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1200-1500 Meal PlansMeal 1Shredded Wheat Cereal - 1 cup (190)Skim Milk - 1? cups (135)Strawberries - ? cup (27)Meal 2Scrambled Eggs (4 egg whites, 1 whole egg) (141)Grapefruit - ? large (27)Meal 3Brown Rice - ? cup (108)Grilled Chicken Breast - 110 grams (3 oz.) (142)Green Beans - 180 grams (6 oz.) (60)Meal 4Salmon - 150 grams (4 oz.) (207)Broccoli - 1 cup (55)Sweet Potato - 150 grams (4 oz.) (132)Meal 5Grilled Chicken Breast - 110 grams (3 oz.) (142)Light Italian Dressing - 3 Tbsp (68)Large mixed green salad - 2 cups (50)1200 Calorie Meal Plan1221 CALORIESBreakfast1 Cup Orange Juice (55)1/2 Cup Oatmeal (154)1 Cup Low-Fat Yogurt (154)Black Coffee or Herbal Tea (0)SnackSmoothie (170)(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).Lunch2 Slices Whole Wheat Bread (200)1/2 Cup Tuna (in water only) (90)Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise + 1/2 tbsp olive oil. (116)Dinner3.5 oz. (~100g) chicken breast (skinless boneless) - cook in griller. (119)1 Cup Broccoli (55)1/2 Cup cooked Brown Rice (108)1200 Calorie Meal Plan1206 CALORIESBreakfast1 Slice Whole Wheat Toast with 1 tsp Butter (125)1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only (54)8 oz. (1 cup) Trim (1%) Milk (100)Snack1 Medium-Sized Banana (105)Lunch8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)1 Medium Apple (96)DinnerSmall Baked Potato (128)3 oz. (~85g) Sirloin Steak (156)1/2 Cup Mushrooms (10)1/4 Cup Onions (17)1 Teaspoon olive or canola oil (cooking) (30)1 Cup Mixed Vegetables (90)Ensure you drink plenty of water - aim for 8-10 glasses per day.1500 Calorie High Protein Meal PlanBreakfastscrambled egg whites of 4 eggs (3/4 cup) (69)1 slice multi-grain toast (110)1 small apple (80)1 small banana (89)Morning Snack1 protein shake (e.g. Myoplex Lite) (180)Lunch2 oz. fresh deli cut turkey breast (60)1 tablespoon regular mayonnaise (90)2 slices multi-grain bread (220)8 fresh baby carrots (32)1/2 cup low fat cottage cheese ( 81)Afternoon Snack1 protein bar (20g protein) (e.g. Pure Protein) (192)Dinner1 medium roasted, skinless chicken breast (142)1 cup lentil soup (e.g. Progresso 99% Fat-Free) (140)2 celery sticks with 2 tbs. nonfat cream cheese (34) ................
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