Calorie low carb phase IIIcontest menu for women

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

oatmeal, quaker oats

2/3 cup

200

10

36

4

Whey protein powder

2 scoops

180

35

4

3

grapefruit

1/2 large

46

0.6

11.9

0.1

Meal #1 Subtotals:

Meal #2

426

45.6

51.9

7.1

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

oatmeal, quaker oats

2/3 cup

200

10

36

4

egg whites (scrambled)

4

68

14

1.8

0

Meal #2 subtotals:

Meal #3

268

24

37.8

4

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

chicken breast

4 oz

198

35.1

0

5.1

green beans

6 oz

50

2

12

0

meal #3 subtotals:

Meal #4

248

37.1

12

5.1

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

fish, rainbow trout

4 oz

170

26

0

6.6

asparagus

10 spears

40

4

6

0

flaxseed oil (supplement)

1/2 tbsp

65

0

0

7

meal #4 subtotals:

Meal #5

275

30

6

13.6

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

chicken breast

3 oz

143

26.5

0

3.8

spinach

1 cup

42

5.4

6.8

0.4

flaxseed oil (supplement)

1/2 tbsp

65

0

0

7

meal #5 subtotals:

250

31.9

6.8

11.2

Per Meal Averages: Calories

293.4

Protein (g)

33.7

Grand Totals:

Calories

Pro (g)

Carbs (g)

Fat (g)

1467

168.6

114.5

41

Pro (cal)

Carbs (cal)

Fat (cal)

674.4

458

369

Pro (% cal)

Carbs (%cal)

Fat (%cal)

45.0%

31.0%

Food Item

2500 calorie baseline (phase I) menu for men

Quantity

"CaT

ProW

Meal #1

Food Item

shredded wheat cereal

1.5 cups

216

5.4

50.1

2.1

Fat free ("super skim") milk

2 cups

200

20

28

0

grapefruit

1/2 large

46

0.6

11.9

0.1

Meal #1 Subtotals:

Meal #2

462

26

90

2.2

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

oatmeal, quaker oats

2/3 cup

200

10

36

4

egg whites (scrambled)

4

68

14

1.8

0

egg, whole (scrambled)

1

75

6.3

0.6

5

banana

1 medium

105

1.2

26.7

0.6

Meal #2 subtotals:

Meal #3

448

31.5

65.1

9.6

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

brown rice

1 cup

154

4

35

0

chicken breast

4 oz

196

35.1

0

5.1

broccoli

1 cup

46

4.6

8.6

0.4

meal #3 subtotals:

Meal #4

396

43.7

43.6

5.5

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

salmon

4 oz

206

28.8

0

5.8

green beans

6 oz

50

2

12

0

Baked potato

6 oz

157

3.3

36.7

0.2

meal #4 subtotals:

Meal #5

413

34.1

48.7

6

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

beef, extra lean sirloin

5 oz

286

43

0

11.3

asparagus

10 spears

40

4

6

0

yams

4 oz

120

2.6

27.3

0.2

meal #5 subtotals:

Meal #6

446

49.6

33.3

11.5

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

tuna, water packed

4 oz

120

26

0

1

light italian dressing

3 tbsp

12

0

3

0

Large mixed green salad

2.0 cups

40

0

10

0

pita, whole wheat

1 pita

170

6

35

2

meal #6 subtotals:

Per Meal Averages: Calories

417.8 Grand Totals:

342

32

48

3

Calories

Pro (g)

Carbs (g)

Fat (g)

2507

216.9

328.7

37.8

Protein (g)

Pro (cal)

Carbs (cal)

Fat (cal)

36.2

54.8

867.6

1314.8

340.2

Pro (% cal)

Carbs (%cal))

Fat (%cal)

34.6%

52.4%

2300 calorie moderate carb (phase II) menu for men

Meal #1

hood Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

barley flakes hot cereal

2/3 cup

220

8

51

2

egg whites (scrambled)

e

102

21

1.8

0

egg, whole (scrambled)

1

75

e.3

0.e

5

grapefruit

1/2 large

4e

0.e

11.9

0.1

Meal #1 Subtotals:

Meal #2

443

35.9

e5.3

7.1

hood Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

oatmeal, quaker oats

1cup

300

15

48

e

egg whites (scrambled)

4

es

14

1.8

0

egg, whole (scrambled)

1

75

e.3

0.e

5

Meal #2 subtotals:

Meal #3

443

35.3

50.4

11

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

brown rice

1 cup

154

4

35

0

chicken breast

4 oz

19e

35.1

0

5.1

broccoli

1 cup

4e

4.e

8.e

0.4

meal #3 subtotals:

Meal #4

39e

43.7

43.e

5.5

Food Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

beef, extra lean sirloin

5 oz

2se

43

0

11.3

asparagus

10 spears

40

4

e

0

yams

4 oz

120

2.e

27.3

0.2

meal #4 subtotals:

Meal #5

44e

49.e

33.3

11.5

hood Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

salmon

4 oz

20e

28.8

0

9.2

green beans

e oz

50

2

12

0

Baked potato

4 oz

105

2.2

24.5

0.1

meal #5 subtotals:

Meal #6

3e1

33

3e.5

9.3

hood Item

Quantity

Cal

Pro (g)

Carb (g)

Fat (g)

tuna, water packed

e oz

180

39

0

1.5

light italian dressing

3 tbsp

12

0

3

0

Large mixed green salad

2.0 cups

40

0

10

0

meal #6 subtotals:

232

39

13

1.5

Per Meal Averages: Calories

386.8

Protein (g)

39.4

Grand Totals:

Calories

Pro (g)

Carbs (g)

Fat (g)

2321

23e.5

242.1

45.9

Pro (cal)

Carbs (cal)

Fat (cal)

94e

9e8.4

413.1

Pro (% cal)

Carbs (%cal))

Fat (%cal)

40.8%

41.7%

17.8%

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