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Cande's Meal Plan

                              
Format for Eating: Eat breakfast within an hour of waking and eat every 3 to 3 ½ hours after that

Breakfast-Snack-Lunch-Snack-Dinner-Snack


Breakfast Options – Eat within an hour of waking
3/4 cup of oatmeal made with water (Quaker raw oats) 225
½ cup of berries 50
1 tbsp ground flax seeds 50
1 whole egg + 1 egg white 85                   

Calories = 410
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1 piece whole wheat toast 120
1 tbsp peanut butter (not heaping spoonful, exact tablespoon) 100
3/4 cup of strawberries 70
3 egg whites 45
Calories= 335
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¾ cup oatmeal Quaker raw oats 225
2 tbsp flaxseeds in oatmeal 90
2 pc. Turkey bacon 50
½ banana or med apple 50
Calories= 415

Snack Options

1 Cup Cottage Cheese (Nonfat) 160
½ cup of berries or 1 small peach 50
1 tbsp almond butter or 16 almonds 100
Calories= 310
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1 cup Nonfat/NO SUGAR Greek Yogurt 120
1  tbsp Peanut Butter 100
½ banana 50
Calories=270
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1 Large Apple 120
20 almonds 140
Calories= 260
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Lunch/Dinner (Can have any of the below for these meals)


Spaghetti
¾ cup whole wheat noodles (cooked) 130
½ cup spaghetti sauce 40
4 oz leanest ground beef or 4oz lean ground turkey or 4oz chicken 150
1 cup green beans (no butter) 44
1 tsp Olive Oil 40
Calories=404

Turkey Wrap
Whole Wheat Tortilla- 120 calorie wrap or less
4oz turkey breast lunchmeat (low sodium if can) 120
2 teaspoons mustard 10
1/2 cup spinach 20
Tomato 15
1/4 of an avocado 55
Small apple 50
Calories=400


General Information: 
                         ***Starchy veggies are: corn, beans, potatoes and peas
                         ***Add any spices that you would like to any meal
 ***Try not to overdose on the sodium
***If you have to have butter for your veggies, use a few sprays of no calorie spray butter
***If you find recipes you want to try, send them to me and I will alter them!
Healthy Snack Options for on the Go!
Cande is always on the run, and his appetite is increasing!  Here are some new options we came up with for him on the go!

5 Ak-Mak Crackers (from Trader Joes) 115
2 tablespoons almond butter or peanut butter 200
Calories-315

1 Piece Whole Wheat Bread 100
2 oz turkey 70
1 slice cheese 110
Calories-280