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Daily Meal

If you want to known about healthy diet. There is a daily meal that can help you achieve better living and have your perfect shape.

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botakmbg6035
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130 views

Daily Meal

If you want to known about healthy diet. There is a daily meal that can help you achieve better living and have your perfect shape.

Uploaded by

botakmbg6035
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 6

DAY ONE

Meal 1

1/2 cup oatmeal (dry amount) made with water

1/2 cup strawberries

6 egg whites cooked with 1 yolk

Meal 2

1 cup green vegetables

8 oz. chicken breast

Meal 3

Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat
bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

Protein shake made w/ 40 g whey protein

Meal 5

Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2
medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

DAY TWO
Meal 1

1 medium bagel with 2 tbsp. reduced-fat peanut butter

6 egg whites cooked with 1 yolk

Meal 2

1 cup brown long-grain rice (cooked amount)

1 cup green veggies

6 oz. chicken breast

Meal 3

1 cup green veggies

6 oz. lean steak

Meal 4

Protein shake made w/ 30- 40 g whey protein

Meal 5

8 oz. red snapper or halibut

1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

DAY THREE
Meal 1

1/2 cup oatmeal made with water

6 egg whites cooked with 1 yolk

1 piece fruit

Meal 2

1 cup green veggies

8 oz. chicken breast

Meal 3

1 cup green veggies

6 oz. lean steak

Large baked potato with skin (3- 4" in diameter)

Meal 4

Low-carb, low-sugar protein bar

Meal 5

Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2
mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

DAY FOUR
Meal 1

1 cup whole-grain cereal

1 cup 1% milk

1 piece fruit

1 Tbsp. peanut butter

Meal 2

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

6 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

6 oz. lean steak

Meal 4

Protein shake made w/ 30-40 g whey protein

Meal 5

16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo

6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

DAY FIVE
Meal 1

1/2 cup oatmeal made with water

7 egg whites cooked with 1 yolk

1/2 cup strawberries

Meal 2

1 cup green veggies

8 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

8 oz. sliced turkey

Meal 4

Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

7 oz. lean steak

6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

MEAL 1

10 oz filet mignon

4 egg whites

5 oz oatmeal or cream of wheat, measured dry

MEAL 2

8 oz chicken

2 cups white rice 1 cup broccoli

MEAL 3

8 oz halibut

2 cups white rice

1 cup asparagus

MEAL 4

8 oz chicken

12 oz baked potato

1 cup broccoli

MEAL 5

8 oz halibut

1 12 cups white rice

1 cup asparagus

MEAL 6

8 oz filet mignon

9 oz baked potato with salad

MEAL 7

30 g casein protein

10 egg whites, scrambled with onions, peppers, and mushrooms

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