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2004/12/02, 09:11 AM
Starting Monday,December 13th
Diet plan, Month One :
If you use the meals and snacks below - here is how the nutrients work out:
5 main meals= 2,457 calories, 318g carbs, 205g pro, 35g fat
4 main meals + 1 snack = 2,450 cal, 315g CHO, 205g pro, 34g fat
3 main meals + 2 quick meals = 2,450 cal, 315g CHO, 205g pro, 24g fat
3 main meals + 3 snacks = 2,320 cal, 295g CHO, 202g pro, 36g fat
2 main meals + 2 quick meals + 2 snacks = 2,400 cal, 300g CHO, 220g pro, 35g fat
Meal choices:
8 egg whites, scrambled
1 slice fat-free cheese
2 slices whole grain bread w/4 tsp low-sugar jam OR
1 cup oatmeal w/1/2c strawberries
334 calories, 41g CHO, 37g pro, 2g fat
(462 calories, 61g CHO, 43g pro, 6g fat when subbing oats and berries)
5 oz extra-lean ground beef
1 cup pasta, cooked
1/2c low-fat marinara sauce
1 tbsp parmesan cheese
1 cup green beans
493 cal, 61g CHO, 40g pro, 10g fat
5 oz chicken breast with 2 tbsp bbq sauce
6 oz baked potato
1 cup broccoli, steamed
399 calories, 36g CHO, 49g pro, 6g fat
6 oz shrimp, grilled or broiled
1 cup brown rice
2 tbsp teriyaki glaze
1/2c each grilled onions and mushrooms
547 cal, 82g CHO, 47g pro, 45g fat (that doesn't seem right, maybe it is a typo...)
6 oz swordfish, baked or grilled (or any fish will do, i am sure swordfish is spendy)
6 oz yam w/imitation butter spray
small garden salad w/2 cups romaine lettuce and 1 cup cherry tomatoes w/2 tbsp fat-free dressing
505 cal, 54g CHO, 48g pro, 10g fat
QUICK MEALS
1 cup low-fat cottage cheese mixed to taste with cinnamon and equal (or other sweetener)
1 low-fat bran muffin (6 oz)
574 calories, 90g CHO, 36g pro, 7g fat
1 bagel (smaller size)
4 slices turkey breast
2 slices fat-free cheese
1 tbsp fat-free mayo
416 cal, 70g CHO, 27g pro, 3g fat
12 oz skim milk
4 oz water
1 scoop whey protein
1 small banan or 1/2 mango
(all blended into shake)
with 3 plain rice cakes
325 calories, 45g CHO, 33g pro, 3g fat
At Burger King -
chicken whopper - no mayo
side salad with light dressing
diet soda
500 calories, 55g CHO, 40g pro, 13g fat
SNACKS
3 plain rice cakes w/
3 slices fat-free cheese
199 calories, 30g CHO, 17g pro, 2g fat
Labrada Lean Body Gold meal replacement bar
320 cal, 28g CHO, 30g pro, 11g fat
12 oz skim milk mixed w/ 1 scoop whey protein and 2 cups fruit
332 cal, 44g CHO, 34g pro, 23g fat
Okay! make your grocery list!!!!!:dumbbell:
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2004/12/02, 09:12 AM
Please do not double post.
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I am not conceited; I am convinced.
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2004/12/02, 10:47 AM
Message deleted by moderator due to unsuitable content for this board.
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2004/12/02, 11:01 AM
Oh boy.
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I am not conceited; I am convinced.
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2004/12/13, 06:49 PM
Monday!!!! Day one!!!!
Breakfast - I made 8 egg whites with a cup of frozen spinach and 1 slice FF cheese, I also made 1/2c oatmeal... ate the eggs and couldn't even look at the oatmeal.
about two hours later i ate half the oatmeal...
at 11 I threw the rest of the oatmeal into the blender with 12 oz skim milk, 1c frozen strawberries and 1 1/2 scoops whey protein
worked out at 12
PWO shake - 2 scoops protein, 2 scoops malto, 1 scoop dextrose, water
snack - 2 large celery stalks , 1 1/2 oz brie :)
dinner (in a few minutes) - green salad with a medium carrot, 1/2 cucumber, 1 tbsp newman's olive oil vinagrette
4 oz lean pork roast
4 oz sweet potato/reg potato (roasted)
before bed i will have some cottage cheese
Yay!!!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/14, 06:46 PM
Tuesday...day 2
6am - 6 egg whites, spinach, 1 slice FF cheese
1/2c oatmeal, cinnamon, SF syrup
Coffee!!!
9am - WW bagel, 4 slices turkey breast, 2 slices FF cheese, mixed lettuce, smear of low-fat mayo, horseradish mustard.
11:15 12oz skim milk, 1/2c frozen strawberries, 1/3c rice cereal, 2 scoops choc, whey, blended...
12:10 workout
1:30 mango peach isopure in crystal lite lemonade with dextrose/malto-dextrin
2:45 1 can tuna with tsp garlic ranch dressing, air-popped popcorn w/ butter :)
5:45 4 oz chicken breast, 1c rice, 1c green beans
before bed - cottage cheese.....:big_smile:
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/15, 06:58 PM
Wednesday day 3!!!!
6am 6 egg whites, spinach 1 slice FF cheese
1/2c oatmeal, cinnamon, SF syrup
coffee!
9:45 3 oz pork roast
1 c rice
1 c green beans
12 workout
1:15 PWO shake
3:00 WWbagel, 6 slices turkey breast, 2 slices FF cheese, lettuce mix, smear o'lite mayo, horseradish mustard
3:30 french vanill SF decaf
6:00 turkey breast (38g pro)
FF gravy
green beans and carrots (mostly green beans)
before bed I will have cottage cheese....
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/16, 10:42 PM
Thursday... day 4
6 egg whites, spinach, 2 slices FF cheese,
leftover oatmeal (not quite 1/2c), 2 tbsp raisins, SF syrup
could that little amount of raisins have caused a blood sugar spike/drop? I had to go lie down about an hour after eating because i felt dizzy/tired.
multi-grain cheerios, 8 oz skim milk, 2 scoops ON whey
out running errands - chicken whopper, no mayo, diet coke
dinner - cheat meal - grilled chicken salad and lite beer
going to bed now!
Not a perfect day, but not a total loss!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/19, 11:45 AM
Friday
6 egg whites, spinach 1 slice FF cheese
coffee
WW bagel
3 oz pork, 4 oz sweet potato
1/2 shake (pre-workout)
PWO shake
omelet - 1/2 onion, 1/2c mushrooms, egg beaters, 1/2c low-fat refried black beans, 1 slice FF cheese, salsa
homemade extra lean meatloaf, 1/2 baked potato, 1/2 sweet potato, olive oil spread, spoonful lite sour cream
Saturday
Black bean omelette (same as fridays)
meatloaf sandwich
tri-o-plex bar, diet pepsi (at the movies)
Husband's work party...
green beans
walleye w/almonds
ceasar salad
diet coke/bacardi........
yuck-o.
Today is another new day...:)
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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