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Sample Eating Plan
1794 calories
958 calories protein/fat
836 calories carbohydrates | | Breakfast
1.5 oz (dry measurement) Oatmeal or Cream of Wheat or Shredded Wheat
3/4 cup skim milk
6 egg whites (can add vegetables, onion, celery etc) or 4 egg whites + 1 No fat cheese slice |
150
67
102 | Snack
Banana or apple or orange or 2 cups strawberries or 10 oz carrots
4 oz 1% or no fat cottage cheese or 1/2cup diet yogourt |
100
75 | Lunch
1/2 cup rice or 4 oz potato or 2/3 cup yam
6 oz chicken breast or 8.5 oz tuna or 10.5 oz shrimp or 6 oz eye of round
2/3 cup mixed vegetables or 1/3 cup corn or 7 oz green beans |
109
294
60 | Snack
Shake:
1 scoop Whey Powder
1 cup skim milk
or: 2/3 cup diet yogourt or 5 oz 1% or no fat cottage cheese
or 2 non fat cheese slices + 4 melba toast |
117
90 | Supper
1/2 cup rice or 4 oz potato or 2/3 cup yam
6 oz chicken or 7 oz turkey breast or 7 oz eye of round
7 oz broccoli or 7 oz cauliflower or 6 oz carrots or 3 cup salad + 2 Tbsp. no fat dressing
|
190
294
60 | Snack
1 oz cereal: Special K, Crispex or Oatmeal
3/4 cup skim milk
Or: 7 1/2 cup air popped popcorn
Or: 21 mini rice cakes
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100
67
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H&L
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