Lori’s diet - sample menu
Breakfast:
½ cup oatmeal - 150 cal
w/scoop of protein powder (I like Jarrow protein powder because there are no artificial sweeteners or anything)! – 100 cal
½ cup blueberries – 40 cal
1 cup coffee w/1 tablespoon ½ n ½ (much better than the artificial junk)! – 20 cal
Water
Snack #1:
Kind Nut Delight Protein bar (if I’m on the go) – 200 cal
Or
Fruit and nuts (apple and ¼ cup almonds) – 235 cal
Water
Lunch:
2 cups mixed greens – 20 cal
Chicken breast (about 3-4 oz) – 100 cal
Cucumber
1 cup cherry tomatoes – 27 cal
Black olives (2 oz) – 50 cal
Olive oil, balsamic, lemon and pepper to taste - 120 cal
Glass of water
Snack #2:
½ cup cottage cheese – 100 cal
1 tomato – sliced – 30 cal
14 whole grain crackers (Kashi Heart to Heart) - 240 cal
Glass of water
Dinner:
Grilled chicken breast w/saut̩ed onions and mushrooms Р240 cal
1/4 cup (dry) quinoa – 170 cal
1 cup steamed spinach – 15 cal
Glass of water
This menu is about 1620 calories. This is just what works for me; every “body” is different and therefore require different foods and amounts. I also have to note, my activity level has been lower than normal, when I'm training my calories increase! In addition, I try to drink water throughout the day, not just with meals. I also take Alpha Lipoic Acid, Omega 3-6-9, Zinc, Vitamin C, Bromelain and Co Q10 every morning (ok…sometimes I forget). The amount of calories needed is determined by activity level, illness, genetics and several other factors. In general, 1,600 – 2,200 calories a day are needed for the average woman, with the lower number being suited for the sedentary, and the higher for an active woman. If you'd like more info or help with meal planning or training, please contact me at: fitnesscraze@loudout.com
http://www.jarrow.com/product/442/Whey_Protein_Vanilla_1lb
http://www.kindsnacks.com/
