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Healthy Meals

Healthy Meals

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Published by Jeamillio Lewis
Fysique Fitness Low Calorie Meal Plan. This is a Meal Plan for those dieting, trying not to exceed 2,000 calories in a day.
Fysique Fitness Low Calorie Meal Plan. This is a Meal Plan for those dieting, trying not to exceed 2,000 calories in a day.

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Published by: Jeamillio Lewis on Mar 24, 2013
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01/07/2015

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HEALTHY MEALS

Eat 5-6 Meals Per Day

Breakfast Options
H cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional) 2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties. 1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories). 1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla). 1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories). 1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas 1 cup skim or soy milk, or add 1 oz. cheese to burrito. Vegetarian Frittata, using 4 egg whites only, with H whole-wheat English muffin, toasted. 1 cup skim or soy milk. 1 slice 100% whole-grain bread (at least 3 g fiber per slice). 1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs. 1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter). 1 cup skim or soy milk. H cup whole-wheat pasta drizzled with 1 tsp. of olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp. Grab-and-Go fold-over sandwich with a glass of milk: 1 slice whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, fold it over, and you’ve got a great breakfast for the road. Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and fresh or frozen berries (no sugar added). Add ice and blend.

FYSIQUE FITNESS, INC. © 2011 * English (US)

FYSIQUEFITNESS.Com

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. chicken. natural peanut butter. sliced red peppers. 1 small green apple. skinless chicken breast brushed lightly with barbecue sauce. Lunch Options 3 oz. 1 whole-wheat tortilla topped with 3 Tbsp. pepper. chicken. ground flaxseed (optional). 3 oz. of your favorite lean protein (turkey. 1–2 cups green beans sautéed with garlic. Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. turkey. can with H Tbsp. Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 2 oz. shredded cheddar. thinly sliced. 5 whole-grain crackers (i. 10–12 low-fat chips (i. lean roast beef or ham) into H whole-wheat pita (one pocket). or lean ham. chopped walnuts and H cup whole-wheat croutons. raisins with H oz. Add fresh spinach leaves. drizzled with red wine vinaigrette to taste. topped with 1 Tbsp. Turkey Burger 3 oz. Tuna. mayonnaise. water and 4 oz. ground turkey breast.Snack Options 1 small red apple with 1 Tbsp. olive oil and a splash of soy sauce. light Italian dressing. and minced garlic in 1 tsp. spinach. grilled center-cut pork chop.e. 3-oz. Serve over a bed of romaine with 5 whole-grain crackers. © 2011 * English (US) FYSIQUEFITNESS. plus 1 thin slice cheese. grilled fish with H cup lentils and 1 medium broiled tomato. bean dip or hummus. tuna. and a drizzle of light vinaigrette dressing to taste. Trail Mix: 2 Tbsp. chicken. Serve with Broccoli Medley Pita Pocket Sandwich: Stuff 3 oz. Stir in 1 Tbsp. Roll up and dip into salsa. almond butter.e. INC. and a splash of lemon juice. Sun Chips. melted. Serve over H cup brown rice. seared tuna on a large bed of mixed greens. mixed nuts (approximately 10–12 nuts). which have good fiber) with 3 Tbsp. FYSIQUE FITNESS. Spinach salad drizzled with 1–2 Tbsp.) with 5 whole-grain crackers. woven wheat crackers) topped with sliced mozzarella (approximately 1 oz. shrimp or crawfish stir-fried with mushrooms. Beef jerky (approximately 1 oz.Com . H cup whole-wheat pasta topped with H cup red sauce and 3 oz. tossed with G avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores). skim or soy milk... H cup low-fat cottage cheese with 1 cup fresh berries.). onions. Add ice and blend. or salmon salad: Mix a 3-oz. 3 oz.

Mexican-Style Lettuce Wraps Shrimp Veggie Stir-Fry Meatloaf (about H standard portion) with a serving of Grandma ’s Green Bean Pie Chicken and Artichokes Mixed green salad tossed with 1 Tbsp. grilled tuna or salmon. © 2011 * English (US) FYSIQUEFITNESS. Nirvana Kabobs with Baked Eggplant Turkey Cutlets 1–2 cups steamed broccoli with 1–2 Tbsp. steamed with a splash of lemon juice and a splash of balsamic vinegar. 4 oz. 1–2 Tbsp. FYSIQUE FITNESS. 1 large portobello mushroom and 1 sliced red pepper. grilled or roasted with 1 tsp.Com . Add ice and blend. olive oil and seasonings.Dinner Options Key West Scallop Skewers (with 4 oz. 1 cup skim or soy milk. light vinaigrette dressing. Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g). scallops) with Spicy Sautéed Kale Mixed greens salad with a splash of red wine vinaigrette to taste. ground flaxseed. Cauliflower “Potato Salad” 1–2 cups asparagus. 4 oz. Parmesan cheese. pork tenderloin medallions. and H cup fresh or frozen berries (no sugar added). INC.

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