Menu Options

Breakfast:
1/2 Whole Grain or Whole Wheat bagel (toasted) w/ low-fat peanut butter or almond butter lightly spread on top
Slice banana on top. Save other half for later

Midmorning Snack
Apple -medium

Lunch
1 cup Lettuce
3 oz Garbanzo Beans
2.5 oz Tuna Solid White Tuna - small can
sliced tomato, cucumbers, and carrots
Top lightly with a olive oil vinaigrette dressing

Midafternoon snack
other half banana

Dinner
1 cup Asparagus, boiled topped with Fleishmans Spray butter and lightly salt/pepper
4 oz Fresh Salmon fish cooked lighlty in olive oil or grapeseed oil


Breakfast
1 whole egg 1 egg white, top lightly with shredded cheddar cheese

Midmoring snack
cup of Yoplait yogurt Lite, any flavor

Lunch
Wrap (mix all together
0.5 oz Brown Rice
4 oz chicken, shredded
mix in salsa
Wrapped in a low-fat tortilla

Dinner
1 cup Lettuce topped w/ radish, green pepper, red bell pepper, avocado, black olives and onion.
Feta Cheese
1/2 dinner roll, whole wheat

Snack
1 oz nuts, dry roasted almonds

Comments

Post a Comment

Popular posts from this blog

It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash
Read more

July Is Here!!!

New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
Read more

PROTEIN

Protein...the magic ingredient Eating clean is one of the first steps in helping you achieve your goal whether it is weight loss or to increase & maintain lean tissue, protein needs to be consumed at every meal or with every snack. Protein is the number one requirement to building lean muscle mass and it is the number one requirement to repair and rebuild muscle and tissue. Before focusing too much on how much protein you need with fancy calculations, it is more important to know that the average body cannot absorb any more than 25 grams of protein at a given meal. However, protein is not well absorbed unless it is consumed with complex carbohydrates from whole grains, fruits and vegetables. Here is some idea of what 25 grams of protein looks like... Egg whites 5-7 whites Low-fat yogurt 2 cups Low-fat cottage cheese 1 cup Whey protein powder 1 ounce Soy protein powder 1 ounce Skinless Turkey breast 4 ounces Skinl
Read more