Thane Fitness Pilates Power Gym, Руководство пользователя

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EAT SMART Nutritional Guide with 6 Week Step By Step Training Program
26
DAY 10
(1650 calories / 48 gr. fat)
BREAKFAST
✓
1 apple, sliced
✓ 1 whole-wheat English muffin
with 2 tbs. honey
SNACK
✓ 1 handful almonds
LUNCH
✓
1 cup vegetable soup
✓ 1 whole-wheat bagel with
2 oz. cheese
✓ 1 raw carrot cut into sticks
SNACK
✓ 2 cups melon of choice
DINNER
✓
4 oz. lean beef tenderloin
✓ l cup zucchini, steamed
✓ l cup yellow squash, steamed
✓ 1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. low-fat
dressing
DAY 12
(1490 calories / 45 gr. fat)
BREAKFAST
✓
j cup calcium fortified
orange juice
✓ 1 or 2 scrambled eggs
✓ 1 slice 7-grain bread toast
SNACK
✓ 1 fresh peach
✓ 1 pear
LUNCH
✓ Turkey Salad:
• 2 cups mixed green
salad with
• l cup raw broccoli
and cauliflower
• 1 tomato, sliced
• 4 oz. turkey, sliced
• 2 oz. ham, sliced
•
k cup onion, chopped
• 2-3 tbs. low-fat dressing
SNACK
✓
1 cup low-fat yogurt
DINNER
✓ 4 oz. skinless chicken
breast, grilled
✓
j cup carrots, steamed
✓ j cup green beans or
broccoli, steamed
✓ 1 small baked sweet potato
✓
1 sliced tomato,
✓
1 tbs. low-fat dressing
DAY 11
(1590 calories / 48 gr. fat)
BREAKFAST
✓
j grapefruit
✓ 1 whole-wheat bagel
SNACK
✓
1 apple
✓ 2 oz. almonds
LUNCH
✓
1 small baked potato
topped with
•
j cup low-fat
cottage cheese
✓ 1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. low-fat dressing
✓ 1 cup steamed veggies,
your choice
SNACK
✓ 1 apple
✓ 1 pear
DINNER
✓ 4 oz. broiled fish with lemon
✓
l cup broccoli or brussel
sprouts, steamed
✓ 1 j cups green salad with
shredded red cabbage, carrots,
cucumber, 1 small sliced tomato
✓
2 tbs. low-fat dressing
EAT SMART Nutritional Guide with 6 Week Step By Step Training Program
25
DAY 8
(1525 calories / 40 gr. fat)
BREAKFAST
✓ j cup calcium-fortified
orange juice
✓ 2 slices 7-grain bread toasted
with 1 tbs. butter each
SNACK
✓
1 apple
✓ j cup low-fat cottage cheese
LUNCH
✓ Sandwich:
• 2 slices 7-grain bread
• 2 oz. turkey or
chicken breast
• 1 tbs. reduced-calorie
mayonnaise
• lettuce, tomato slices
✓
l cup coleslaw
SNACK
✓
1 j cups grapes
DINNER
✓ 6 oz. baked seafood
✓ 2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs.
olive oil
✓
Mixed green salad with 1 tbs.
low-fat Italian dressing
DAY 7
(1480 calories / 44 gr. fat)
BREAKFAST
✓ j cup V-8 or tomato juice
✓ 1 or 2 scrambled eggs
✓ 1 slice toasted 7-grain bread
SNACK
✓
1 cup fresh strawberries
✓ 1 peach
LUNCH
✓
4 oz. roasted, skinless
chicken breast
✓ l cup coleslaw
• combine shredded carrot,
j cup red cabbage,
• j cup green cabbage,
1 tbs. reduced-calorie
mayonnaise
• 1 tbs. plain yogurt, k tbs.
dill, and j tbs. salt
SNACK
✓
1 cup yogurt
✓ l cup fresh pineapple chunks
DINNER
✓
Taco Salad:
• 3 oz. ground turkey breast
or ground beef, cooked
• k cup pinto or
kidney beans
• 1 oz. grated cheese
• 3 tbs. picante sauce
• 1 tomato, sliced,
• 1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots,
red onions, mushrooms)
DAY 9
(1750calories / 42 gr. fat)
BREAKFAST
✓
1 banana
✓ 1 cup oatmeal with 1 tbs. honey
✓ j cup low fat milk or milk
alternative
SNACK
✓ 1 j cups fresh strawberries
LUNCH
✓ Tuna Sandwich:
• 2 slices 7-grain bread with
•
j cup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
✓ l cup broccoli
✓
1 carrot cut into strips
SNACK
✓ 1 cup low-fat yogurt
DINNER
✓ 1 j cups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
• j cup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and l cup zucchini
✓ j cup spinach, steamed
✓ 1 small green salad with
low-fat dressing