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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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| Breakfast | Cheat Day | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit | Whey Protein Drink, Skim or Soy Milk, Frozen Fruit |
| Snack | Fruit | Fruit Snack | Fruit Snack | Fruit Snack | Fruit Snack | Fruit Snack | |
| Lunch | Whatever you want all day long | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup | Salad with Grilled Chicken or Fish or 1 cup of bean or chicken vegetable soup |
| Snack | Fruit Snack | Fruit Snack | Fruit Snack | Fruit Snack | Fruit Snack | Fruit Snack | |
| Dinner | 6oz Meatloaf + steamed brocolli+ corn | 6oz Grilled Catfish fillets stuffed with spinach, tarragon and crushed pecans + potato | Chicken fajitas + steamed vegetables (no tortillas) | Chicken Stirfy with peppers, onions and brocolli + corn | Grilled Teriyaki Salmon + mixed vegetables | Beef stew with mixed vegetable including potatoes and a vegetable on the side | |
| Snack | Pineapple and cottage cheese | Pineapple and cottage cheese | |||||
| Hydrate, Hydrate, Hydrate....Get that water in | |||||||
| How to define
a serving. Servings size: Oils: 1 teaspoon How much oil did you cook it in? How many grams of fat per serving in food? Protein = 4 oz - 6 oz . Fruit = 1 piece Vegetables = 1 cup Carbohydrates Rice = ½ cup Legumes: ½ cup Potato = 1 medium Pasta = 1 cup Bread = 2 slices Cereal = ½ cup |
Servings
per day: |
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