Thursday, May 20, 2010

Sample Menu

Why is it that when you want to find something you can't? I have been looking for two weeks for my nutrition guide to P90X and I can not find it. Which box has not been left unturned??!??

Here is a sample menu of 1600 calories. I can't stress enough how important it is to eat 5-6 times a day. Why is that? It boost your metabolism, and doesn't make it feel like you are starving yourself. In conjunction with moderate exercise you can see some great results. Just remember.... DON'T GIVE UP!! You might not see results for 3-4 weeks. Keep on truckin along!

Breakfast


Amount              Item              Protein               Carbs                  Fats                 Calories

12 ounces coffee-w/caffeine        0.40                  1.40                     0.00                    8.00

1 cup                Milk                    8.00               11.00                     5.00                120.00

1 tbps cream,fluid,half and half    0.44                 0.65                       1.73                  19.55

1.5 cups cheerios                         4.50               34.50                      3.00                165.00

Total:                                         12.98               46.26                      9.73                305.22

AM Snack

1 each apple-medium with peel     0.30                21.10                 0.00                    81.00

Total:                                          0.30                 21.10                 0.00                    81.00

Lunch

2 each bread whole wheat-slice    6.00                24.00                 2.00                   140.00

1 each orange-medium                 1.10                17.40                 0.30                     69.00

.15 cup mayo                               0.32                 8.47                11.77                   137.37

2 ounces turkey breast/white meat 17.00             0.00                 0.40                      76.50

12 ounces Coca Cola-diet w/ caffine 0.00           0.40                 0.00                        0.00

Total:                                              24.42         49.96              14.47                     422.87

PM Snack

1 each banana-med.                       1.20               26.70               0.60                       105.00

Total:                                             1.20               26.70                0.60                      105.00

Dinner

5 ounces Halibut - broiled            37.50                 0.00                 5.00                       198.75

1 cup rice-white cook steamed       6.00               62.00                 0.00                       164.00

1 tbps Thousand island-reduced cal. Kraft 0.00    3.00                  1.00                         20.00

1 spear broccoli                                      4.50        7.90                 0.50                         42.00

1 small salad-sm. Garden w/tomato, onion 1.30      9.50                 0.40                         49.00

Total:                                                       84.50   82.40                10.90                        660.75



Grand Total:                                          123.39    226.42            35.70                        1574.84



Grocery List

Food Quantity

Apple - medium with peel 7 each

Banana - medium 8 inch 7 each

Bread whole wheat - slice 14 each

Broccoli 7 spears

Cheerios 10.5 cups

Chicken Breast / White Meat 28 ounces

Coca Cola - diet 84 ounces

Coffee- w/caffeine 84 ounces

Cream, fluid, half and half 7 tablespoons

Halibut - broiled 35 ounces

Mayo type, reg., w/salt 1 cup

Milk - 2 % fat 7 cups

Orange - medium 7 each

Rice - white 7 cups

Salad - small garden 7 small

Thousand island - reduced cal. 7 table spoons

Turkey Breast / White Meat 14 ounces

Give or take fish and chicken; although they are "white meat" the calorie difference isn't that significant. Change the calories up a little if you use chicken. I prefer using Italian on my chicken and eat my salad plain. ALSO... I wouldn't do the diet soda, but I would do the GREEN TEA, which ever kind is available. The little packets you pour into water might work just great!!

If you have some quick meal recipes that you would like to share, please post them here so we can all benefit from what is making you healthy!

Everyone have BLESSED and HEALTHY day!!

PS sorry its unformatted, but at least you get the idea!

1 comment:

Teralyn Emmons said...

Don't forget to drink LOTS & LOTS of H2O!!