Done-For-YouFastFatLossNutritionProgram-1600

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6:00 am Breakfast

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

14gramsProteinpowder1cupYogurt,plain,lowfat1sliceWholegrainbread11/3tspOliveormonounsaturatedoil2.00P2.00PC2.00C4.00FCalories:364Yogurtandtoast.Mixtheproteinpowderandoliveoilintotheyogurt.Enjoy!

9:00 am Snack

MealPortions:P:3C:3F:2

ItemPortions

Preparation Suggestions:

14gramsProteinpowder1cupMilk,lowfat(1%)1/2cupBlackberries1/2cupBlueberries2/3tspOliveormonounsaturatedoil2.00P1.00PC1.00C1.00C2.00FCalories:246ProteinShakewithFruitPutallingredientsinablenderovericeandblend,addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!

12:00 pm Mid Meal

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

6ozMackerel3cupsBroccoli2cupsMushrooms1/2cupOnions2Peppers(bellorcubanelle)11/3tspOliveormonounsaturatedoil4.00P1.00C1.00C1.00C1.00C4.00FCalories:364MackerelwithStir-friedVegetablesPreparethemackerelanywayyoulike.Enjoy!

3:00 pm Snack

MealPortions:P:3C:3F:3

ItemPortions

Preparation Suggestions:

2ozCheese,lowornonfat1Apple18Peanuts1cupMilk,lowfat(1%)2.00P2.00C3.00F1.00PCCalories:273Cheese,Apples&Peanuts Aquicksnacktokeepyougoingthroughtheday!

6:00 pm Dinner

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

4ozPheasant3/4cupCranberries11/2cupsBeans,greenoryellow2/3cupRice11/3tspOliveormonounsaturatedoil4.00P1.00C1.00C2.00C4.00FCalories:364GlazedPheasantMarinatepoultrywithgarlic,pepper,vinegarandlimejuice.Makeaglazebycrushingcranberriesandmixingwithwater.Sprinklepoultrywithsomesageandbake,coveringwithglazeneartheend.Enjoyotheringredientsontheside.

Total Daily Portions:

Protein:18Carbohydrates:18Fat:17Calories:1611

**

Remembertodrinkbetween10and12glassesofwaterperday.**

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Notes:Day: 1

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Schedule:

12:00pmMidMeal

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6:00amBreakfast3:00pmSnack9:00amSnack6:00pmDinner

Workout:Cardio/Weightat7:30am

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http://budurl.com/1600diet

Done-For-YouFastFatLossNutritionProgram-1600

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7:00 am Breakfast

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

4ozCheese,lowornonfat11/3cupsOatmeal11/3tspOliveormonounsaturatedoil4.00P4.00C4.00FCalories:364

10:00 am Snack

MealPortions:P:3C:3F:3

ItemPortions

Preparation Suggestions:

3/4cupCottagecheese,light/lowfat1/3cupApplesauce1Peach1cupStrawberries3tbspAlmonds,slivered3.00P1.00C1.00C1.00C3.00FCalories:273FreshFruitwithCreamySauceCombinecottagecheesewithcinnamonandnutmegandblenduntilsmooth.Pouroverfruitinasmallbowlandtopwithsliveredalmonds.Serveimmediately.

1:00 pm Mid Meal

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

4ozFetacheese,light/lowfat31/2cupsSpinach3/4cupPasta11/3tspOliveormonounsaturatedoil4.00P1.00C3.00C4.00FCalories:364PastawithFetaCheeseandGreensCookpastaaccordingtopackagedirections.Meanwhile,chopgreensandsauteinafryingpan.Add1tbspbasil,1/2tbsporegano,salt,pepperandgarlictotaste.Whenthegreensaredone,crumblecheeseovertopandaddpasta.Thisdishrefrigerateswellsoyoucanprepareitwellinadvance.

5:00 pm Dinner

MealPortions:P:4C:4F:4

ItemPortions

Preparation Suggestions:

1/2cupOnions4ozChickenbreast,skinless2cupsTomatoes1Pepper(bellorcubanelle)1/2cupTomato,puree11/3tspOliveormonounsaturatedoil1.00C4.00P1.33C.50C1.00C4.00FCalories:364ChickenCacciatoreChopthevegetablesandmixwiththetomatopuree,thencoverthechickenwiththismixtureandbake.Enjoy!

8:00 pm Snack

MealPortions:P:3C:3F:2

ItemPortions

Preparation Suggestions:

14gramsProteinpowder1cupMilk,lowfat(1%)2Kiwis2/3tspOliveormonounsaturatedoil2.00P1.00PC2.00C2.00FCalories:246ProteinShakewithFruitPutallingredientsinablenderovericeandblend,addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!

Total Daily Portions:

Protein:18Carbohydrates:18Fat:17Calories:1611

**

Remembertodrinkbetween10and12glassesofwaterperday.**

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Notes:Day: 2

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Schedule:

1:00pmMidMeal

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