* 1Cup= 8oz Healthy fats ½ Avocado ½ Cup of Olives 1 Portion= 100-200cal 1_Tbsp_ Olive Oil ¼ Cup of Almonds 1_Tbsp_Whole butter 1 Slice Whole cheese* ¼ cup of pecans 1_Tbsp Coconut oil Carbohydrates 1_ Red potato 4_ Carrots 1 Portion= 1 Cup of Rice 3_ Beets 100-200 cal 1_ Medium Potato 1_ Medium sweet potato 1_ Medium Camote 4oz of dry oatbran 8oz_Spaghetti Squash 2-3 Corn Tortillas 2 Summer Squash 8oz of Whole wheat Pasta Protein 8oz Chicken/Turkey 8oz Bagged Albicore Tuna 3_Whole Eggs+ 2 _Whites 4-6oz Lean beef (round, lean) 1 Portion= 200-350 cal 6oz Yellowfin tuna steak 4-6oz of Ground turkey 8oz Mahi Mahi fillet 10-12 Shrimp 6oz Salmon Fillet ¾ cup Plain Cottage cheese Fruits* 1_ Green apple ½_ Mango 1 Portion=100 cal 1_ Banana 1_ Orange 1_ Medium Grapefruit 1_ Nectarine ¼_ Cantaloupe ½_ Papaya 1_ Pear 1_ Peach 2_ Cups of Berries 1_ Cup of watermelon 1_ Cup of Green grapes 2_ Apricots Vegetables 1 Portion=50 cal Asparagus Cabbage 1 Cup Cooked Lettuce(Romaine, red, green) Tomatoes Vegetables or 2 Cups of Green Broccoli Green beans leaves Celery Spinach Cucumber Kale Seaweed Brussle sprouts
*Limit these foods for maximum weight-loss
Meal plan Breakfast Breakfast bowl 100g Strawberries Cal:468 6:30 Am 11g of honey .5 oatbran 16g of peanut butter Snack 9:00 Am 1 Carb Cal:62 1 medium navel orange Lunch 1 Protein + 1 Vege + 1 Carb 12:00 PM Example: • 7oz Chicken breast Cal: 398 • 1 cup of Rice • Romaine lettuce Snack 1 Protein 4:00 PM Cal: 170 1 serving of Milk muscle
Dinner 1 Protein + 2 Vege 7:30 PM 6oz of Sirloin steak 1 cup of broccoli Cal:471 1 cup of Romain lettuce 150g Sweet potato
Calorie/macro split: 126g Protein NOTES: Total Cal:1389 29.5g Fat 155.5g Carb
*It is important to drink at least 1 Galon of water a day.
*Spices can be used in food, such as: basil, oregano, fresh garlic, thyme, paprika, sea salt, pepper, rosemary, cayenne, turmeric, cumin, and cinnamon.
