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Weight Loss Meal Plan
Meal 1
1/2 cup raw oats cooked with 1 cup skim milk, and cinnamon to taste
1 banana
1 cup green tea
300 calories, 15 g protein, 50 g carbs, 3 g fat
Meal 2
1 apple with 1 TBS natural peanut butter
1 cup skim milk
300 calories, 15 g protein, 27 g carbs, 8 g fat
Meal 3
1 medium sweet potato
1 can tuna fish canned in water; drain water and add salsa to taste
400 calories, 40 g protein, 50 g carbs, 1 g fat
Meal 4
Favorite Meal Replacement Shake
with 1 cup frozen fruit and water to desired consistency
340 calories, 40 g protein, 40 g carbs, 2 g fat
Meal 5
3 oz grilled chicken
1 cup steamed yellow and green squash
4 roasted red potatoes
400 calories, 25 g protein, 50 g carbs, 6 g protein
Totals
1,740 Calories
135 g of Protein
217 g of Carbs
20 g of Fat
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Weight Gain Meal Plan
Meal 1
4 whole grain frozen waffles topped with 1 TBS pure maple syrup
1/2 cup low-fat cottage cheese with 1 cup berries
1 cup green tea
450 calories, 25 g protein, 75 g carbs, 6 g fat
Meal 2
1 cup nonfat, plain yogurt mixed with 1 cup low fat cottage cheese
1 cup black seedless grapes and 1 banana with 1 TBS ground flax seed
410 calories, 43 g protein, 45 g carbs, 8 g fat
Meal 3
4 oz grilled chicken
1 sweet potato
1 cup steamed broccoli
1 cup skim milk
500 calories, 40 g protein, 57 g carbs, 4 g fat
Meal 4
3 slices whole wheat bread
2 TBS natural peanut butter
1 whole banana
Spread peanut butter evenly on two slices, divide banana between slices and layer
1 cup skim milk
445 calories, 25 g protein, 71 g carbs, 16 g fat
Meal 5
Large tossed spinach salad with a variety of vegetables
2 cups red grapes
1 can of tuna fish
1 TBS sesame oil, soy sauce to taste and grated ginger
400 calories, 45 g protein, 50 g carbs, 14 g fat
Totals
2,205 Calories
178 g of Protein
298 g of Carbs
48 g of Fat
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