7-Day Sample Menu Day 3
Day 3
Breakfast
In a single day Oats (one mashed banana, two tablespoons chia seeds, one 1/2 cup oats, one cup almond milk, one teaspoon cinnamon)
Macronutrients: roughly 431 energy with 12 grams protein, 73 grams carbohydrates, 13 grams fats
Snack
One recent pear
One ounce (22) almonds
Macronutrients: 271 energy, 7 grams protein, 33 grams carbohydrates, 15 grams fats
Lunch
One slice of entire wheat bread
One-half avocado, mashed
One fried egg
One medium apple
Macronutrients: 408 energy, 13 grams protein, 48 grams carbohydrates, 21 grams fats
Snack
3 tablespoons hummus
One cup of child carrots
One cup of cherry tomatoes
Macronutrients: 140 energy, 6 grams protein, 21 grams carbohydrates, 5 grams fats
Dinner
5-ounce turkey burger
One entire wheat English muffin
One slice of tomato, two leaves of lettuce, one slice of onion
Two tablespoons ketchup
Macronutrients: 531 energy, 43 grams protein, 38 grams carbohydrates, 24 grams fats
Snack
One cup of ice cream
One cup of clean raspberries
Macronutrients: 337 energy, 6 grams protein, 46 grams carbohydrates, 15 grams fats
Day-to-day Totals: 2,118 energy, 86 grams protein, 259 grams carbohydrates, 93 grams fats
Day 4
Breakfast
Two slices of 100% entire wheat toast with two tablespoons of peanut butter
One banana
Macronutrients: roughly 454 energy with 16 grams protein, 62 grams carbohydrates, and 18 grams fats
Snack
One cup grapes
One ounce (14) walnuts
Macronutrients: 290 energy, 5 grams protein, 31 grams carbohydrates, 19 grams fats
Lunch
Tuna wrap with one wheat flour tortilla, one-half can of water-packed tuna (tired), one tablespoon of mayonnaise, lettuce, and sliced tomato
One half-sliced avocado
Macronutrients: 496 energy, 27 grams protein, 28 grams carbohydrates, 132grams fats
Snack
One cup of cottage cheese (1 % fats)
One 1/2 cup of blueberries
Macronutrients: 205 energy, 29 grams protein, 17 grams carbohydrates, 3 grams fats
Dinner
One and 1/2 cups of entire wheat pasta
One cup of tomato sauce
Small lawn salad (one cup blended vegetables with one 1/2 cup cherry tomatoes crowned with one tablespoon balsamic French dressing)
Macronutrients: 472 energy, 18 grams protein, 91 grams carbohydrates, 8 grams fats
Snack
One apple
Macronutrients: 95 energy, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fats
Day-to-day Totals: 2,012 energy, 96 grams protein, 255 grams carbohydrates, 80 grams fats
Day 5
Breakfast
One entire wheat bagel
3 tablespoons of cream cheese
Macronutrients: roughly 441 energy with 15 grams protein, 59 grams carbohydrates, and 16 grams fats
Snack
One cup of child carrots
One cup of cauliflower items
Two tablespoons of ranch dressing
Macronutrients: 191 energy, 3 grams protein, 15 grams carbohydrates, 14 grams fats
Lunch
Veggie burger
Entire grain bun
One slice of cheddar cheese
One sliced apple
Macronutrients: 573 energy, 25 grams protein, 62 grams carbohydrates, 26 grams fats
Snack
One banana
Two tablespoons of peanut butter
Macronutrients: 293 energy, 8 grams protein, 35 grams carbohydrates, 16 grams fats
Dinner
4 oz trout filet
One cup of steamed inexperienced beans
One cup brown rice
One small lawn salad with one tablespoon of salad dressing
Macronutrients: 526 energy, 38 grams protein, 60 grams carbohydrates, 15 grams fats
Snack
One recent peach
Macronutrients: 68 energy, 2 grams protein, 17 grams carbohydrates, 0.4 grams fats)
Day-to-day Totals: 2,092 energy, 90 grams protein, 249 grams carbohydrates, 88 grams fats
Post a Comment for "7-Day Sample Menu Day 3"