Week-7-blogilates-new-body-makeover.pdf 1y5b2u
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FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 2 stalks of celery 2 TB Natural Peanut Butter
Meal 3 Ground Turkey, Bean, and Avocado Bowl ½ cup black beans 3 oz. lean ground turkey 1 TB cilantro (optional) 1/2 cup brown rice ¼ avocado
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. baked chicken breast 1 tbsp olive oil 1 cup sautéed fresh green beans 1 cup steamed red peppers
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
16 190 206
2.7 8 10.7
0 16 16
105 128 0 109 80 422
23 0 0 23 4.5 50.5
0.5 7.1 0 0.8 7.5 15.9
7 15.9 0 2.2 1 26.1
150
7
2.5
26
187 119 44 38 388
0 0 9.9 9 18.9
4 13.5 0.4 0.3 18.2
35.2 0 2.4 1.2 38.8
1546
145.6 38%
61.9 36%
117 30%
NOTES
6 0.5 0 1 11 18.5
0.6 Can also sub almond butter instead of peanut butter 7 7.6
FOOD Meal 1 1 cup quinoa 1 tsp cinnamon + more for sprinkling 1 tsp vanilla extract 1/4 cup unsweetened applesauce 1/4 cup warmed almond milk for drizzling 1/2 gala apple, peeled and diced 1 TB pecans, chopped 3 boiled egg whites
Meal 2 20 almonds 1 medium apple
CALORIES
CARB
FAT
PROTEIN
222
39.4
3.6
12 26 15 42 47 50 414
0.5 6.9 2 11.2 0.9 0.5 61.4
0 0 0.6 0 4.9 0.5 9.6
0 0 0.3 0.2 0.6 11 20.2
130 93 223
4.7 24.7 29.4
12.2 0.3 12.5
5.1 0.5 5.6
8.1 Cook quinoa, and then add toppings.
140 30 15 25 10 170 390
0
3
5.5 3 5.5 2.5 36 52.5
0 0 0 0 1.5 4.5
2 0.5 1 0.5 4 35
150
7
2.5
26
170 10 35 15 80 65 375
0 1 7.5 2.5 1 10 22
9.5 0 0.5 0 5 2 17
21 1 1.5 2 6 2 33.5
1552
172.3 44%
46.1 27%
120.3 31%
Meal 3 Chicken and Veggie Stir-‐Fry
3 oz. skinless baked chicken breast ½ cup Broccoli ½ cup carrots ¼ cup sliced onion ¼ cup sliced green/red peppers 1 cup brown rice
Meal 4 1 serving vanilla whey protein powder Meal 5 ITALIAN GROUND TURKEY 4 oz. lean ground turkey 1 cup spinach 1 bell pepper 1 cup mushrooms 1/4 cup of lite mozzarella cheese ½ cup marina sauce
TOTAL
NOTES
(use Pam cooking spray instead of oil)
27 Sautee chicken and veggies. Eat over rice.
Cook turkey and veggies. Add cheese and marinara sauce.
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TBS almond butter 1/2 medium Banana 1 serving vanilla whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Meal 5 Chicken & Avocado Salad 3 oz. Baked chicken breast, shredded 2 cups fresh spinach ½ cup tomato slices ¼ avocado 2 boiled egg whites Dressing: 1 TB extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
6 0.5 0 1 11 18.5
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 1.2 6.7
100 53 150 30 333
3.4 13.5 7 4 27.9
9.4 0.2 2.5 1.3 13.4
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
140 15 15 80 50
0 2 3.5 4.5 1
3 0 0 7.5 0
24.5 1.5 1 1 11
120 0 3 4 4 3 9 443
0
14
0
0.5 1.3 0.9 0.6 2 16.3
0 0 0 0.1 0 24.6
0.2 0 0.1 0.1 0.4 39.8
157.1 41%
61.5 36%
102 27%
1528
NOTES
2.4 Can also sub peanut butter for almond butter. 0.6 26 0.5 29.5
Meal 2 2 stalks of celery 2 TB Natural Peanut Butter
Meal 3 Ground Turkey, Bean, and Avocado Bowl ½ cup black beans 3 oz. lean ground turkey 1 TB cilantro (optional) 1/2 cup brown rice ¼ avocado
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. baked chicken breast 1 tbsp olive oil 1 cup sautéed fresh green beans 1 cup steamed red peppers
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
16 190 206
2.7 8 10.7
0 16 16
105 128 0 109 80 422
23 0 0 23 4.5 50.5
0.5 7.1 0 0.8 7.5 15.9
7 15.9 0 2.2 1 26.1
150
7
2.5
26
187 119 44 38 388
0 0 9.9 9 18.9
4 13.5 0.4 0.3 18.2
35.2 0 2.4 1.2 38.8
1546
145.6 38%
61.9 36%
117 30%
NOTES
6 0.5 0 1 11 18.5
0.6 Can also sub almond butter instead of peanut butter 7 7.6
FOOD Meal 1 1 cup quinoa 1 tsp cinnamon + more for sprinkling 1 tsp vanilla extract 1/4 cup unsweetened applesauce 1/4 cup warmed almond milk for drizzling 1/2 gala apple, peeled and diced 1 TB pecans, chopped 3 boiled egg whites
Meal 2 20 almonds 1 medium apple
CALORIES
CARB
FAT
PROTEIN
222
39.4
3.6
12 26 15 42 47 50 414
0.5 6.9 2 11.2 0.9 0.5 61.4
0 0 0.6 0 4.9 0.5 9.6
0 0 0.3 0.2 0.6 11 20.2
130 93 223
4.7 24.7 29.4
12.2 0.3 12.5
5.1 0.5 5.6
8.1 Cook quinoa, and then add toppings.
140 30 15 25 10 170 390
0
3
5.5 3 5.5 2.5 36 52.5
0 0 0 0 1.5 4.5
2 0.5 1 0.5 4 35
150
7
2.5
26
170 10 35 15 80 65 375
0 1 7.5 2.5 1 10 22
9.5 0 0.5 0 5 2 17
21 1 1.5 2 6 2 33.5
1552
172.3 44%
46.1 27%
120.3 31%
Meal 3 Chicken and Veggie Stir-‐Fry
3 oz. skinless baked chicken breast ½ cup Broccoli ½ cup carrots ¼ cup sliced onion ¼ cup sliced green/red peppers 1 cup brown rice
Meal 4 1 serving vanilla whey protein powder Meal 5 ITALIAN GROUND TURKEY 4 oz. lean ground turkey 1 cup spinach 1 bell pepper 1 cup mushrooms 1/4 cup of lite mozzarella cheese ½ cup marina sauce
TOTAL
NOTES
(use Pam cooking spray instead of oil)
27 Sautee chicken and veggies. Eat over rice.
Cook turkey and veggies. Add cheese and marinara sauce.
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TBS almond butter 1/2 medium Banana 1 serving vanilla whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Meal 5 Chicken & Avocado Salad 3 oz. Baked chicken breast, shredded 2 cups fresh spinach ½ cup tomato slices ¼ avocado 2 boiled egg whites Dressing: 1 TB extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
6 0.5 0 1 11 18.5
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 1.2 6.7
100 53 150 30 333
3.4 13.5 7 4 27.9
9.4 0.2 2.5 1.3 13.4
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
140 15 15 80 50
0 2 3.5 4.5 1
3 0 0 7.5 0
24.5 1.5 1 1 11
120 0 3 4 4 3 9 443
0
14
0
0.5 1.3 0.9 0.6 2 16.3
0 0 0 0.1 0 24.6
0.2 0 0.1 0.1 0.4 39.8
157.1 41%
61.5 36%
102 27%
1528
NOTES
2.4 Can also sub peanut butter for almond butter. 0.6 26 0.5 29.5
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