Calorie moderate carb phase II menu for women

Meal #1

Food Item

Quantity

Calories

Meal #1

Food Item

Quantity

Calories

oatmeal, quaker oats

2/3 cup

200

10

36

4

Whey protein powder

1.5 scoops

135

26.2

3

2.5

orange

1 med

60

0

15

0

Meal #1 Subtotals:

Meal #2

395

36.2

54

6.5

Food Item

Quantity

Calories

Pro (g)

Carbs (g)

Fat (g)

oatmeal, quaker oats

2/3 cup

200

10

36

4

egg whites (scrambled)

4

68

14

1.8

0

egg, whole

1

75

6.3

0.6

5

Meal #2 subtotals:

Meal #3

343

30.3

38.4

9

Food Item

Quantity

Calories

Pro (g)

Carbs (g)

Fat (g)

brown rice

3/4 cup

154

3

30

0

chicken breast

3 oz

143

26.5

0

3.8

green beans

6 oz

50

2

12

0

meal #3 subtotals:

Meal #4

347

31.5

42

3.8

Food Item

Quantity

Calories

Pro (g)

Carbs (g)

Fat (g)

salmon

4 oz

206

28.8

0

5.8

broccoli

1 cup

46

4.6

8.6

0.4

meal #4 subtotals:

Meal #5

252

33.4

8.6

6.2

Food Item

Quantity

Calories

Pro (g)

Carbs (g)

Fat (g)

chicken breast

3 oz

143

26.5

0

3.8

light italian dressing

3 tbsp

12

0

3

0

Large mixed green salad

2.0 cups

40

0

10

0

flaxseed oil (supplement)

1/2 tbsp

65

0

0

7

meal #5 subtotals:

260

26.5

13

10.8

Per Meal Averages: Calories

319.4

Protein (g)

31.6

Carbs(g)

Grand Totals:

Calories

Pro (g)

Carbs (g)

Fat (g)

1597

157.9

156

36.3

Pro (cal)

Carbs (cal)

Fat (cal)

631.6

624

326.7

Pro (% cal)

Carbs (%cal))

Fat (%cal)

40.0%

40.0%

20.0%

The Most Important Guide On Dieting And Nutrition For 21st Century

The Most Important Guide On Dieting And Nutrition For 21st Century

A Hard Hitting, Powerhouse E-book That Is Guaranteed To Change The Way You Look At Your Health And Wellness... Forever. Everything You Know About Health And Wellness Is Going To Change, Discover How You Can Enjoy Great Health Without Going Through Extreme Workouts Or Horrendous Diets.

Get My Free Ebook


Post a comment