w eek 1 - Run With Me 24/7 Fitness

Document technical information

Format pdf
Size 445.1 kB
First found May 22, 2018

Document content analysis

Category Also themed
Language
Type
not defined
Concepts
no text concepts found

Persons

Organizations

Places

Transcript

Week 1 Meal Plan
Improving your life one meal at a time.
week1
Menu
PLAN
[A] Skim or
unsweetened
soy, almond or
rice milk. It’s
your choice.
M
Volume 2, Issue 2 - March/April 2009 6
TOTAL NUTRIENTS Calories: 1,569, Fat: 50 g, Sat. Fat: 8 g, Carbs: 157 g, Fiber: 27 g, Sugars: 62 g, Protein: 129 g, Sodium: 1,440 mg, Cholesterol: 159 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 cup low-fat cottage
cheese with ½ cup
cubed mango, ½ cup
sliced strawberries
20 unsalted
almonds
Turkey Sandwich: 1 toasted
whole-wheat English muffin with
3 fresh deli turkey slices or vegetarian turkey slices, 2 medium
slices tomato, 1 tsp hummus; 15
baby carrots
5 oz nonfat
Greek yogurt
with 5 strawberries, 5 walnuts
5 oz broiled salmon (cook 9 oz salmon
and save some for tomorrow)
T
1½ cups steamed green beans
1 cup wild rice (cook 1½ cups and save
some for tomorrow)
TOTAL NUTRIENTS Calories: 1,619, Fat: 52 g, Sat. Fat: 10 g, Carbs: 213 g, Fiber: 26 g, Sugars: 62 g, Protein: 94 g, Sodium: 1,487 mg, Cholesterol: 128 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
½ cup oatmeal with ¾
cup low-fat milk [A], 1
cubed apple, 5 brokenup walnut halves
6 oz plain,
low-fat yogurt
or soy yogurt
with 10
grapes
4 oz broiled salmon and ½ cup
wild rice (leftovers)
1 oz wholegrain crackers
with 1 tbsp unsalted almond
butter
Chicken & Broccoli Pasta: 2 oz wholewheat penne with 2 oz cubed baked
chicken or firm tofu, 1 cup steamed broccoli florets, 1 oz part-skim mozzarella, ½
cup low-fat tomato sauce
W
Spinach Salad: 1½ cups spinach
with 2 tsp extra-virgin olive oil, 2
tbsp red wine vinegar
TOTAL NUTRIENTS Calories: 1,486, Fat: 32 g, Sat. Fat: 8 g, Carbs: 191 g, Fiber: 36 g, Sugars: 72 g, Protein: 109 g, Sodium: 2,310 mg, Cholesterol: 24 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 cup shredded wheat
with ¾ cup low-fat milk
[A], 1 medium banana
½ cup lowfat cottage
cheese
Egg Salad Wrap: 1 serving
Avocado Egg Salad (see recipe,
p. 68; save some for tomorrow)
with 2 slices tomato, 1 lettuce
leaf, 1 whole-wheat flax tortilla;
20 grapes
1 cup jicama
slices with 4
tbsp hummus
Roasted Red Pepper & Mushroom
Omelet: 6 egg whites with 1 tbsp diced
onions, 2 sliced mushrooms, ¼ cup
chopped roasted red peppers, 1 oz
reduced-fat cheese; 2 slices spelt toast
T
TOTAL NUTRIENTS Calories: 1,619, Fat: 52 g, Sat. Fat: 10 g, Carbs: 213 g, Fiber: 26 g, Sugars: 62 g, Protein: 104 g, Sodium: 1,487 mg, Cholesterol: 128 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 toasted whole-wheat
English muffin with 1½
tbsp unsalted almond
butter, 1 tsp agave
nectar
1 apple; 1
low-fat string
cheese
Mixed Salad: 1 serving Avocado
Egg Salad (leftovers), 3 cups
romaine lettuce, 10 grape tomatoes, 1 tsp extra-virgin olive oil, 2
tbsp balsamic vinegar; 1 medium
orange
1 cup low-sodium lentil soup
with 1 Ryvita
Crispbread
Artichoke & Pepper Tortilla: 1 wholewheat flax tortilla, ½ cup artichokes,
½ cup roasted red peppers, ¼ cup
reduced-fat cheese
F
10 green beans, ¼ cup chickpeas, 1 tsp
slivered almonds
TOTAL NUTRIENTS Calories: 1,528, Fat: 46 g, Sat. Fat: 9 g, Carbs: 230 g, Fiber: 47 g, Sugars: 93 g, Protein: 97 g, Sodium: 2,469 mg, Cholesterol: 64 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
½ cup oatmeal with ¾
cup low-fat milk [A], ½
cup each raspberries
and blackberries
1 cup low-fat
milk [A]; 10
almonds
Veggie Sandwich: 2 slices spelt
toast, 1 oz reduced-fat cheese,
½ avocado (sliced or mashed), ½
tomato (sliced); 1 cup cantaloupe
5 oz nonfat
Greek yogurt
with 10 dried
apricots
Protein Salad: 2 cups spinach with 3 oz
lean fresh deli ham, 2 hard-boiled egg
whites, ½ cup chickpeas, 5 grape tomatoes, 8 cucumber slices, 1 tbsp pumpkin
seeds; 1 whole-wheat pita
S
TOTAL NUTRIENTS Calories: 1,709, Fat: 48 g, Sat. Fat: 13 g, Carbs: 194 g, Fiber: 29 g, Sugars: 64 g, Protein: 141 g, Sodium: 2,513 mg, Cholesterol: 204 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
Greek Breakfast
Sandwich: 1 toasted
whole-wheat English muffin with 4
scrambled egg whites,
2 tbsp reduced-fat feta
cheese, 1 slice tomato;
1 cup cantaloupe
1 Kashi TLC
granola bar;
1 cup low-fat
milk [A]
Chicken Pita: 3 oz diced cooked
chicken breast, 1 slice reducedfat cheese, 1 cup coleslaw (shredded green cabbage and carrots)
in 1 whole-wheat pita; 1 cup
strawberries
1 serving NoGuilt Double
Chocolate Mint
Shake (see
recipe, p. 72)
Japanese Dinner: 1 cup miso soup, ½
cup edamame, Goma-Ae (1 cup spinach
or watercress with sesame sauce) or
green salad, 4 pieces salmon sushi, 6
pieces assorted sashimi
S
TOTAL NUTRIENTS Calories: 1,831, Fat: 58 g, Sat. Fat: 12 g, Carbs: 213 g, Fiber: 44 g, Sugars: 75 g, Protein: 131 g, Sodium: 2,214 mg, Cholesterol: 167 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
Protein Shake: 8 oz
low-fat milk [A], 1
scoop protein powder,
1 small banana, 5 frozen strawberries
2 natural rice
cakes with 1
tbsp natural,
unsalted peanut butter; ½
banana
Tuna Salad: 4 oz canned tuna,
3 cups salad greens, ½ cup
chickpeas, 5 chopped baby carrots, 10 grape tomatoes; 1 cup
blackberries
1 cup cooked
edamame
5 oz baked cod with 1 tbsp orange juice;
1 cup sautéed spinach; 1 baked medium
Yukon Gold potato with 2 tbsp nonfat
Greek yogurt; 1 cup cantaloupe
Week 2 Meal Plan
Improving your life one meal at a time.
week 2
Menu
PLAN
M
SNACK 1
LUNCH
SNACK 2
DINNER
½ cup oatmeal with ¾
cup low-fat milk [A], 2
tbsp pumpkin seeds, 1
chopped pear
1 cup plain,
low-fat yogurt
with 1 cup
raspberries
1 veggie burger patty with 1 oz
reduced-fat cheese, 1 slice onion,
1 slice tomato, 1 lettuce leaf, 2
slices multigrain bread;
15 grapes
2 Ryvita Crispbreads with 2
tbsp mashed
avocado, 1
sliced plum
tomato
4 oz boneless, skinless baked chicken
breast with 5 sliced dried apricots; 2
cups steamed green beans; 1 cup wild
rice (cook 3 cups and save some for later
this week)
T
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 hard-boiled
egg; 1 oz
whole-grain
crackers
4 oz cooked turkey burger or
veggie burger, 1 oz reduced-fat
cheese, 1 thin slice avocado, 1 slice
onion, 1 lettuce leaf, 1 slice tomato, 1 medium whole-wheat roll
20 unsalted
peanuts
4 oz grilled pork chop, fat trimmed; 1
serving Italian Artichoke & Leek Salad
(see recipe, p. 72; save some for tomorrow); 1 medium sweet potato
INGREDIENTS:
• ½ cup walnut oil
TOTAL NUTRIENTS Calories: 1,587, Fat: 45 g, Sat. Fat: 8 g, Carbs: 213 g, Fiber: 41 g, Sugars: 57 g, Protein: 85 g, Sodium: 1,610 mg, Cholesterol: 92 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 cup Nature’s Path
Heritage Flakes with 15
grapes, ¾ cup low-fat
milk [A]
15 almonds;
1 large sliced
kiwi
Chicken Salad: 2 servings Italian
Artichoke & Leek Salad (leftovers)
with 4 oz chopped cooked chicken
breast; 1 slice multigrain bread
2 wedges
Laughing Cow
Light cheese; 15
grapes
1 serving Chicken & Vegetable Stew (see
recipe, p. 71; save some for tomorrow)
with 1½ cups pearled barley (cook 3½
cups and save some for later this week)
TOTAL NUTRIENTS Calories: 1,669, Fat: 48 g, Sat. Fat: 9 g, Carbs: 244 g, Fiber: 43 g, Sugars: 66 g, Protein: 131 g, Sodium: 2,105 mg, Cholesterol: 43 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
2 Kashi GoLean waffles
with 2 tbsp natural, unsalted peanut butter; 1
cup low-fat milk [A]
½ cup lowfat cottage
cheese with
1 cup sliced
strawberries
1 serving Chicken & Vegetable
Stew (leftovers) with 1 cup wild
rice (leftovers)
1 Kashi TLC
granola bar; 10
grapes
Tofu Barley: 5 oz cubed firm tofu, 2 tsp
olive oil, 1 cup steamed broccoli, 1 cup
steamed pearled barley (leftovers), 1
tbsp low-sodium soy sauce; ¾ cup cubed
pineapple
F
Vinaigrette
TOTAL NUTRIENTS Calories: 1,577, Fat: 63 g, Sat. Fat: 13 g, Carbs: 177 g, Fiber: 47 g, Sugars: 46 g, Protein: 102 g, Sodium: 2,214 mg, Cholesterol: 152 mg
1 cup nonfat Greek
yogurt with ½ cup
Fiber One Cereal, 1 cup
raspberries, 5 walnuts
T
[B] Spicy Apple
TOTAL NUTRIENTS Calories: 1,548, Fat: 34 g, Sat. Fat: 8 g, Carbs: 227 g, Fiber: 49 g, Sugars: 71 g, Protein: 98 g, Sodium: 1,395 mg, Cholesterol: 89 mg
BREAKFAST
W
[A] Skim or
unsweetened soy,
almond or rice
milk. It’s
your choice.
• Pinch paprika
• Pinch cinnamon
• Sea salt and
ground black
pepper, to taste
INSTRUCTIONS:
Add all ingredients to a
blender and
purée until
smooth.
10 baby carrots
TOTAL NUTRIENTS Calories: 1,731, Fat: 51 g, Sat. Fat: 12 g, Carbs: 191 g, Fiber: 26 g, Sugars: 63 g, Protein: 136 g, Sodium: 2,115 mg, Cholesterol: 187 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
1 cup low-fat cottage
cheese with 1 cup
cubed pineapple; 1
Ryvita Crispbread
1 medium banana with 1½
tbsp natural,
unsalted peanut butter
Fruit-Infused Chicken Salad:
3 cups spinach, 3 oz boneless,
skinless grilled chicken breast,
1 wedge Laughing Cow Light
cheese, ½ cup sliced strawberries, 8 walnut halves, 2 tbsp
vinaigrette [B]
1 oz wholegrain crackers;
1 low-fat string
cheese
5 oz broiled salmon
• ¼ cup apple
cider vinegar
• 1 Gala apple,
peeled, cored
and diced
Volume 2, Issue 2 - March/April 2009 06
S
2 cups coleslaw (shredded green cabbage and carrots) with 10 unsalted
peanuts
1 cup pearled barley (leftovers)
TOTAL NUTRIENTS Calories: 1,566, Fat: 32 g, Sat. Fat: 4 g, Carbs: 245 g, Fiber: 54 g, Sugars: 101 g, Protein: 94 g, Sodium: 1,998 mg, Cholesterol: 77 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
2 natural rice cakes
with 2 tbsp natural, unsalted peanut butter, 2
tsp agave nectar; 12 oz
low-fat milk [A]
1 cup
strawberries
1 cup Amy’s organic chili; 2 cups
romaine lettuce with ½ cubed
avocado, 1 sliced orange; 1
whole-wheat flax tortilla
12 oz low-fat
peach kefir
BBQ Chicken Sandwich: 4 oz boneless,
skinless grilled chicken breast with 3
tbsp low-sugar BBQ sauce, 1 medium
whole-wheat roll; 1 cup steamed
green beans
S
TOTAL NUTRIENTS Calories: 1,621, Fat: 55 g, Sat. Fat: 10 g, Carbs: 182 g, Fiber: 33 g, Sugars: 48 g, Protein: 117 g, Sodium: 2,271 mg, Cholesterol: 116 mg
BREAKFAST
SNACK 1
LUNCH
SNACK 2
DINNER
4 scrambled egg
whites; 2 slices multigrain toast; 2 veggie
sausage links
1 grapefruit
Tuna Sandwich: 4 oz canned tuna
with 1 tbsp hummus, lettuce leaf,
1 slice tomato, 1 slice onion, 2
slices multigrain bread;15 grapes
¾ cup Kashi
GoLean cereal
with ½ cup lowfat milk [A]
4 oz boneless, skinless grilled chicken
breast with ¾ cup sautéed mushrooms
and 1 cup wild rice (leftovers); 1 serving Italian Artichoke & Leek Salad (see
recipe, p. 72)

Similar documents

×

Report this document