-1 protein

-1 carbohydrate

SNACK
- 1 snack

DINNER
-1 protein

-1 carbohydrate

SNACK
- 1 snack

LUNCH
-1 protein

-1 carbohydrate

SNACK

- 1 snack

1.      PROTEIN (Cellular Repair)

�        Poultry (chicken, turkey, etc.)    (50g)(fried-40g)

�        Read Meat (beef, pork, etc.)     (35g)

�        Large Eggs                                 (1)

�        Dairy                                         (cheese-1oz/milk-200ml)

Note: about 100 calories.

2.      CARBOLHYRATE (Metabolism/Energy)

�        Pasta                     (110g)

�        2 Slices Bread       (whole wheat, whole grain)

�        Rice                      (1.5 oz uncooked)

�        1 Pita                      (medium)

�        Fruit/Vegetable        (1 serving = 1 fruit/1 handful)

Note: about 150 calories

3.      SNACKS

• 1 piece of fruit, 1 granola bar, etc

Note: about 100 calories

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NOTE:       - 150 calories lenience for sugar, milk, butter, ketchup, coffee, salt, pepper etc.

                  - Avoid these extras as much as possible. 

                  - you can use the Nutrifit program available on this site to help with tracking your calories.