Advanced Metabolic Optimizer - Lou Moore Fitness



2900 calories

Breakfast Breakfast Breakfast Breakfast Breakfast

2 cup skim milk 1.5 cup oatmeal 2 whole wheat english muffin 2 whole wheat pancake 3 French Toast

3 slice whole wheat toast 1 cup orange juice 2 cup skim milk 2 cup skim milk 1 orange

2 tsp jelly 2 cup skim milk 1/2c applesauce 4 egg whites ½ c green peppers

1 cup apple juice 2 egg whites + 1 egg 2tsp jelly 1 cup orange juice 2 cup skim milk

2egg whites + 1 egg ½ cup green peppers 2 egg ¼ c syrup 4 egg whites

1 pat butter 1/2 cup green peppers 8oz plain yogurt

½ cup green peppers 1 pat butter

Snack Snack Snack Snack Snack

2 whole rice cakes 6 whole cashews 30 cherries 6 whole cashews 1 hard boiled egg

1 hard boiled egg 3oz chicken 3oz chicken 8oz plain yogurt 1 cup corn

8oz plain yogurt 2 Ryvita Crackers ½ cup black beans 1 hard boiled egg 1.5 cup red beans

Lunch Lunch Lunch Lunch Lunch

1 cup red beans 2/3 cup pinto beans ½ cup kidney beans 1 cup green beans 1 cup black beans

1 cup asparagus 1cup yellow squash 1/2cup salsa 5 med white potatoes 1c green beans

4oz fish 3oz fish 1 c green pepper sticks 5oz lean beef 3oz lean beef

1.5 cup rice 1 c rice 3oz lean beef 1.5 cup red beans 1 sweet potato

1 cup nonfat cottage cheese 5 med white potatoes

Snack Snack Snack Snack Snack

1 orange 1 banana 6 whole pecans ½c dried fruit 1 nectarine

8oz plain yogurt 8oz plain yogurt 8oz plain yogurt 2 Ryvita Crackers 8oz plain yogurt

15 grapes 8oz plain yogurt 6 walnuts

Dinner Dinner Dinner Dinner Dinner

4oz chicken breast 2c spaghetti/meat sauce 1 hamburger 5oz fish 5oz turkey

1.5 large baked potato 3oz ground beef 6oz ground round 1.5 c rice 1c stuffing

1 cup broccoli 1 cup green beans 1 bun 1/2 cup carrots ½ cup broccoli

1 apple 1.5 c red beans 1 cup cauliflower ½ sweet potato 1 apple

1 baked potato

Snack Snack Snack Snack Snack

1cup nonfat cottage cheese 1 cup nonfat cottage cheese 2 cup nonfat cottage cheese 1 cup nonfat cottage cheese 1cup nonfat cottage cheese

1.5 cup red beans 1orange 6 whole almonds 1 peach 1 orange

6 pecans 6 pecans

2900 calories

Breakfast Breakfast

2 cup skim milk 1 bagel

1 bagel 1c orange juice

1c fruit cocktail 2 cup skim milk

2 egg 4 egg whites

2 tsp preserves 1egg

1 pat butter ½ cup green peppers

Snack Snack

1c nonfat cottage cheese 8 oz plain yogurt

3oz chicken 4 Ryvita Crackers

1.5 cup black beans 2oz tuna fish

Lunch Lunch

2/3 cup navy beans ½ cup red beans

1 cup raw peppers 1 cup cooked cauliflower

3oz lean beef 5oz chicken

1.5c rice 4 med white potatoes

Snack Snack

1 apple 1 whole grapefruit

6cups popcorn 1 cup red beans

8oz plain yogurt 6 pecans

Dinner Dinner

4oz chicken breast 2.5 lasagna

1.5 cup rice 3oz ground beef

1c vegetable medley 1 cup green beans

15 grapes 1cup skim milk

Snack Snack

8oz plain yogurt 8oz plain yogurt

6 pecans 6 walnuts

¼ honeydew

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