Monday Meal Plan
February 8, 2012 by Grace · Leave a Comment
Exemplary 1 Week Meal / Supplement Plan Report
Monday
Meal: Breakfast 1 Description: Egg white Vegetable Sausage Omelet Time: 07:30 am
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| C1 | Bell pepper, green | 1.00 cup | 24.0 | .8 | 5.4 | .4 | 4.0 | 196.0 | 1.6 | |
| C1 | Bell pepper, red | 1.00 cup | 24.0 | .8 | 5.4 | .4 | 4.0 | 196.0 | 1.6 | |
| C1 | Bell pepper, yellow | 1.00 cup | 24.0 | .8 | 5.4 | .4 | 4.0 | 196.0 | 1.6 | |
| C1 | Tomato | 2.00 med | 48.0 | 2.2 | 10.6 | .6 | 20.0 | 508.0 | 3.2 | |
| C2 | Onion, chopped | 0.50 cup | 27.0 | .9 | 5.9 | .2 | 2.0 | 124.0 | .6 | |
| P | Egg, white only | 7.50 lrg. | 127.5 | 27.0 | 2.3 | .0 | 375.0 | 337.5 | .0 | |
| Glycemic Rating 33.03 | Meat Totals: | 274.0 | 32.5 | 35.0 | 2.0 | 409.0 | 1557.5 | 8.6 | ||
| Macronutrients Ratio for this Meal: 45% 49% 6% | ||||||||||
Meal: Supplement Description: Breakfast Supplements Time: 07:45 AM
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Women’s Multivitamin Formula | 1 capsule | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Morning Snack Description: Kiwi Protein Shake Time: 10:00 am
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| C2 | Kiwi | 0.75 whole | 112.5 | .0 | 27.0 | .0 | 6.0 | 378.0 | 2.0 | |
| PS | Protein powder | 1.00 serv | 110.0 | 25.0 | 4.0 | .3 | 85.0 | 210.0 | .3 | |
| Glycemic Rating 45.22 | Meat Totals: | 222.5 | 25.0 | 31.0 | .3 | 91.0 | 588.0 | 2.3 | ||
| Macronutrients Ratio for this Meal: 44% 55% 1% | ||||||||||
Meal: Supplement Description: Morning Supplements Time: 11:00 AM
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Filtered or Purified Water | 8 ounce | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal Plan
February 7, 2012 by Grace · Leave a Comment
Exemplary 1 Week Meal / Supplement Plan Report
Sunday
Meal: Breakfast 1 Description: Egg whites Fake Bacon Granola Bar Time: 07:30am
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | |
| C2 | Apple, fresh | 1.00 whole | 81.0 | . 3 | 21.1 | .1 | 1.0 | 159.0 | 2.8 |
| C3 | granola fiber bar | 1.00 bar | 290.0 | 9.0 | 60.0 | 5.0 | 100.0 | 420.0 | .7 |
| C4 | soy, bacon bits | 2.00 Tsp. | 20.0 | 2.0 | 2.0 | 1.0 | 50.0 | .0 | .0 |
| C5 | egg, whites only | 6.50 lrg. | 110.5 | 23.4 | 2.0 | .0 | 325.0 | 292.5 | .0 |
Glycemic Rating 63.16 Meat totals: 501.5 34.7 85.1 6.1 476.0 871.5 3.5
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Women’s Multivitamin Formula | 1 capsule | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Filtered or Purified Water | 8 ounce | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Morning Snack Description: Protein Meal Replacements with Fruit Juice Supplements Time: 10:00 AM
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Ps | Protein Meal Replacement Drink | 1.00 serv | 200.0 | 20.0 | 25.0 | .1 | 85.0 | 210.0 | .3 | |
| C3 | Fruit juice | 3.00 oz | 24.0 | 2.4 | 84.0 | .0 | 105.0 | 648.0 | 2.7 | |
| Glycemic Rating 0.00 | Meat Totals: | 224.0 | 22.4 | 109.0 | .1 | 190.0 | 858.0 | 3.0 | ||
| Macronutrients Ratio for this Meal: 17% 83% 0% | ||||||||||
Meal: Lunch 1 Description: Chicken with Salad and Corn Time: 12:00 pm
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| C1 | Alfansa sprouts | 2.00 cup | 20.0 | 2.6 | 2.6 | .4 | 4.0 | 52.0 | 1.6 | |
| C1 | Lettuce, romaine, bib | 6.00 oz | 42.0 | 1.8 | 5.4 | .0 | 6.0 | 138.0 | 3.0 | |
| C3 | Corn | 0.50 cup | 67.0 | 2.5 | 16.8 | .1 | 4.0 | 114.0 | 1.7 | |
| F | Oil, flax | 0.50 Tbs | 60.0 | .0 | .0 | 7.0 | .0 | .0 | .0 | |
| P | Chicken, breast | 1.00 whole | 120.0 | 26.0 | .0 | 1.5 | 75.0 | 255.0 | .0 | |
| Glycemic Rating 34.26 | Meat Totals: | 309.0 | 32.9 | 24.8 | 9.0 | 89.0 | 559.0 | 6.3 | ||
| Macronutrients Ratio for this Meal: 42% 32% 26% | ||||||||||
Meal: Supplement Description: Lunch Supplements Time: 12:15pm
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Women’s Multivitamin Formula | 1 capsule | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Supplement Description: Afternoon Supplements Time: 3:00pm
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Filtered or Purified Water | 8 ounce | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Dinner 1 Description: Chicken Sesame Salad Time: 05:30 pm
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| C1 | Lettuce, romaine, bib | 6.00 oz | 42.0 | 1.8 | 5.4 | .0 | 6.0 | 138.0 | 3.0 | |
| C1 | Tomato | 2.00 med | 48.0 | 2.2 | 10.6 | .6 | 20.0 | 508.0 | 3.2 | |
| F | Seed, sesame | 2.00 Tbs. | 104.0 | 3.2 | 4.2 | 9.0 | 2.0 | 84.0 | 4.8 | |
| P | chicken breast | 1.00 whole | 120.0 | 26.0 | .0 | 1.5 | 75.0 | 255.0 | .0 | |
| Glycemic Rating 20.29 | Meat Totals: | 314.0 | 33.2 | 20.2 | 11.1 | 103.0 | 985.0 | 11.0 | ||
| Macronutrients Ratio for this Meal: 42% 26% 32% | ||||||||||
Meal: Supplement Description: Dinner Supplements Time: 05:45 PM
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Filtered or Purified Water | 8 ounce | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Supplement Description: Evening Supplements Time: 07:00 PM
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| Women’s Multivitamin Formula | 1 capsule | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
| Glycemic Rating 0.00 | Meat Totals: | .0 | .0 | .0 | .0 | .0 | .0 | .0 | ||
|
Macronutrients Ratio for this Meal: |
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Meal: Evening Snack Description: Pineapple Protein Shake Time: 08:30 pm
| Type | Food | Servings | Calories | Protein | Carb | Fat | Sod | Pot. | Fiber | |
| Description | (quantity) | (kcal) | (grams) | (grams) | (grams) | (mgs) | (mgs.) | (grams) | ||
| C2 | Pineapple, fresh | 1.00 cup | 77.0 | .6 | 19.2 | .7 | 1.0 | 175.0 | 2.4 | |
| PS | Protein powder | 1.00 serv | 110.0 | 25.0 | 4.0 | .3 | 8 | 508.0 | 3.2 | |
| Glycemic Rating 41.47 | Meat Totals: | 187.0 | 25.6 | 23.2 | 1.0 | 86.0 | 385.0 | 2.7 | ||
| Macronutrients Ratio for this Meal: 50% 45% 4% | ||||||||||
Days Totals: 1535.5 148.8 262.3 27.3 944.0 3658.5 26.5
Average Macronutrient Ratio for all Meals this Day: 31% 56% 13%
