|
|
Qty. |
Calories |
Protein(gms) |
Carbohydrates (gms) |
Fat (gms) |
Sodium (mgs) |
Fiber (gms) |
|
Meal 1 Oatmeal Eggs Skim Milk |
¼ cup 4 pcs. 8 fl. Oz |
160 300 80 |
5.0 24.5 8.0 |
33.0 2.45 13.0 |
1.0 19.5 0 |
0 253.5 125 |
2.0 0 0 |
|
Total |
|
540 |
37.5(28%) |
48.45(36%) |
20.5 (34%) |
378.5 |
2.0 |
|
Meal 2 Turkey breast Skim Milk Cheese Slice Whole Wheat Toast Apple |
5 oz. 2 oz 2 pcs. 1 pc. |
140 144.16 140 81 |
25 13.76 9.0 .3 |
6.0 1.57 26.0 21.1 |
2.0 9.03 2.0 .5 |
870 264.22 160 1 |
0 0 5.0 3.7 |
|
Total |
|
505.16 |
48.06(38%) |
54.67(43%) |
13.53(24%) |
1,295.2 |
8.7 |
|
Meal 3 Whey Protein Banana Peanut Butter |
2 scoops 2 pcs. 2 tbsp |
200 130 190 |
50 1.0 8.0 |
0 33.0 15.0 |
0 .5 12.0 |
320 0 250 |
0 2.0 2.0 |
|
Total |
|
520 |
59(45%) |
48(37%) |
12.5(22%) |
570 |
4.0 |
|
Meal 4 Cottage Cheese Strawberries Walnuts |
1 cup 1 pint ¼ cup |
160 97 190 |
30 2.0 3.0 |
8.0 22.5 3.0 |
0 1.2 18.0 |
760 1.2 18.0 |
0 7.4 3.0 |
|
Total |
|
447 |
35(31%) |
33.5(30%) |
19.2(39%) |
779.2 |
10.4 |
|
Meal 5 Salmon Brown Rice Steamed broccoli |
8 oz 1 cup 1 cup |
468 300 44 |
50.0 6.0 4.6 |
0 64 7.8 |
28.0 2.0 .4 |
138 0 40 |
0 6.0 4.6 |
|
Total |
|
812 |
60.6(30%) |
71.8(35%) |
30.4(34%) |
188 |
10.6 |
|
Meal 6 Steak Asparagus |
12.2 oz 1 cup |
580 44 |
32 4.6 |
94 7.6 |
10.0 .6 |
1100 20 |
10.0 3.8 |
|
Total |
|
624 |
36.6(23%) |
101.6(65%) |
10.6 (15%) |
1,120 |
13.8 |
|
Meal 7 Tuna ½ Avocado Whole wheat wrap/pita Jalapeños Cilantro Lemon |
1 can 4 oz 2 slice ¼ cup 1 wedge |
280 153 150 10 1 5 |
44 1.8 5.0 0 .1 .3 |
0 6 29.0 3.0 .1 2.9 |
12.0 15.0 1.5 0 2.1 .1 |
1,320 10.5 330 400 1 1 |
0 2.4 1.0 1.0 .1 - |
|
Total |
|
599 |
51.2(34%) |
41(27%) |
30.7(46%) |
2,062.5 |
4.5 |
|
Meal 8 Cottage Cheese Strawberries Walnuts |
½ cup 1 pint ¼ cup |
80 97 190 |
15.0 2.0 3.0 |
4.0 22.5 3.0 |
0 1.2 18.0 |
380 1.2 18.0 |
0 7.4 3.0 |
|
Total |
|
367 |
20(22%) |
29.5(32%) |
19.2(47%) |
399.2 |
10.4 |
|
Grand Total |
|
4,414.2 |
347.9(32%) |
427.7(39%) |
156.6(32%) |
6,7982.6 |
64.4 |
Meal 1
Oatmeal, Eggs, Skim Milk
Calories = 465 , Carbohydrate = 46.18 gms. (40%), Fiber= 2 gms.
Protein = 31.9 gms. (27%), Fat = 16 gms. (31%)
Meal 2
Turkey Breast Sandwich (Whole wheat toast, Skim Milk Cheese) Apple
Calories = 505.16 , Carbohydrate = 30.67 gms. (24%), Fiber= 8.7 gms.
Protein = 48.06 gms. (38%), Fat = 11.53 gms. (21%)
Meal 3
Whey Protein, Banana, Peanut Butter
Calories = 520 , Carbohydrate = 48 gms. (37%), Fiber= 4.0 gms.
Protein = 59 gms. (45%), Fat = 12.5 gms. (22%)
Meal 4
Cottage Cheese, Strawberries, Walnuts
Calories = 407 , Carbohydrate = 29.5 gms. (29%), Fiber= 10.4 gms.
Protein = 19 gms. (17%), Fat = 24.2 gms. (53%)
Meal 5
Salmon, Brown Rice, Steamed Brocolli
Calories = 406 , Carbohydrate = 50.8 gms. (65%), Fiber= 5.3 gms.
Protein = 30.3 gms. (30%), Fat = 15.2 gms. (34%)
Meal 6
Steak, Asparagus
Calories = 312, Carbohydrate = 50.8 gms. (65%), Fiber= 6.9 gms.
Protein = 36.5 gms. (48%), Fat = 5.3 gms. (15%)
Meal 7
Tuna, Avocado, Whole wheat wrap/pita, Jalapenos, Cilantro, Lemon
Calories = 742 , Carbohydrate = 47 gms. (26%), Fiber= 6.8 gms.
Protein = 53 gms. (29%), Fat = 45.7 gms. (55%)