1 1/2 rice cake 90g 1 slice 95g 2 rice cakes 1 1 slice g 2 1/2 rice cakes 1 1/2 slice rice cakes 2 slices /2 rice cakes 210g 2 slices 180g 62g 4 rice cakes 2 2 1/2 slices 2 5 rice cakes 2 3 slices g 5 1/2 rice cakes 300g 3 slices Whole Wheat Crackers Corn ortillas White Potatoes White Rice 1/2 tortilla 1 tortilla 1 tortilla 2 tortillas tortillas 1 3 tortillas 1 3 tortillas tortillas 280g tortillas tortillas 3 190g 6 WEEK F BODY SCULP 2

3 SUBSUON GUDE Fats * Flavored peanut butter or almond butter can be used if the sugar is less than for Butter Cheddar Cheese Mozzarella Cheese Feta Cheese Pecans Almonds/Almond Butter/ Cashews 3g 9g 10g g g g g 3 22g g Peanut Butter* Coconut Oil/EVOO Avocado Olive Oil Mayo String Cheese 3/4 t. 1/3 string cheese 1 1/2 t. 1/2 string cheese 2 t. 45g 1 string cheese 1 2 1/2 t. 1 string cheese /2 string cheese /2 t. 90g 2 string cheese /2 t. 105g 5 2 string cheese 5 t /2 string cheese /2 t. 1 3 string cheese 6 WEEK F BODY SCULP 3

4 SUBSUON GUDE Protein * Amount depends on brand and flavor so check nutrition labels Flavored Greek Yogurts are also an option: he best bets are Chobani flavored for approx 150 calories or Dannon Light & Fit greek for approx 100 calories Chicken Breast 85g g 210g Any White Fish Pork enderloin urkey Breast Ground Beef (96/4) 99% FF Ground urkey 45g 45g 85g 85g 95g 95g 1 80g 110g 145g g g 195g 195g g 210g 2 180g 2 Ground urkey (93/7) op Sirloin Salmon Egg Whites Whole Eggs Protein Powder* 2 egg whites 1/2 egg egg whites 3/4 egg 45g 5 egg whites 1 egg 6 egg whites 1 egg+2 egg whites 7 egg whites 1 egg+3 egg whites 95g 85g 85g 9 egg whites 2 eggs 110g 95g 95g 10 egg whites 2 eggs+2 egg whites 1 110g 110g 12 egg whites 2 eggs+3 egg whites 23g 39g 4 62g egg whites 3 eggs egg whites 3 eggs+3 egg whites g 16 egg whites 3 eggs+4 egg whites Beef Jerky* Low Fat Cottage Cheese Plain FF Greek Yogurt Fat Free Cheese* Lean Ham 1 85g 1 90g 1 52g 80g 210g g 2 105g 1 43g 210g 285g 123g g 300g 410g g 2 6 WEEK F BODY SCULP 4

5 Fruit Apple Banana Pear Peach Strawberries g 195g g g g g g 2 480g 5 600g Raspberries Blueberries Watermelon Mango Pineapple g 80g 90g 1 85g g g 210g 2 300g 2 480g 2 300g 3 305g 5 290g 3 400g g Grapes Nectarine Canteloupe Kiwi Cherries g 185g g 1 80g 1 205g 110g g 3 185g 3 410g g 480g 2 280g 445g 5 300g Plum Grapefruit Oranges Papaya 110g g 180g 210g g 2 300g g 3 380g g 400g 480g 6 WEEK F BODY SCULP 5