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7-Day Sample Menu Day 3

7-Day Sample Menu Day 3

Day 3


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


One recent pear

One ounce (22) almonds

Macronutrients: 271 energy, 7 grams protein, 33 grams carbohydrates, 15 grams fats


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


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


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


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


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


One cup grapes

One ounce (14) walnuts

Macronutrients: 290 energy, 5 grams protein, 31 grams carbohydrates, 19 grams fats


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


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


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


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


One entire wheat bagel

3 tablespoons of cream cheese

Macronutrients: roughly 441 energy with 15 grams protein, 59 grams carbohydrates, and 16 grams fats


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


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


One banana

Two tablespoons of peanut butter

Macronutrients: 293 energy, 8 grams protein, 35 grams carbohydrates, 16 grams fats


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


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

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