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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