Daily Menu Sample #1 – 1800 Calories
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It is recommended to have 6 meals and snacks per day. You will see 7 on this sample menu. It is important that you don’t workout on an empty stomach. You should eat something 30-60 minutes before your workout. Since everyone’s schedule and workout time is different, it’s difficult for me to know when and if the after workout snack will be at a “snack time”. Depending on your daily schedule and your workout time, feel free to combine these 7 meals/snacks into 5 or 6. Remember, it is IMPORTANT to have the protein shake and a carbohydrate (the banana on this menu) after your workout.
All proteins, fats and carbohydrates are measured in grams.
Throughout the Day
|56 oz. Cran Water (drink throughout the day)||56 oz.||61.3||0||0||15.8|
Start the day with a 64 ounce container of “Cran Water”. This is made by mixing 56 ounces of water with 8 ounces of 100% Cranberry Juice. You will NOT FIND 100% Cranberry Juice in the grocery store (read the ingredients!!!). Cranberry juice can be found at health food stores and isn’t cheap; but, it does last a long time. Eight ounces of this mixture will go into your Breakfast Smoothie. Drink the other 56 ounces throughout the day. This “Cran Water” helps digest those fatty globules in the lymphatic system – your body’s fat disposal dump.
|Strawberries, Fresh or Frozen||1 cup||50||1||.5||12|
|Whey Protein Powder||1 scoop||140||26||2||8|
|Cran Water||8 oz.||8.7||0||0||2.2|
|Flaxseed Oil||1 T.||110||0||11||0|
|Stevia (optional)||1 tsp.||0||0||0||0|
It works great to make this smoothie in the Magic Bullet; but, a blender will work fine. The Magic Bullet is just the right size and is quick and easy to clean up. You may substitute raspberries, blackberries or blueberries for the strawberries. They have more calories. Use a bit more than 1/2 cup of blueberries or a bit more than 3/4 cup of raspberries or blackberries.
After Workout Protein Shake (Whey Protein & Water)
|Protein Shake||1 scoop||140||26||2||8|
Protein is a muscle fertilizer and muscle burns fat! It is important to consume protein right after a workout. There is about a 30-60 minute window in which your muscles are like sponges!!! During this time your muscles “soak up” this protein! Exercise breaks down muscle which then requires protein to recover (repair) and grow (rebuild).
Whey Protein is derived from cow’s milk. It is made from drying the milk and then removing the protein from it. It is available in most any grocery store or pharmacy. It comes in a canister and is available in a variety of flavors. Make sure that you choose one that has Glutamine in it!!! All the menus and calorie lists on this site are for the one that I use (per scoop: 140 calories, 26 g protein, 2 g fat & 8 g carbohydrates);, so, make sure you adjust your nutritional counts for the day if your’s is different.
|Baby Dill Pickles||2||10||0||0||2|
|Chicken Breast: Boneless, Skinless||4 oz.||120||26||1.4||0|
|Romaine Salad||2 cups||15||1||0||3|
|Veggies on Salad (see below)||1 c.||27.3||1.5||.1||5.8|
|Shredded Fat-Free Shredded Cheese||1/4 c||45||9||0||2|
|Fat-Free Dressing||2 T.||35||0||1.5||5|
You can have these foods separate or put them all together for a nice, deluxe salad.
Veggies on Salad: Use a combination of whatever vegetables you like. The nutritional values will change a bit depending on what you choose.
I determined the nutritional value of the veggies in the above table by using about one cup of each of the following veggies and then dividing it by 6 (makes 6 cups, 1 cup = 1 serving). This would equal 1/6 of a cup of each veggie (a bit difficult to measure). I used 1 cup of each: sliced cucumbers, broccoli, cauliflower, celery, green peppers and carrots
|Peanut Butter (regular)||2 T.||200||8||16||7|
|Lean Steak||6 oz.||270||21||10||0|
|Green Beans||1 cup||44||2.4||.4||9.9|
|Microwave 100-Calorie Popcorn||1 bag||100||3||3||15.25|
Eating in the evening (after dinner) is not recommended. You have less of chance of burning these calories. If you go to bed early, add this snack (or a snack with the equivalent nutritional values) earlier in the day.
DAILY TOTAL vs. GOALS