Sample Menu – 1200 calories per day

Sample Menu
Calorie Intake 1200 Per day
Calories from:
Protein 600 Per day 25 gr per meal
Carbs 360 Per day 15 gr per meal
Fat 240 Per day 4.6gr per meal
Meal 1 Pro Carb Fat Cal
,5 cup slow cooking oats w/cinn.& splenda to taste 3 12 1.5 72
1 fresh strawberry chopped tr tr tr tr
.5 cup of soy slender 4 2 1.5 33
4 egg white vegie omelette 16 4 0 96
1 slice no fat cheese 4 2 0 24
Totals 27 20 3 225
Meal 2 Pro Carb Fat Cal
.5cup of lowfat cottage cheese 11 6 2.5 90
1 container of low carb blueberry yogurt 12 4 1.5 80
0
Totals: 23 10 4 170
Meal 3 Pro Carb Fat Cal
2cups of mixed greens 2 3 1.5 18
4 oz of oven roasted turkey breast 30 2 94
.5 cup of raw veggies 1.5 3 12
2 tbsp. low carb balsamic vinagirette 0 4 4 80
Totals: 33.5 10 7.5 204
Meal 4 Pro Carb Fat Cal
protein shake
1 scoop of american whey chocolate or vanilla protein 20 6 0.5 104
.5 cup Soy Slender (vanilla or chocolate) 4 2 1.5 35
Totals: 24 8 2 139
Meal 5 Pro Carb Fat Cal
4 oz baked boneless, skinless chicken breast 27 3 141
.5 oz cup of cooked basmati brown rice 3 22 0.5 108
1 cup steamed broccoli 3 5 26
1 tbsp. of parmesan cheese 2 2 23
Totals: 35 27 5.5 298
Meal 6 Pro Carb Fat Cal
1 scoop of chocolate american whey protein 20 6 104
with water
1 tbsp. of unsweetened peanut butter 8 3.5 8 80
Totals: 28 9.5 8 184
Totals Protein 170.5
(grams) Carbs 84.5
Fat 30
Calories 1290

2 Comments

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