1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)

Size: px
Start display at page:

Download "1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)"

Transcription

1 DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp Seeds Cup Milk - skim, no fat Pack Oatmeal - plain Totals: AM Snack Kefir with Fruit and Almonds 1/2 Cup Kefir Almonds Nuts, almonds raw Cup Strawberry halves, raw Totals: Lunch Veggie Bean Salad with Avocado 1/4 Cup, sliced Avocados /2 Cup Beans, black, boiled, no salt Medium Carrots - baby, raw Each Egg Whites - scrambled/boiled Cup Endive, raw Cup Lettuce, cos or romaine, raw /2 Cup Pepper - sweet bell, all colors, chopped Tablespoon Vinegar, apple cider Each Wasa Crackers, light rye Totals: PM Snack Apple and Almond Milk with Cocoa 1 Tablespoon Cocoa, dry powder, unsweetened Cup Unsweetened Almond Milk Totals: Dinner Grilled Salmon with Veggies and Brown Rice 8 Spears Asparagus, baked Cup Cauliflower, steamed Ounces Fish, salmon, wild, cooked Cup Rice, brown, long-grain, cooked Totals: Evening Snack Air Popped Popcorn 2 Cups Snacks, popcorn, air-popped Totals: Actual Totals for Day # 1:

2 DAY 2 Breakfast Cereal with Milk and Fruit 1 Cup Kashi GoLEAN Cereal Cup Milk - skim, no fat Cup Raspberries, raw Totals: AM Snack Fresh Orange and Rice Cake 1/2 Each Orange - medium Each Rice cake - apple cinnamon, Quaker Totals: Lunch Tuna Salad Sandwich with Salad 1 Slice Bread, Ezekiel Sprouted Grain Each Carrots, baby, raw Each Celery - raw stalk trimmed Ounces Fish, tuna, light, canned in water Tablespoon Mayonnaise - low fat /2 Tablespoon Relish - pickle Medium Salad - garden with tomato, onion Tablespoon Vinegar, apple cider Totals: PM Snack Raw Walnuts 1 Ounces Walnuts, raw Totals: Dinner Spaghetti and Medium Salad 1 Cup Broccoli, steamed Ounce Cheese, mozzarella, part skim milk Cup Kamut, spaghetti cooked Small Salad - garden with tomato, onion Tablespoons Salad dressing, Italian dressing Cup Sauce, pasta, marinara, ready-to-serve Totals: Actual Total for Day

3 DAY 3 Breakfast English Muffin with Scrambled Egg Whites and Fruit 1 Tablespoon Coconut oil Each Egg Whites - scrambled/boiled Each English muffin, whole-wheat, toasted /2 Medium Grapefruit, raw Totals: AM Snack Sun Dried Tomato and Basil Hummus (see recipe) with Crackers 1 Cup Cucumber - raw, slices Tablespoons Hummus, home prepared Each Wasa Crackers, light rye Totals: Lunch Veggie Burger in Pita with Salsa, Lettuce, Tomato 1 Pita, large Bread, pita, whole-wheat Tablespoon Mayo, organic, light Tablespoons Sauce, ready-to-serve, salsa Cup Spinach, raw /2 Cup Tomatoes, red, sliced Patty Veggie burger Totals: PM Snack Fresh Apple and Seeds 1 Each Apple, medium with peel Ounce Seeds, pumpkin raw Totals: Dinner Tomato Salad (see recipe) with Quinoa 1 Tablespoon Olive Oil, Extra Virgin /4 Cup Quinoa, cooked Small Tomato - sm. chopped /2 Cup Zucchini, baked Totals: Actual Totals for Day

4 DAY 4 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp Seeds Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Fresh Peach and Almonds 15 Almonds Nuts, almonds, raw Medium Peach - medium, approx 4 oz Totals: Lunch Salad Topped with Veggies, Lentils and Beans 1/2 Cup Beans, black, boiled, no salt /2 Cup Carrots, raw, chopped Cup Cucumber - raw, slices /2 Cup Endive, raw Each Grapes - red /2 Cup Lentils, boiled, no salt /2 Cup Lettuce, cos or romaine, raw Tablespoon Olive Oil, Extra Virgin Tablespoon Vinegar, balsamic Totals: PM Snack Hard Boiled Egg and Salad 1 Large Eggs, Organic hard boiled /2 Tablespoon Olive Oil, Extra Virgin Medium Salad - med. garden with tomato, onion Totals: Dinner Tempeh and Veggie Stir Fry (see recipe) 1/2 Cup Broccoli, stir fry /2 Cup Cauliflower stir fry /2 Cup Tempeh /2 Cup Wild rice, cooked Totals: Actual Totals for Day

5 DAY 5 Breakfast Cereal with Fruit and Chia Seeds 1 Cup Kashi GoLEAN Cereal Cup Melons, cantaloupe, raw Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Strawberries and Almonds 15 Almonds Nuts, almonds, raw Cup Strawberry halves, raw Totals: Lunch Moroccan Salmon with Braised Kale (see recipe) 1 Tablespoon Butter, no salt Cup Kale, steamed /2 Cup Rice, brown, long-grain, cooked Ounces Salmon - baked Totals: PM Snack Cheese and Crackers 1 Ounce Cheese, low fat, cheddar or Colby Crackers Whole-wheat, low salt Totals: Dinner Spaghetti with Eggplant and Veggies 1 Ounce Cheese, goat, semisoft type Cup Eggplant /2 Cup Kamut, spaghetti cooked /2 Tablespoon Olive oil - pure Small Salad - garden with tomato, onion /2 Cup Tomato, diced /2 Cup Zucchini, baked Totals: Actual Totals for Day

6 DAY 6 Breakfast Kefir, Peach and Chia Seeds 2 Tablespoons Hemp Seeds Cup Kefir Medium Peach - medium, approx 4 ounces Ounce Seeds, chia seeds, ground Totals: AM Snack Rice Cakes and Grapes 15 Each Grapes - red Each Rice cake - apple cinnamon, Quaker Totals: Lunch Tuna Sandwich with Fruit 1/2 Cup Apricots, dried, organic Slices Bread, Ezekiel Sprouted Grain Medium Carrots - baby, raw Each Celery - raw stalk trimmed Ounces Fish, tuna, light, canned in water Tablespoons Mayonnaise - low fat /2 Tablespoon Relish - pickle Totals: PM Snack Hard Boiled Egg and Raspberries 1 Large Egg, Organic hard boiled Cup Raspberry halves, raw Totals: Dinner Homemade Pizza 1/2 Cup Jerusalem-artichokes, raw Ounces Kraft, cheese, mozzarella natural shredded part-skim Each Low Carb Wrap Tablespoons Mushrooms /4 Cup Tomato sauce, no salt added Totals: Actual Totals for Day

7 DAY 7 Breakfast Oatmeal with Powder and Berries 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Pack Oatmeal - plain Quaker Scoops Powder Totals: AM Snack Melon and Seeds 1 Cup Melons, cantaloupe Ounce Seeds, pumpkin raw Totals: Lunch Chili and Salad 1 Cup Chili, Amy's Organic Medium Chili Medium Salad - garden with tomato, onion Tablespoon Vinegar, apple cider Totals: PM Sun Dried Tomato and Basil Hummus (see recipe) 4 Tablespoons Hummus, home prepared Each Wasa Crackers, light rye Totals: Dinner Bean Stir Fry over Rice 1/2 Cup Beans, kidney, all types, boiled, no salt /2 Cup Broccoli /2 Cup Mushrooms /2 Tablespoon Olive oil - pure Cup Pepper - sweet bell, all colors /4 Cup Rice, brown, long-grain, cooked Tablespoons Soy sauce - Kikkoman 'Lite' /2 Cup Water chestnuts, sliced Totals: Actual Totals for Day

8 DAY 8 Breakfast Quinoa Breakfast Bowl (see recipe) 1 Ounce Nuts, pecans, raw /2 Cup Quinoa, cooked Totals: AM Snack Apple and Goat Cheese 1 Ounce Cheese, goat, semisoft type Totals: Lunch Veggie Sandwich 1/2 Cup Avocado - pureed Slices Bread, Ezekiel Sprouted Grain Ounce Cheese substitute, mozzarella Cup Spinach, raw Cup Bean Sprouts, fresh Totals: PM Snack Kefir and Strawberries 1/2 Cup Kefir Cup Strawberry halves, raw Totals: Dinner Kale and Pinto Bean Soup (see recipe) with Veggie Burger 1/2 Cup Beans, pinto, boiled Cup Kale, steamed /4 Tablespoon Tahini, from raw and stone sesame seeds Each Veggie Burgers Totals: Actual Totals for Day

9 DAY 9 Breakfast Green Smoothie 1 Each Banana - med 8" Scoops Powder Cup Spinach, raw Cup Unsweetened Almond Milk Totals: AM Snack Walnuts 1 Ounce Nuts, walnuts, raw Totals: Lunch Soup and Cottage Cheese 1 Cup Cottage Cheese, Organic Low Fat Ounce Seeds, chia seeds, ground Cup Amy's Organic Vegetable Barley Soup Totals: PM Snack Pear and Almonds 15 Almonds Nuts, almonds, raw Each Pear -medium with peel Totals: Dinner Halibut, Green Beans and Rice 1 Cup Green beans, steamed Tablespoon Coconut oil Ounces Halibut - broiled /2 Cup Rice, brown, long-grain, cooked Totals: Actual Totals for Day

10 DAY 10 Breakfast Oatmeal, Hemp Seeds and Blueberries 1 Cup Blueberries, raw Tablespoons Hemp Seeds Pack Oatmeal - plain Cups Unsweetened Almond Milk Totals: AM Snack Avocado and Veggies 1/2 Cup Avocado - pureed Medium Carrots, baby, raw /2 Cup Peppers, sweet, green, raw Totals: Lunch Spaghetti Squash Casserole (see recipe) and Salad 1 Cubic inch Cheese substitute, mozzarella /2 Tablespoon Olive Oil, Extra Virgin Large Salad - garden with tomato and onion Cup Squash, winter, spaghetti, baked Cup Tomatoes, red Tablespoon Vinegar, balsamic Totals: PM Snack Hard Boiled Egg and Apple 1 Large Egg, Organic hard boiled Totals: Dinner Chili 1 Cup Chili, Amy's Organic Medium Chili Large Salad - garden with tomato and onion Totals: Actual Totals for Day

11 DAY 11 Breakfast Cereal with Chia Seeds 1 Cup Kashi GoLEAN Cereal Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Mixed Fruit with Cinnamon 1/2 Cup Blueberries /2 Teaspoon Cinnamon /4 Cup Melon, cantaloupe Slice Pineapple /2 Cup Strawberry halves, raw Totals: Lunch Tempeh and Veggie Sir Fry 1 Cup Broccoli Teaspoon Oil, sesame, cooking Tablespoon Onion - chopped Cup Tempeh /2 Cup Yam -baked Totals: PM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Totals: Dinner Quinoa and Veggies 1 Ounce Cheese, feta Tablespoon Olive Oil, Extra Virgin Large Olives, ripe Tablespoon Onion - chopped /2 Cup Quinoa, cooked Cups Spinach, raw /4 Cup Tomato sauce, no salt added Totals: Actual Totals for Day

12 DAY 12 Breakfast Cottage Cheese and Melon 1 Cup Cottage Cheese - 1% fat Cup Melons, cantaloupe Ounce Seeds, chia seeds, ground Totals: AM Snack Veggie Hand Roll (see recipe) 1/2 Cup Avocados Cup Cucumber - raw, slices Tablespoon Tofutti Better Than Cream Cheese Totals: Lunch Salmon Sandwich with Soup 2 Slices Bread, Ezekiel Sprouted Grain Ounces Fish, salmon, canned, no salt, drained solids with bone Tablespoon Mayo, organic, light Cup Spinach, raw Small Tomato - sliced Cup Amy's Organic Minestrone Soup Totals: PM Snack Pear and Walnuts 1 Ounce Nuts, walnuts, raw Each Pear - medium with peel Totals: Dinner Veggie Burger and Sweet Potato 1/2 Tablespoon Dijon mustard Ounces Veggie Burger /2 Cup Lettuce, cos or romaine, raw Whole Mushrooms, portabella, grilled Tablespoon Onion - chopped /2 Cup Yam -baked Totals: Actual Totals for Day

13 DAY 13 Breakfast Spinach and Mushroom Eggs with Crackers 1/2 Cup Egg substitute, liquid Large Eggs, Organic /2 Cup Mushrooms Tablespoon Olive oil - pure Cup Spinach, raw Each Wasa Crackers, light rye Totals: AM Snack Apple and Savory Cashews (see recipe) 1 Ounce Cashews - raw Totals: Lunch Soup with Chickpeas and Crackers 1/2 Cup Chickpeas boiled Tablespoon Tofutti Better Than Cream Cheese Each Wasa Crackers, light rye Cups Amy's Organic Minestrone Soup Totals: PM Snack Cucumber and Tomato Salad with Feta Cheese 1 Ounce Cheese, feta Cup Cucumber - chopped Small Tomato - chopped Tablespoon Vinegar, balsamic Totals: Dinner Fish and Cauliflower Rice (see recipe) 1 Cup Cauliflower steamed Large Egg, Organic Ounces Fish, haddock, cooked Tablespoon Onion - chopped Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, mint, brewed Totals: Actual Totals for Day

14 DAY 14 Breakfast French Toast and Blueberries 1 Cup Blueberries, raw Slice Bread, Ezekiel Cinnamon Raisin /2 Teaspoon Cinnamon Large Eggs, Organic Totals: AM Snack Kefir and Seeds 1 Cup Kefir Ounce Seeds, pumpkin raw Totals: Lunch Stuffed Eggplant (see recipe) with Soup 1 Ounce Cheese, feta Cup Eggplant Small Tomato with peel, 2.5" diam Cups Amy's Organic Vegetable Barley Soup Totals: PM Snack Pear and Cashew Nut Butter 1 Tablespoon Nuts, cashew butter, raw Each Pear -medium with peel Totals: Dinner Pumpkin and Quinoa with White Beans (see recipe) 1/2 Cup Kidney bean / boiled /2 Tablespoon Olive Oil, Extra Virgin Cup Pumpkin /2 Cup Quinoa, cooked Large Salad - garden with tomato and onion Tablespoon Syrup, maple Teaspoon Vinegar, balsamic Totals: Actual Totals for Day

15 DAY 15 Breakfast Peanut Butter and Banana Yogurt Smoothie Blend 1 Each Banana - med 8" /2 Cup Ice cubes Tablespoon Peanut Butter - natural Ounces Yogurt, Greek, non-fat, plain Totals: AM Snack Savory Cashews (see recipe) 1 Ounce Cashews - raw Totals: Lunch Veggie Burger and Salad 1/2 Cup Sliced avocados /2 Tablespoon Dijon mustard Ounces Veggie Burger /2 Cup Lettuce, cos or romaine, raw /2 Tablespoon Onions, sweet, raw Large Salad - garden with tomato and onion Slices Tomato, sliced, organic Tablespoon Vinegar, apple cider Each Bun, hamburger, Rudi's Organic Bakery, whole wheat Totals: PM Snack Apple Totals: Dinner Eggs and Soup 2 Large Eggs, Organic Tablespoon Olive oil - pure Cup Amy's Organic Minestrone Soup Totals: Actual Totals for Day

16 DAY 16 Breakfast Cereal with Chia Seeds 2 Tablespoons Hemp Seeds Cup Kashi GoLEAN Cereal Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond Butter, raw Totals: Lunch Teriyaki Tofu (see recipe) with Large Salad 1/2 Cup Avocado - pureed Large Salad - garden with tomato and onion Cup Tofu, firm Totals: PM Snack Kefir and Blueberries 1 Cup Blueberries, raw /2 Cup Kefir Totals: Dinner Homemade Pizza 2 Ounces Kraft, cheese, mozzarella natural shredded part-skim Each Low Carb Wrap Tablespoons Onion - chopped Cup Spinach, raw Tablespoons Tomato sauce, no salt added Totals: Actual Totals for Day

17 DAY 17 Breakfast Oatmeal and Hemp Seeds 3 Tablespoons Hemp Seeds Pack Oatmeal - plain Cups Unsweetened Almond Milk Totals: AM Snack Apple and Walnuts 1 Ounce Nuts, walnuts, raw Totals: Lunch Chili with Salad 1 Cup Chili, Amy's Organic Medium Chili /2 Tablespoon Olive Oil, Extra Virgin Large Salad - garden with tomato and onion Tablespoon Vinegar, apple cider Totals: PM Snack Hard Boiled Egg with Carrots and Celery 8 Medium Carrots, baby, raw Each Celery - raw stalk trimmed Large Egg, Organic hard boiled Totals: Dinner Halibut, Greens and Sweet Potato 3 Ounces Halibut - broiled Cup Kale, steamed Cup Yam -baked or boiled Totals: Actual Totals for Day

18 DAY 18 Breakfast Mixed Berry Smoothie 1 Cup Blackberries, raw /2 Teaspoon Cinnamon Scoops Powder Cup Strawberries halves, raw Cup Unsweetened Almond Milk Totals: AM Snack Walnuts 1 Ounce Nuts, walnuts, raw Totals: Lunch Kale and Pinto Bean Soup 1 Cup Kale, steamed Tablespoon Olive oil - pure /4 Cup Pinto bean - boiled Each Wasa Crackers, light rye Totals: PM Snack Cucumber, Tomato and Feta Chopped Salad 1 Ounce Cheese, feta Cup Cucumber - chopped Small Tomato - chopped Tablespoon Vinegar, balsamic Totals: Dinner Buckwheat Sir Fry 1/2 Cup Broccoli, steamed /2 Cup Buckwheat, whole-groats Ounce Nuts, pine nuts, dried Tablespoons Salsa, Amy's Organic Black bean and Corn Salsa Medium Zucchini - baby, raw Totals: Actual Totals for Day

19 DAY 19 Breakfast Peanut Butter and Jam Sandwich with an Apple 2 Slices Bread, Ezekiel Sprouted Grain Tablespoon Jams, no sugar added Tablespoon Peanut Butter - natural Totals: AM Snack Yogurt and Chia Seeds 1/2 Teaspoon Cinnamon Ounce Seeds, chia seeds, ground Ounces Yogurt, Greek, non-fat Totals: Lunch Meatless Meatballs and Spaghetti Squash 1/2 Cup Broccoli, steamed Cup Meatballs, meatless Cup Squash, winter, spaghetti, baked, no salt Cup Tomato sauce, no salt added Totals: PM Snack Pear and Cashew Nut Butter 1/2 Tablespoon Nuts, cashew butter, raw Each Pear -medium with peel Totals: Dinner Bean and Veggie Stir Fry 1/2 Cup Beans, black boiled, no salt Teaspoon Oil, sesame, cooking Cup Vegetables - mixed, frozen, steamed Totals: Actual Totals for Day

20 DAY 20 Breakfast Cottage Cheese and Peach 1/2 Teaspoon Cinnamon Cup Cottage Cheese - 1% fat Medium Peach - approx 4 ounces Each Wasa Crackers, light rye Totals: AM Snack Peppers and Avocado 1/2 Cup Avocado - pureed Cup Peppers, sweet, green, raw Totals: Lunch Leftovers, Bean Stir Fry with Rice 1/2 Cup Beans, black boiled, no salt Teaspoon Oil, sesame, cooking Cup Rice, brown, long-grain, cooked Cup Vegetables - mixed, frozen, steamed Totals: PM Snack Apple and Almond Butter 1 Tablespoon Nuts, almond butter, raw Totals: Dinner White Bean Ratatouille (see recipe) 1/2 Cup Beans, white, boiled, no salt Cup Eggplant Tablespoon Olive oil - pure Cup Peppers, sweet, red Medium Zucchini - baby, raw Totals: Actual Totals for Day

21 DAY 21 Breakfast Eggs on Toast with Apple 1 Slice Bread, Ezekiel Sprouted Grain /2 Tablespoon Butter, no salt Large Eggs, Organic Totals: AM Snack Savory Cashews (see recipe) 1 Ounce Cashews - raw Totals: Lunch Spinach and Feta Salad 1 Ounce Cheese, feta Ounce Nuts, pine nuts, raw Tablespoon Olive Oil, Extra Virgin Small Onions, spring or scallions Cups Spinach, raw Slices Tomato, sliced, organic Tablespoon Vinegar, balsamic Totals: PM Snack Hummus (see recipe) and Veggies 8 Medium Carrots - baby, raw Tablespoon Hummus, home prepared Medium Zucchini - baby, raw Totals: Dinner Meatless Meatballs and Shirataki Noodles 1 Cup Broccoli, steamed Cup Meatballs, meatless Parmesan Tablespoon Cheese, Low Sodium Ounces Shirataki Noodles Cup Tomato sauce, no salt added Totals: Actual Totals for Day

1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description

1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00

More information

2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description

2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,

More information

Meal Plans by Lori Kennedy, RHN 6-Week Meal Plan for Men

Meal Plans by Lori Kennedy, RHN 6-Week Meal Plan for Men Welcome from Mike Whitfield & Sprint Conditioning Inside this manual is a 6-week diet plan for men to get leaner without losing your hard-earned muscle. That way, you don t just become a smaller, weaker

More information

2100 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description

2100 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty Measure Description DAY 1 Breakfast Omelet with Peppers 1 Cup Blackberries, raw 2.00 13.84 0.71 61.92 2 Tablespoons Coconut oil 0.00 0.00 27.20 234.00 4 Large Eggs, organic 24.00 0.00 20.00 280.00 1 Cup Mushrooms, white,

More information

Nola Trainer LLC DAY # 1

Nola Trainer LLC DAY # 1 Nola Trainer LLC 2100 Calorie Paleo Meal Plan DAY # 1 Breakfast - Omelet with peppers 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 2 tablespoon Coconut oil 0.00 0.00 27.20 234.00 4 large Eggs, Organic

More information

FBBC Unstoppable Fitness Formula DAY # 1

FBBC Unstoppable Fitness Formula DAY # 1 FBBC Unstoppable Fitness Formula 1500 Calorie Paleo Meal Plan DAY # 1 Breakfast - Omlete with peppers Coconut oil 0.00 0.00 13.60 117.00 3 large Eggs, Organic 18.00 0.00 15.00 210.00, chopped Peppers,

More information

My 30 Day Healthy Lifestyle Eating Plan

My 30 Day Healthy Lifestyle Eating Plan My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are

More information

Breakfast 300 Calories

Breakfast 300 Calories Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400

More information

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day

More information

Nutrient Content of Common Foods

Nutrient Content of Common Foods Nutrient Content of Common Foods It s useful to have a general idea of the nutrient content and calorie count of foods you re likely to eat. Here are some values to get you started. DAIRY PORTION SIZE

More information

1200-Calorie Meal Plan

1200-Calorie Meal Plan 1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1

More information

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4 Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...

More information

MyPlate: What Counts as a Cup?

MyPlate: What Counts as a Cup? MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.

More information

Macro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder

Macro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder 1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) 138 2.0 5.0 25.0 2% milk 1 cup 120 5.0 11.0 8.0 Air-popped Popcorn Alfalfa seeds, sprouted, raw popped 31 0.3 6.2 1.0 Protein Coffee Greek yogurt,

More information

EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN

EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information

More information

Day one: Breakfast: Peanut butter and banana smoothie

Day one: Breakfast: Peanut butter and banana smoothie Day one: Peanut butter and banana smoothie 1 cup unsweetened almond milk or coconut milk 1/2 banana, frozen or fresh 1/2 tbsp of natural peanut butter 1 tbsp of ground flax seeds 1 tbsp of cocoa powder

More information

Applesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)

Applesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon) Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT

More information

2,000 calorie meal plan

2,000 calorie meal plan 2,000 calorie meal plan Easy meal planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks.

More information

Cityline Weight Loss Challenge Day Meal Plan #2

Cityline Weight Loss Challenge Day Meal Plan #2 Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt

More information

14- Day Build Meal Plan

14- Day Build Meal Plan 14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your

More information

Daily Routine Fitness DAY # 1 1/1/2000

Daily Routine Fitness DAY # 1 1/1/2000 Daily Routine Fitness info@dailyroutinefitness.com Meal Planner For: [{Template, Gluten Free}, 1500 Calories] For the Date Range: 1/1/2000 to 1/7/2000 DAY # 1 1/1/2000 Breakfast - You can add banana to

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

EAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein)

EAT CLEAN WITH THE REAL FOOD RD S. clean eating food list. (*include in each meal) serving size (average: grams protein) EAT CLEAN WITH THE REAL FOOD RD S clean eating food list QUALITY PROTEINS (*include in each meal) serving size (average: 15-30 grams protein) organic eggs, chicken or duck (preferably pasture-raised),

More information

SLIM DOWN NOW. Monday. Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

SLIM DOWN NOW. Monday. Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries Monday 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1/2 cup fat-free

More information

Calorie 14 Day Menu Set Calories, grams fat. 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft)

Calorie 14 Day Menu Set Calories, grams fat. 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft) 1 1600 Calorie 14 Day Menu Set 1600 Calories, 40-50 grams fat 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft) * 4 small = 2 large To make 1500 calories: omit 2 fat

More information

*Note that foods marked with have no current tested ORAC value.

*Note that foods marked with have no current tested ORAC value. Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=

More information

7 Day Meal Plan - Diabetes

7 Day Meal Plan - Diabetes 7 Day Meal Plan - Diabetes DAY 1 Breakfast: Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut, or olive oil; 1/2 c spinach leaves; 1/2 c mushrooms; and onion, garlic, and herbs as desired.

More information

BURN THE FAT FOODS 2.0.2

BURN THE FAT FOODS 2.0.2 Lean Proteins BURN THE FAT FOODS 2.0.2 Beef, ground, 90% lean 4 oz uncooked 113 199 22.7 0 11.3 0.0 Beef, ground 95% lean 4 oz uncooked 113 155 24.3 0 6.0 0.0 Beef, round, top, lean (select) 4 oz uncooked

More information

Note: For packaged and prepared foods, check ingredients to confirm low FODMAP.

Note: For packaged and prepared foods, check ingredients to confirm low FODMAP. (single serving) Note: For packaged and prepared foods, check ingredients to confirm low FODMAP. FRUITS bananas blueberries cantaloupe dragon fruit durian grapes honeydew melon kiwi kumquat lemon juice

More information

14- Day Build Meal Plan

14- Day Build Meal Plan 14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of

More information

Ideal Low Glycemic Index

Ideal Low Glycemic Index Patient Education Section 4 Page 1 Ideal Low Glycemic Index Heart-healthy food choices The glycemic index compares the impact on blood sugar levels of the carbohydrate in foods to an equivalent amount

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,

More information

Healthy Life Style Eating Skip the Diet Be Healthy. 4 ounces of turkey, slice of cheese, green peppers wrapped in lettuce

Healthy Life Style Eating Skip the Diet Be Healthy. 4 ounces of turkey, slice of cheese, green peppers wrapped in lettuce Healthy Life Style Eating Skip the Diet Be Healthy Day 1 2 eggs & 2 slices of avocado one ounce of peanuts 4 ounces of turkey, slice of cheese, green peppers wrapped in lettuce ½ cup of blueberries 4 ounce

More information

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis Nutrition Eating good food is a very important part of every single day. Nutrition is what keeps your body going whether you are playing baseball or swimming, while you are walking to practice and even

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Glycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time

Glycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of

More information

Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education.

Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education. Food Choice Lists for Kids and Teens Note to the Health Care Provider: This is a takehome client education handout. See Sections 2, 3, and 4 in the handbook. Food Choice Lists for Kids and Teens Carbohydrate

More information

1800 Calorie Meal Plan

1800 Calorie Meal Plan Easy Meal Planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from

More information

1300 Calorie 14-Day Menu Set Calories, grams fat

1300 Calorie 14-Day Menu Set Calories, grams fat 1300 Calorie 14-Day Menu Set 1300 Calories, 30-40 grams fat 2 Milk (Mk) 5 Meat (Mt) 5 Starches (St) 3 Fruits (Fr) 3+ Vegetables (Vg) 4 Fat (Ft) To make 1200 calories: omit 2 fat servings. To make 1400

More information

Cityline 2016 Weight Loss Challenge: 7-day meal plan #1

Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Day1: Apple cinnamon pancakes 2 tbsp ground flax meal 2 eggs 1/2 apple, grated 1/2 tsp cinnamon Coconut oil Combine ingredients in small bowl to

More information

fit Day 1 Certified Personal Training Calories Protein Carbs Fat Breakfast Lunch Dinner

fit Day 1 Certified Personal Training Calories Protein Carbs Fat Breakfast Lunch Dinner Day 1 2 whole eggs 1/2-1 cup cooked spinach 1/2 tomatoe, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 1 ounce almonds (-2) 0 2 2 0 0 2 1 170 170 oz cooked salmon 1/2

More information

15 Grams of Carbs Per Serving

15 Grams of Carbs Per Serving Bread Bagel 1 ounce Bread, Sandwich 1 slice (1 ounce) English muffin 1/2 Hot dog or hamburger bun 1/2 (1 ounce) Pita, 6 inches across 1/2 Raisin bread, unfrosted 1 slice (1 ounce) Roll, plain, small 1

More information

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan 2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground

More information

Eating plan for 1800 calories

Eating plan for 1800 calories Eating plan for 1800 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.

More information

FRIDGE & PANTRY STOCK

FRIDGE & PANTRY STOCK The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these

More information

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY

More information

7-Day Crank Start Diet with Lori Kennedy, RHN

7-Day Crank Start Diet with Lori Kennedy, RHN Welcome from Mike Whitfield & Workout Finishers Inside this manual is a 7-day diet plan for women to shed as much fat as possible in only 7 days. But the key to NOT losing precious muscle is to do perform

More information

Eating plan for 2000 calories

Eating plan for 2000 calories Eating plan for 2000 calories There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency.

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Weigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4

Weigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4 BREAKFAST MENUS Each breakfast menu below contains 200-300 calories. Choose one breakfast menu for each day. Make your food choices from the Breakfast Choices list on the next two pages. Menu 1 Cold or

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

FBBC Unstoppable Fitness Formula DAY # 1

FBBC Unstoppable Fitness Formula DAY # 1 FBBC Unstoppable Fitness Formula 1200 Calories Paleo Meal Plan DAY # 1 Breakfast - Omlete with peppers 1 tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 large Eggs, Organic 18.00 0.00 15.00 210.00 1 cup,

More information

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables

More information

7 Day High Calorie Weight Gain Meal Plan

7 Day High Calorie Weight Gain Meal Plan 7 Day High Calorie Weight Gain Meal Plan brought to you by weightgainpro.com Day 1-3096 Breakfast: 722 75g/2.65oz Granola 368 100g/3.5oz Greek Yogurt 120 Topping: 28g/1oz chopped Brazil Nuts, 1 handful

More information

1900 Calories Performance Training

1900 Calories Performance Training Meal Planner: 1900 Calories Performance Training Meal Planner report created exclusively for Jane Elvenwood Day # 1 1.0 1 cup BRAN CHEX, (wheat bran, corn) 39.05 5.05 1.37 156.31 1.0 cup Milk - skim, no

More information

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including

More information

1600 Calorie Rapid Fat Loss Detox Guidelines:

1600 Calorie Rapid Fat Loss Detox Guidelines: 1600 Calorie Rapid Fat Loss Detox Guidelines: CONSULT WITH YOUR PHYSICIAN BEFORE STARTING ANY NUTRITIONAL PROGRAM. CHECK FOR FOOD ALLERGIES & MEDICATION INTERACTIONS Eat breakfast within 1 hr of waking

More information

The Jamie Eason LiveFit Trainer Approved Foods List

The Jamie Eason LiveFit Trainer Approved Foods List The Jamie Eason LiveFit Trainer Approved Foods List Oils sunflower, coconut, walnut, avocado, olive, grapeseed, pumpkin seed Fatty proteins avocado, coconut, walnut, cashews, almonds, nut meal/flour, seeds,

More information

4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks

4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional

More information

The Growing Place Winter Menu: week 1 of 6

The Growing Place Winter Menu: week 1 of 6 The Growing Place Winter Menu: week 1 of 6 9:30 am AM Banana Bread Oranges with English muffins and Jam Veggie & Spinach apples and cinnamon OJ and water Milk and water Milk and water Milk and water and

More information

Nutritional Program

Nutritional Program 40-40-20 Nutritional Program Each meal contains 40% protein, 40% carbohydrate, and 20% fat. For a 100-calorie meal (or snack), choose 1 ein, 1 ohydrate, and 1. For a 200-calorie meal, choose 2 ein, 2 ohydrate,

More information

2000 Calorie Menus Breakfast

2000 Calorie Menus Breakfast 2000 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple 1 English muffin 120 30 g. 1 g 2 starches ¾ c. unsweetened dry 80 15 g. 1 g. 1 starch

More information

WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly

WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA list Introduction The CATCH GO SLOW WHOA list is a tool to guide children and families toward making healthy food choices. The overall message

More information

2300 Calories Performance Training

2300 Calories Performance Training Meal Planner: 2300 Calories Performance Training Meal Planner report created exclusively for Maria Espinosa Day # 1 1.5 1 cup BRAN CHEX, (wheat bran, corn) 58.58 7.57 2.06 234.47 1.5 cup Milk - skim, no

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

Nutrition Guide. protein 25 g. carbohydrate 6 g. fat 5

Nutrition Guide. protein 25 g. carbohydrate 6 g. fat 5 Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this

More information

Sample Menu: 1400 Calorie Meal Plan

Sample Menu: 1400 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 6 exchanges STARCH/BREAD

More information

Dairy Free Menus for 1600 Calories Per Day

Dairy Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are all approximately 1600 calories for the day. Sample Menu 1 Cereal with Berries 346 cals 1¼ cups whole grain cereal 225 cals ½ cup rice or almond

More information

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,

More information

Wholefood Nutritional Menu Plan

Wholefood Nutritional Menu Plan MENU 1. Vegan Banana Pancakes w Maple Syrup. Spinach and Cheese Muffins. Banana and Nutmeg Smoothie. fruits. Served with milk fruits. Served with milk Slow Roast Lamb with Roasted Potatoes Pumpkin and

More information

EXCHANGE CONTENT ELEMENTS

EXCHANGE CONTENT ELEMENTS EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information

More information

1600 Calorie Meal Plans

1600 Calorie Meal Plans 1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.

More information

* This meal outline can be mixed and matched to produce 90 DAYS of NON-NEGOTIABLE eating.

* This meal outline can be mixed and matched to produce 90 DAYS of NON-NEGOTIABLE eating. * This meal outline can be mixed and matched to produce 90 DAYS of NON-NEGOTIABLE eating. * Only 1 serving of each food item is to be eaten unless noted; for meats, a serving is the size of your palm.

More information

With Meat DAY 1 MENUS. Special Breakfast. Orange-Crumbed French Toast (page 138) or Bannock Cakes (page 134) Coffee/tea or water

With Meat DAY 1 MENUS. Special Breakfast. Orange-Crumbed French Toast (page 138) or Bannock Cakes (page 134) Coffee/tea or water MENUS DAY With Meat Special Breakfast I Diet Instant Hot Cereal with Maple Syrup and Blueberries (page 35) Coffee/tea water Orange-Crumbed French Toast (page 38) Bannock Cakes (page 34) Coffee/tea water

More information

MENU #5 7 Day Meal Plan

MENU #5 7 Day Meal Plan MENU #5 7 Day Meal Plan Kelly Anne Erdman M.Sc., R.D. kannecar@telus.net Phone:403-220-8232 http://www.healthandperformancenutritioninc.com Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the

More information

SKIM AND VERY LOWFAT MILK

SKIM AND VERY LOWFAT MILK SKIM AND VERY LOWFAT MILK foodseleodselectioncardsfoodselectioncardsfoodseleodselectioncardsfoodselectio ctioncards foodselectioncardsfoodselectiioncardsfood selectioncardsfoodselectiioncardsfood selectioncards

More information

2000 Uptown Foods Calorie Menus Breakfast

2000 Uptown Foods Calorie Menus Breakfast 2000 Uptown Foods Calorie Menus Breakfast Choose one of these menus for breakfast: 1. 3 buckwheat pancakes 330 45 g. 12 g. 3 starches, 2 1/2 fats 2 Tbsp. sugar-free syrup 12 3 g. 0 g. free ½ c. orange

More information

BBQ / 408 / / / 7 5 / 5 / 381 / / / / 9 / 450 / / / 8 16 / 15 BBQ

BBQ / 408 / / / 7 5 / 5 / 381 / / / / 9 / 450 / / / 8 16 / 15 BBQ Menus rotate every 0 days. Popular items may rotate each month. BBQ Chicken Stuffed Sweet Potato with a side of Corn and Black Beans No Potato 3 3 Lemon Chicken Skewers with Quinoa, Yogurt Dip and Peppers

More information

2018 OSAI Menu Everyday items The following items will be provided every day in addition to the daily menus

2018 OSAI Menu Everyday items The following items will be provided every day in addition to the daily menus BREAKFAST Yogurt Granola Instant oatmeal & grits packets Assorted cold cereal Sliced fruit (such as pineapple, strawberries, melon) Whole fruit (such as red & green apples, bananas, oranges, pears, grapes)

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

BREAKFAST LUNCH DINNER

BREAKFAST LUNCH DINNER Monday Tuesday Wednesday (11/1) Oatmeal with cinnamon and cut up apples Banana and 1 tbsp. peanut butter Baked sweet potato stuffed with black beans, tomatoes, salsa, and rice from display station Glass

More information

Lifestyle Plan Week 8

Lifestyle Plan Week 8 Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:

More information

Welcome! - Phone Extension MENU (6368) - Please allow 45 minutes from the time you place your order until delivery to your room. Thank you!

Welcome! - Phone Extension MENU (6368) - Please allow 45 minutes from the time you place your order until delivery to your room. Thank you! Welcome! Welcome to Marymount Hospital. We want to make your stay with us as convenient and enjoyable as possible, and we are very pleased to offer Fresh Request, a distinctive room service dining experience.

More information

the final engagement 2

the final engagement 2 the final engagement 2 Health Advisory: Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. Any use of this exercise program assumes the risk of injury

More information

2019 Cityline Weight Loss Challenge 7-Day Meal Plan

2019 Cityline Weight Loss Challenge 7-Day Meal Plan 2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened

More information

Carbohydrate Counting

Carbohydrate Counting At Breakfast At Lunch At Super Take 1 unit for grams of carbohydrate Take 1 unit for grams of carbohydrate Take 1 unit for grams of carbohydrate To determine the amount of insulin you need to take before

More information

FRIDGE & PANTRY STOCK

FRIDGE & PANTRY STOCK 1 Page The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very

More information

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet. Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,

More information

Sample Menu: 2200 Calorie Meal Plan

Sample Menu: 2200 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. The menus contain

More information

Fruits. Dr. Dave, ND Kapha Balancing Foods. Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after.

Fruits. Dr. Dave, ND Kapha Balancing Foods. Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after. Dr. Dave, ND Fruits Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after. Apples Applesauce Apricots Berries Cherries Cranberries Figs (dry) Grapes (red, purple, black)

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Your Quickstart Range Seeker Meal Plan

Your Quickstart Range Seeker Meal Plan Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

Two slices of thick cut French toast with your choice of chocolate hazelnut spread or blueberries. 6.00

Two slices of thick cut French toast with your choice of chocolate hazelnut spread or blueberries. 6.00 BREAKFAST SERED ALL DAY, EERY DAY Rise n Shine Two eggs, two slices of toast and your choice of one of the following items: bacon, sausage, hashbrowns, fruit salad cup, or tomato slices. Before 10:30am

More information

Emily s Menu February 23 to March 1 st, 2015

Emily s Menu February 23 to March 1 st, 2015 Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes

More information

July 2017 Breakfast Age 1-2

July 2017 Breakfast Age 1-2 July 1 Breakfast Age 1-2 Rice Cereal 1/ cup Canned Peaches1/ cup Granola 1/ cup Blueberries 1/ cup Wheat Cereal 1/ cup Canned Pears 1/ cup Oat Cereal 1/ cup Bananas 1/ cup WW Mini Bagels 1/2 Bagel Strawberries

More information

Sample Menu: 1600 Calorie Meal Plan

Sample Menu: 1600 Calorie Meal Plan Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 7 Exchanges STARCH/BREAD

More information

Sample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM

Sample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller

More information