NUTRITIONAL PLAN
Daily Goal
Here are the macros: Protein Grams: 172 Fat Grams: 86 Carbs Grams: 278 Fiber Grams: 32-43 Nutritional Plan: GOAL: 2500- 2600 calories daily 2500 Calorie Diet Meals Monday / Wednesday / Friday BREAKFAST: 550 calories
SNACK: 390 calories
LUNCH: 600 calories
SNACK: 400 calories
DINNER: 560 calories
Dinner other options: 2 fillets of grilled salmon with 2 cups salad ( or any other lean meat) 2nd option: 4 oz Lean pork with 1 cup of whole eat pasta 3rd option: 4 oz Turkey with green salad and 1/4 tomatoes Dessert: Low fat chocolate pudding, or no sugar jello, or fruit (500 calories) Macro - Chicken Breast Servings: 3 oz Calories 229 Sodium 69 mg Total Fat 5 g Potassium 481 mg Saturated 0 g Total Carbs 0 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 44 g Cholesterol 126 mg Macro - Lean Pork Servings: 4 oz Calories 200 Sodium60 mg Total Fat 11 g Potassium 0 mg Saturated 4 g Total Carbs 0 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 23 g Cholesterol 70 mg Tuesday/ Thursday / Saturday BREAKFAST: 670 calories
LUNCH: 550 calories
SNACK: 500 calories
DINNER: 310 calories
Dinner other options: 1 enchilada with 1/2 cup of ricotta cheese and spinach, 1 cup of brown rice 2nd option: 2 slices of shredded turkey breast with 1/4 ricotta , 1 cup of brown rice 3rd option: 3 egg omelet with chicken, 1 cup of brown rice, 2 cups green salad Dessert: 1 cup of Watermelon Juice, 1 cup of decaf green tea, or 1 cup of berries (500 calories) Macro -Turkey Breast MeatServings: 4 oz Calories 118 Sodium 490 mg Total Fat 1 g Potassium 0 mg Saturated 0 g Total Carbs 2 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 9 g Cholesterol 23 mg |