Fitness Worx

Nutrition Plan
Day 1

Breakfast: (Scrambled Eggs/Vegetables/Toast (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1 whole726.3g1g5g70mg186mg0g0g0mg1.6g3.4g45
100% Liquid Egg Whites (All Whites), 3 Tbsp255g0g0g0mg0mg0g0g75mg0g0g0
Turkey Sausage Crumbles (Jimmy Dean), ½ Cup9010g2g5g480mg40mg1g0g0mg1.5g0g45
Broccoli, Steamed, 1 Cup302.5g5.8g0.3g29mg0mg1.5g2.3g0mg0g0g3
Bread, Whole Grain (Natures Own), 1 slice704g12g1.5g115mg0mg2g2g0mg0g0g0
Butter, Almond Organic, 1 tbsp904g4g7g0mg0mg0g2g0mg0g0g63
Meal Totals:37731.8g24.8 g18.8g694mg226mg4.5g6.3g75mg3.1g3.4g156
 
Snack: (Hummus/Carrots/Celery) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Hummus (Sabra), 2 Tbsp702g4g5g130mg0mg0g0g0mg1g0g45
Carrots, Raw, 1 Medium350g8g0g40mg0mg5g2g0mg0g0g0
Celery, Stalk, 1 med60g1.2g0g32mg0mg0g0g0mg0g0g1
Meal Totals:1112g13.2 g5g202mg0mg5g2g0mg1g0g46
 
Lunch: (Tuna Salad/Almonds/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Tuna, White, Canned in Water (Starkist), 4 oz12026g0g1g280mg50mg0g0g210mg0g0g10
Vinegar, Balsamic, 2 tbsp280.2g5.4g0g8mg0mg4.8g0g0mg0g0g0
Lettuce, Chopped Romaine, 1½ cups120.5g2.3g0.2g3mg0mg0.5g0.9g0mg0g0g1.5
Avocado, Raw, ¼ med720.9g3.7g6.7g3.5mg0mg0g3g0mg0.9g5.8g60
Tomato, 1 med150g2.5g0g0mg0mg0g0.8g0mg0g0g0
Almonds, Unshelled, 1 ounce1636g6g14g0mg0mg1g3.5g0mg0g12.5g0
Meal Totals:41033.5g19.9 g21.83g294.5mg50mg6.25g8.15g210mg0.93g18.25g71.5
* Prepare ingredients and mix in a bowl almonds can be included or on the side
 
Dinner: (Salmon/Asparagus/Potato/Pear (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Beef Sirloin, Lean (Grass Fed), 4 oz14026g0g4g60mg0mg0g0g0mg1g0g36
Cauliflower, Roasted, 1 Cup272g5.3g0g32mg0mg2g2g319mg0g0g0
Whole Grain Penne (Barilla), 2 oz2007g41g1.5g10mg0mg2g6g0mg0g0g0
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Pear, Fresh, 1 whole1210.8g32.3g1g0mg0mg20.5g6.5g0mg0g0g2
Meal Totals:60835.8g78.6 g20.5g102mg0mg24.5g14.5g319mg3g0g164
* Season and grill steak, add roasted cauliflower to pasta and add olive oil, optional squeeze of lemon or pinch of parmesan cheese
 
Day Totals:1506103.1g136.5g66.1g1292.5mg276mg40.3g31g604mg8g21.7g437.5

 

Fitness Worx

Nutrition Plan
Day 2

Breakfast: (Scrambled Eggs/Broccoli/Toast/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1½ whole1089.5g1.5g7.5g105mg279mg0g0g0mg2.4g5.1g67.5
Egg, Large, White Only, 1½ whole266g0g0g82.5mg0mg0g0g79.5mg0g0g0
Broccoli, Raw, ¾ Cup231.9g4.2g0g22.5mg0mg1.5g2g0mg0g0g2.3
Bread, White Wheat (Natures Own), ½ Slice553g11.5g1g110mg0mg1g2g0mg0g0.5g0
Peanut Butter (Jif), ½ Tbsp481.8g2g4g20mg0mg0.8g0.5g0mg0.8g0g36
Avocado, Slices, ¼ med720.9g3.7g6.7g3.5mg0mg0g3g0mg0.9g5.8g60
Butter (KerryGold), ½ Tbsp500g0g5.5g32.5mg20mg0g0g0mg3.5g2g49.5
Meal Totals:38222.9g22.9 g24.68g376mg299mg3.25g7.4g79.5mg7.58g13.35g215.25
 
Snack: (Hummus/Carrots/Celery) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Hummus (Sabra), 2 Tbsp702g4g5g130mg0mg0g0g0mg1g0g45
Carrots, Raw, 1 Medium350g8g0g40mg0mg5g2g0mg0g0g0
Celery, Stalk, 1 med60g1.2g0g32mg0mg0g0g0mg0g0g1
Meal Totals:1112g13.2 g5g202mg0mg5g2g0mg1g0g46
 
Lunch: (Chicken Pesto/Vegetables/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Boneless Skinless Chicken Breast (Organic Valley), 4 oz12026g0g1.5g75mg65mg0g0g0mg0g0g14
Pesto, 1 tbsp802.7g0.8g7.5g105mg0mg0g0g30mg1.9g4.6g68
Onion, Grilled, ½ Cup300.5g7g0g150mg0mg0g0g5mg0g0g0
Peppers, Green, Grilled, ½ Cup150.5g3.5g0g0mg0mg2g1.5g0mg0g0g0
Avocado, Raw, ½ med1451.7g7.5g13.4g7mg0mg0g5.9g0mg1.9g11.5g120
Meal Totals:39031.4g18.7 g22.35g337mg65mg2g7.4g35mg3.75g16.1g202
 
Dinner: (Chicken Boneless/Cauliflower/Pasta(MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Boneless Skinless Chicken Breast (Organic Valley), 6 oz18039g0g2.3g112.5mg97.5mg0g0g0mg0g0g21
Cauliflower, Roasted, 2 Cup544g10.6g0g64mg0mg4g4g638mg0g0g0
Whole Grain Penne (Barilla), 2 oz2007g41g1.5g10mg0mg2g6g0mg0g0g0
Peach, Fresh, 1 whole511.4g13g0.4g0mg0mg10g2g247mg0g0g4
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Meal Totals:60551.4g64.6 g18.15g186.5mg97.5mg16g12g885mg2g0g151
* grill chicken with your favorite spices, add roasted cauliflower to pasta and add olive oil, optional squeeze of lemon or pinch of parmesan cheese
 
Day Totals:1487107.7g119.4g70.2g1101.5mg461.5mg26.3g28.8g999.5mg14.3g29.5g614.3

 

Fitness Worx

Nutrition Plan
Day 3

Breakfast: (Scrambled Eggs/Vegetables/Toast (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1 whole726.3g1g5g70mg186mg0g0g0mg1.6g3.4g45
100% Liquid Egg Whites (All Whites), 3 Tbsp255g0g0g0mg0mg0g0g75mg0g0g0
Turkey Sausage Crumbles (Jimmy Dean), ½ Cup9010g2g5g480mg40mg1g0g0mg1.5g0g45
Broccoli, Steamed, 1 Cup302.5g5.8g0.3g29mg0mg1.5g2.3g0mg0g0g3
Bread, Whole Grain (Natures Own), 1 slice704g12g1.5g115mg0mg2g2g0mg0g0g0
Butter, Almond Organic, 1 tbsp904g4g7g0mg0mg0g2g0mg0g0g63
Meal Totals:37731.8g24.8 g18.8g694mg226mg4.5g6.3g75mg3.1g3.4g156
 
Snack: (Hummus/Carrots/Celery) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Hummus (Sabra), 2 Tbsp702g4g5g130mg0mg0g0g0mg1g0g45
Carrots, Raw, 1 Medium350g8g0g40mg0mg5g2g0mg0g0g0
Celery, Stalk, 1 med60g1.2g0g32mg0mg0g0g0mg0g0g1
Meal Totals:1112g13.2 g5g202mg0mg5g2g0mg1g0g46
 
Lunch: (Tuna Salad/Almonds/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Tuna, White, Canned in Water (Starkist), 4 oz12026g0g1g280mg50mg0g0g210mg0g0g10
Vinegar, Balsamic, 2 tbsp280.2g5.4g0g8mg0mg4.8g0g0mg0g0g0
Lettuce, Chopped Romaine, 1½ cups120.5g2.3g0.2g3mg0mg0.5g0.9g0mg0g0g1.5
Avocado, Raw, ¼ med720.9g3.7g6.7g3.5mg0mg0g3g0mg0.9g5.8g60
Tomato, 1 med150g2.5g0g0mg0mg0g0.8g0mg0g0g0
Almonds, Unshelled, 1 ounce1636g6g14g0mg0mg1g3.5g0mg0g12.5g0
Meal Totals:41033.5g19.9 g21.83g294.5mg50mg6.25g8.15g210mg0.93g18.25g71.5
* Prepare ingredients and mix in a bowl almonds can be included or on the side
 
Dinner: (Salmon/Asparagus/Potato/Pear (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Beef Sirloin, Lean (Grass Fed), 4 oz14026g0g4g60mg0mg0g0g0mg1g0g36
Cauliflower, Roasted, 1 Cup272g5.3g0g32mg0mg2g2g319mg0g0g0
Whole Grain Penne (Barilla), 2 oz2007g41g1.5g10mg0mg2g6g0mg0g0g0
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Pear, Fresh, 1 whole1210.8g32.3g1g0mg0mg20.5g6.5g0mg0g0g2
Meal Totals:60835.8g78.6 g20.5g102mg0mg24.5g14.5g319mg3g0g164
* Season and grill steak, add roasted cauliflower to pasta and add olive oil, optional squeeze of lemon or pinch of parmesan cheese
 
Day Totals:1506103.1g136.5g66.1g1292.5mg276mg40.3g31g604mg8g21.7g437.5

 

Fitness Worx

Nutrition Plan
Day 4

Breakfast: (Scrambled Eggs/Broccoli/Toast/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1½ whole1089.5g1.5g7.5g105mg279mg0g0g0mg2.4g5.1g67.5
Egg, Large, White Only, 1½ whole266g0g0g82.5mg0mg0g0g79.5mg0g0g0
Broccoli, Raw, ¾ Cup231.9g4.2g0g22.5mg0mg1.5g2g0mg0g0g2.3
Bread, White Wheat (Natures Own), ½ Slice553g11.5g1g110mg0mg1g2g0mg0g0.5g0
Peanut Butter (Jif), ½ Tbsp481.8g2g4g20mg0mg0.8g0.5g0mg0.8g0g36
Avocado, Slices, ¼ med720.9g3.7g6.7g3.5mg0mg0g3g0mg0.9g5.8g60
Butter (KerryGold), ½ Tbsp500g0g5.5g32.5mg20mg0g0g0mg3.5g2g49.5
Meal Totals:38222.9g22.9 g24.68g376mg299mg3.25g7.4g79.5mg7.58g13.35g215.25
 
Snack: (Hummus/Carrots/Celery) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Hummus (Sabra), 2 Tbsp702g4g5g130mg0mg0g0g0mg1g0g45
Carrots, Raw, 1 Medium350g8g0g40mg0mg5g2g0mg0g0g0
Celery, Stalk, 1 med60g1.2g0g32mg0mg0g0g0mg0g0g1
Meal Totals:1112g13.2 g5g202mg0mg5g2g0mg1g0g46
 
Lunch: (Chicken Pesto/Vegetables/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Boneless Skinless Chicken Breast (Organic Valley), 4 oz12026g0g1.5g75mg65mg0g0g0mg0g0g14
Pesto, 1 tbsp802.7g0.8g7.5g105mg0mg0g0g30mg1.9g4.6g68
Onion, Grilled, ½ Cup300.5g7g0g150mg0mg0g0g5mg0g0g0
Peppers, Green, Grilled, ½ Cup150.5g3.5g0g0mg0mg2g1.5g0mg0g0g0
Avocado, Raw, ½ med1451.7g7.5g13.4g7mg0mg0g5.9g0mg1.9g11.5g120
Meal Totals:39031.4g18.7 g22.35g337mg65mg2g7.4g35mg3.75g16.1g202
 
Dinner: (Chicken Boneless/Cauliflower/Pasta(MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Boneless Skinless Chicken Breast (Organic Valley), 6 oz18039g0g2.3g112.5mg97.5mg0g0g0mg0g0g21
Cauliflower, Roasted, 2 Cup544g10.6g0g64mg0mg4g4g638mg0g0g0
Whole Grain Penne (Barilla), 2 oz2007g41g1.5g10mg0mg2g6g0mg0g0g0
Peach, Fresh, 1 whole511.4g13g0.4g0mg0mg10g2g247mg0g0g4
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Meal Totals:60551.4g64.6 g18.15g186.5mg97.5mg16g12g885mg2g0g151
* grill chicken with your favorite spices, add roasted cauliflower to pasta and add olive oil, optional squeeze of lemon or pinch of parmesan cheese
 
Day Totals:1487107.7g119.4g70.2g1101.5mg461.5mg26.3g28.8g999.5mg14.3g29.5g614.3

 

Fitness Worx

Nutrition Plan
Day 5

Breakfast: (Scrambled Eggs/Vegetables/Toast (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1 whole726.3g1g5g70mg186mg0g0g0mg1.6g3.4g45
Egg, Large, White Only, 2 whole348g0g0g110mg0mg0g0g106mg0g0g0
Peppers, Green, Grilled, ½ Cup150.5g3.5g0g0mg0mg2g1.5g0mg0g0g0
Scallions, ½ Cup161g3.6g0.1g8mg0mg1.2g1.3g138mg0g0g0
Bread, White Wheat (Natures Own), 1 Slice1106g23g2g220mg0mg2g4g0mg0g1g0
Peanut Butter (Jif), ½ Tbsp481.8g2g4g20mg0mg0.8g0.5g0mg0.8g0g36
Orange, ½ whole430.9g10.8g0.1g0.5mg0mg8.6g2.2g0mg0g0g1
Orange Juice (Simply Orange), 4 oz551g13g0g0mg0mg11g0g0mg0g0g0
Meal Totals:39325.4g56.9 g11.2g428.5mg186mg25.5g9.5g244mg2.35g4.4g82
 
Lunch: (Tuna Salad/Bread/Avocado Spread)(Recipe)   CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Tuna, White, Canned in Water (Starkist), 4 oz12026g0g1g280mg50mg0g0g210mg0g0g10
Vinegar, Balsamic, 2 tbsp280.2g5.4g0g8mg0mg4.8g0g0mg0g0g0
Lettuce, Chopped Romaine, 1½ cups120.5g2.3g0.2g3mg0mg0.5g0.9g0mg0g0g1.5
Tomato, 1 med150g2.5g0g0mg0mg0g0.8g0mg0g0g0
Bread, Rye, 2 slices1665.4g31g2.2g422mg0mg2.4g3.8g0mg0.4g0g20
Avocado Lemon Spread, 2 Tbsp580.6g2.8g5.6g36mg0mg0g2g140mg0g0g50
Meal Totals:39932.7g44 g8.95g749mg50mg7.65g7.5g350mg0.4g0g81.5
* Prepare tuna salad and use avocado spread for bread, click recipe for how to prepare spread
 
Dinner: (Grouper/Asparagus/Potato/Pear (MCM))(Recipe)   CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Salmon, Fresh, Broiled, 4 oz15722g0.5g7g430mg57mg0g0g363mg1.2g0g63
Asparagus, Grilled, 2 cups808g16g0.8g52mg0mg4.8g7.2g0mg0g0g8
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Sweet Potato, Baked (Large), 1 Large1663.6g37.3g0.3g65mg0mg11.7g5.9g855mg0g0g0
Pear, Fresh, 1 whole1210.8g32.3g1g0mg0mg20.5g6.5g0mg0g0g2
Meal Totals:64434.4g86.1 g23.07g547mg57mg36.96g19.6g1218mg3.2g0g199
* Olive oil for asparagus, sour cream for potato also spice up salmon with some herbs and a squeeze of lemon
 
Day Totals:143692.5g187g43.2g1724.5mg293mg70.1g36.6g1812mg6g4.4g362.5

 

Fitness Worx

Nutrition Plan
Day 6

Breakfast: (Scrambled Eggs/Broccoli/Blueberries/Avocado (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 1 whole726.3g1g5g70mg186mg0g0g0mg1.6g3.4g45
Egg, Large, White Only, 1 whole174g0g0g55mg0mg0g0g53mg0g0g0
Broccoli, Raw, ½ Cup161.3g2.8g0g15mg0mg1g1.3g0mg0g0g1.5
Blueberries, ¼ Cup210.3g5.3g0.1g0.3mg0mg3.6g0.9g0mg0g0g1
Milk, 1% Lowfat (Garelick Farms), ½ Cup554g6.5g1.3g65mg5mg6g0g0mg0.8g0.5g11
Avocado, Slices, ½ med1451.7g7.5g13.4g7mg0mg0g5.9g0mg1.9g11.5g120
Butter (KerryGold), ½ Tbsp500g0g5.5g32.5mg20mg0g0g0mg3.5g2g49.5
Meal Totals:37517.5g23 g25.23g244.75mg211mg10.6g8.08g53mg7.7g17.4g228
 
Snack: (Hard Boiled Egg/Tuna(LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Hard-Boiled, 1 whole786.3g0g5.3g62mg186mg0g0g0mg1.6g3.7g48
Tuna, White, Canned in Water (Starkist), 4 oz12026g0g1g280mg50mg0g0g210mg0g0g10
Mayo Reduced Fat (Kraft), 1 Tbsp450g2g4g95mg5mg0g0g0mg0g3g35
Onion, Chopped, 1 oz101g2g0g0mg0mg0g0g0mg0g0g0
Meal Totals:25333.3g4 g10.3g437mg241mg0g0g210mg1.6g6.7g93
* Chop up egg and combine everything in a bowl
 
Lunch: (Chicken Caeser Salad/Bread(LCM))(Recipe)   CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Lettuce, Chopped Romaine, 1½ cups120.5g2.3g0.2g3mg0mg0.5g0.9g0mg0g0g1.5
Boneless Skinless Chicken Breast (Organic Valley), 4 oz12026g0g1.5g75mg65mg0g0g0mg0g0g14
Onion, Chopped, 1 oz101g2g0g0mg0mg0g0g0mg0g0g0
Cheese, Parmesan Grated Cheese (Kraft), 1 tsp101g0g0.8g37.5mg22.5mg0g0g0mg0.5g0g7.5
Caesar Dressing Vegan (Home Made), 2 tbsp252g3g0.5g140mg0mg0g0g0mg0g0g5
Bread, White Wheat (Natures Own), 1 Slice1106g23g2g220mg0mg2g4g0mg0g1g0
Butter, Soft (I Can't Believe Its Not Butter), 1 tbsp700g0g8g90mg0mg0g0g0mg2g0g70
Meal Totals:35736.5g30.3 g12.9g565.5mg87.5mg2.45g4.9g0mg2.5g1g98
* Prepare salad butter is for bread
 
Dinner: (Chicken Boneless/Cauliflower/Pasta(MCM))(Recipe)   CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Beef Sirloin, Lean (Grass Fed), 6 oz21039g0g6g90mg0mg0g0g0mg1.5g0g54
Cauliflower, Roasted, 2 Cup544g10.6g0g64mg0mg4g4g638mg0g0g0
Whole Grain Penne (Barilla), 2 oz2007g41g1.5g10mg0mg2g6g0mg0g0g0
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Meal Totals:58450g51.6 g21.5g164mg0mg6g10g638mg3.5g0g180
* Season and grill meat, roast cauliflower and mix with pasta and add olive oil and maybe some preferred seasoning or pinch of parmeson
 
Day Totals:1569137.3g108.9g69.9g1411.3mg539.5mg19.1g23g901mg15.3g25.1g599

A menu for Sundays are left to your own devices. Please make some common sense choices of your own.

 

Fitness Worx

Nutrition Plan
Day 7

Breakfast: (Scrambled Egg Whites/Spinach/Nuts/Oats (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Egg, Large, Whole, 2 whole14412.6g2g10g140mg372mg0g0g0mg3.2g6.8g90
Egg, Large, White Only, 2 whole348g0g0g110mg0mg0g0g106mg0g0g0
Peppers, Green, Grilled, ¾ Cup230.8g5.3g0g0mg0mg3g2.3g0mg0g0g0
Scallions, ¾ Cup241.5g5.4g0.2g12mg0mg1.7g2g207mg0g0g0
Bread, Wheat (Natures Own), 2 slices805g19g1g200mg0mg1g5g0mg0g0g9
Orange, 1 whole861.7g21.6g0.2g1mg0mg17.2g4.4g0mg0g0g2
Meal Totals:39129.6g53.3 g11.35g463mg372mg22.93g13.6g313mg3.2g6.8g101
 
Snack: (Protein Shake(HCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
100% Whey Gold Natural Vanilla (Optimum Nutrition), 1 Scoop13024g5g1g60mg30mg3g0g0mg0.5g0g10
Blueberries, Frozen (Townsend Farms), ¾ cup801g19g0g10mg0mg13g4g0mg0g0g0
Water, 1½ cup00g0g0g0mg0mg0g0g0mg0g0g0
Meal Totals:21025g24 g1g70mg30mg16g4g0mg0.5g0g10
 
Lunch: (Chicken/Carrots/Peacans (LCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Boneless Skinless Chicken Breast (Organic Valley), 4 oz12026g0g1.5g75mg65mg0g0g0mg0g0g14
Cucumber, Peeled Raw, ½ cups80.4g1.5g0.1g2mg0mg0.9g0.5g0mg0g0g1
Carrots, Baby, ½ Ounce50g1g0g11mg0mg0.5g0.5g0mg0g0g0
Rice, Whole Grain Brown Rice (Uncle Ben's), ¼ Cup310.8g6.3g0.2g3.8mg0mg0g0.4g18mg0g0g1.5
Pecans, Halves, ½ oz981.3g2g10.2g0mg0mg0.6g1.4g0mg0.9g0g91.5
Avocado, Raw, ½ med1451.7g7.5g13.4g7mg0mg0g5.9g0mg1.9g11.5g120
Meal Totals:40630.2g18.1 g25.33g98.75mg65mg1.95g8.55g18mg2.7g11.5g228
 
Dinner: (Sirloin/Asparagus/Potato (MCM)) CaloriesProteinCarbsFatSodiumCholestSugarFiberPotasSat FatUnsatCals/Fat
Grouper Fillet, 6 oz20142g0g2g90mg80mg0g0g0mg1g1g18
Asparagus, Grilled, 2 cups808g16g0.8g52mg0mg4.8g7.2g0mg0g0g8
Oil, Olive, 1 tbsp1200g0g14g0mg0mg0g0g0mg2g0g126
Sweet Potato, Baked (Large), 1 Large1663.6g37.3g0.3g65mg0mg11.7g5.9g855mg0g0g0
Meal Totals:56753.6g53.3 g17.07g207mg80mg16.46g13.1g855mg3g1g152
* Prepare grouper with your favorite herbs and spices, cut up asparagus and grill in olive oil and place both on a bed of sweet potatos, squeeze some lemon for more flavor if you choose
 
Day Totals:1574138.3g148.6g54.8g838.8mg547mg57.3g39.3g1186mg9.4g19.3g491


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