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This menu actually covers 7 meals. Here is how:
1. Breakfast is to be divided. Half of the hot cereal to be eaten within 1 hour of waking up, the other half to be eaten after cardio exercise. If no cardio, don't eat the second half of the breakfast.
2. The menu items in the snacks are to be divided into 3 snacks. The snacks are to be eaten between meals - 2 to 4 hours time between each meal or snack.
A. 1 snack is an omelet - I prepare it in a large quantity, and divide it to last for 2 or 3 days. The omelet items are: the egg and large egg whites, the onion, mushrooms, broccoli and zucchini.
B. 1 snack is the plain greek yogurt with almonds and an apple
C. 1 snack is a protein shake, made with the liquid egg whites (the kind in the carton - they are pasteurized and safe to eat without cooking) 1/4 cup soy milk, 2 cups of brewed cold herbal coffee and a tablespoon of splenda. Its also delicious with a dash of cinnamon and vanilla.
Substitutions: Breakfast - other types of berries, peaches or apples, chopped and added to cereal in similar quantities.
Lunch - other types of FRESH fish - can also be cooked from frozen. Check for sodium content. Avoid if there is more than 50-75 mg sodium per ounce
***light firm tofu can be subbed in for the fish. Heat it in a pan sprayed with pam. Season with cumin, chili powder and lime.
Dinner - 1/2 cup 1% fat cottage cheese can be subbed in for the salmon.
Snacks - use any other small fresh fruit in place of the apple, other nuts can replace the almonds, and tofu can replace the eggs in the omelet. Use Jarrows protein powder - 2 tablespoons - in place of the egg whites in the protein shake.
Diet Calendar Entry for 02 November 2011:
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1013 kcal
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Fat: 23.16g | Prot: 100.27g | Carb: 105.68g.
Breakfast: Ground Flax Seed, Organic Brown Rice Farina Hot Cereal, Textured Vegetable Protein, Blueberries, 100% Liquid Egg Whites. Lunch: tilapia, pico de gallo, Green Leaf Lettuce, Alfalfa Sprouts, Asparagus. Dinner: brown rice, Wild Atlantic Salmon, Broccoli Flower Clusters. Snacks/Other: Almonds, silk light vanilla soy milk, 100% Liquid Egg Whites, Vanilla Nut Herbal Coffee, Greek Style Nonfat Yogurt with Fiber - Plain, Apples , egg, Zucchini, Onions, Broccoli, Asparagus, Egg White. more...
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