Sample Menu – 1500 calories per day

Sample Menu
Calorie Intake 1500 Per day
Calories from:
Protein 750 Per day
Carbs 450 Per day
Fat 300 Per day
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 skim milk 4 6 0 33
4 eggwhite & veggie frittata 16 2 0 64
1 slice no fat cheese 4 2 0 56
Totals: 24.5 22 1.5 225
Meal 2 Pro Carb Fat Cal
1 cup of lowfat cottage cheese 22 12 5 180
4 each fresh strawberries 1 2 0 12
Totals: 23 14 5 192
Meal 3 Pro Carb Fat Cal
3 cups of mixed greens 3 4 2 27
4 oz oven roasted turkey 36 4 188
1 cup raw veggies 3 5 24
2 tbsp. low carb balsamic vinagirette 0 4 2 36
Totals: 42 13 8 275
Meal 4 Pro Carb Fat Cal
protein shake
1.5 scoops of american whey 30 9 154
6 oz soy splender or unsweetened almond milk or water(45 less calories) 4 2 2 45
1 tsp. unsweetened peanut butter 3 2 4 56
Totals: 37 13 6 255
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
1 tsp. unsweetened peanut butter 3 2 4 56
6 oz of soy slender or unsweetened almond milk or water(45 less calories) 4 2 1.5 37
Totals: 27 10 5.5 197
Totals Protein 186.5
(grams) Carbs 111
Fat 28
Calories 1499

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