Monday Tuesday
eggs, fruit, milk oatmeal, craisins, milk
frozen fruit drink yogurt parfait
chicken & tortellini salad chicken soup
cottage cheese & turkey peanut butter & jelly sandwich
protein drink beef and noodles
busy day tortellini soup
Wednesday Thursday
toast with dubliner & lingonberry jam egg sandwich
fruit fruit
protein drink ham & cheese on crackers
cheese & apple slices chicken noodle soup
tuna sandwich with avocado protein smoothie & nuts
greek yogurt chicken parm strips with a veggie
chicken enchiladas
Friday Saturday
cream of wheat, milk, fruit cheese scramble, fruit, chocolate milk
cottage cheese & jerkey breakfast cookies
greek salad veggie burger or turkey, cucumber, tomato & mozzarella
crackers & peanut butter protein smoothie
bolognese balsamic chicken & broccoli
Sunday
banana bread, fruit
turkey & cottage cheese rolls
greek salad
veggies & ranch
orange bbq chicken, coleslaw, & potato salad
Sunday, May 20, 2012
P90X Menu - Week 3
Monday Tuesday
eggs, fruit, milk oatmeal, craisins, milk
frozen fruit drink protein drink
tuna salad yogurt parfait
cottage cheese & turkey beef vegetable soup
pasta e fagioli peanut butter with celery
lamb stew
Wednesday Thursday
toast with dubliner & lingonberry egg sandwich
protein smoothie fruit smoothie
cheese & apple slices ham & cheese on crackers
tuna salad with avocado tomato soup
greek yogurt & turkey slices protein smoothie & nuts
low fat chile rellenos casserole chicken brats or stuffed red peppers
campfire beans
Friday Saturday
cream of wheat cheese scramble, fruit
fruit, milk chocolate milk
string cheese & beef jerkey healthy breakfast cookies
chef salad leftovers
crackers & peanut butter protein smoothie
stuffed pizza or homemade meatball stroganoff (or go out to dinner)
pizza with Schwan's crust
Sunday
cinnamon apples
breakfast cookie
turkey & cottage cheese rolls
ham & swiss sandwich
veggies & ranch
roast beef or roast turkey or bbq chicken
eggs, fruit, milk oatmeal, craisins, milk
frozen fruit drink protein drink
tuna salad yogurt parfait
cottage cheese & turkey beef vegetable soup
pasta e fagioli peanut butter with celery
lamb stew
Wednesday Thursday
toast with dubliner & lingonberry egg sandwich
protein smoothie fruit smoothie
cheese & apple slices ham & cheese on crackers
tuna salad with avocado tomato soup
greek yogurt & turkey slices protein smoothie & nuts
low fat chile rellenos casserole chicken brats or stuffed red peppers
campfire beans
Friday Saturday
cream of wheat cheese scramble, fruit
fruit, milk chocolate milk
string cheese & beef jerkey healthy breakfast cookies
chef salad leftovers
crackers & peanut butter protein smoothie
stuffed pizza or homemade meatball stroganoff (or go out to dinner)
pizza with Schwan's crust
Sunday
cinnamon apples
breakfast cookie
turkey & cottage cheese rolls
ham & swiss sandwich
veggies & ranch
roast beef or roast turkey or bbq chicken
Monday, May 7, 2012
P90X MENU - Week 2
Monday
eggs
fruit
milk
frozen fruit drink with protein
spinach salad with turkey
cottage cheese & turkey slices
Thai beef curry
Tuesday
oatmeal, craisins
milk
protein drink
yogurt parfait
Thai curry leftovers
peanut butter & jelly sandwich
Italian crock pot chicken with a vegetable
Wednesday
breakfast burrito
1/2 fruit
protein drink
cheese slice, ham slice & 1/2 apple
tuna salad with avocado
greek yogurt
Mexican chicken
Thursday
egg sandwich
fresh squeezed or blended fruit juice
ham & cheese on crackers
apple
beef vegetable soup
protein smoothie & handful of nuts
Turkey burgers
Friday
cream of wheat
milk
fruit
cottage cheese & turkey jerkey
chef salad
crackers and peanut butter
protein drink & 1/2 protein bar
Baked gnocchi with provolone (make this the side dish & add a protein)
Saturday
cheese scramble
fruit
chocolate milk
breakfast cookies
protein smoothie
veggie burger or cucumber, tomato, mozzarella salad
Broccoli beef
Sunday
breakfast burrito
fruit
turkey & cottage cheese rolls
corn & tomato salad
veggies and ranch
Chicken with peanut sauce and pineapple salsa
eggs
fruit
milk
frozen fruit drink with protein
spinach salad with turkey
cottage cheese & turkey slices
Thai beef curry
Tuesday
oatmeal, craisins
milk
protein drink
yogurt parfait
Thai curry leftovers
peanut butter & jelly sandwich
Italian crock pot chicken with a vegetable
Wednesday
breakfast burrito
1/2 fruit
protein drink
cheese slice, ham slice & 1/2 apple
tuna salad with avocado
greek yogurt
Mexican chicken
Thursday
egg sandwich
fresh squeezed or blended fruit juice
ham & cheese on crackers
apple
beef vegetable soup
protein smoothie & handful of nuts
Turkey burgers
Friday
cream of wheat
milk
fruit
cottage cheese & turkey jerkey
chef salad
crackers and peanut butter
protein drink & 1/2 protein bar
Baked gnocchi with provolone (make this the side dish & add a protein)
Saturday
cheese scramble
fruit
chocolate milk
breakfast cookies
protein smoothie
veggie burger or cucumber, tomato, mozzarella salad
Broccoli beef
Sunday
breakfast burrito
fruit
turkey & cottage cheese rolls
corn & tomato salad
veggies and ranch
Chicken with peanut sauce and pineapple salsa
Monday, April 30, 2012
P90X MENU - WEEK 1
Monday, April 30th
Protein shake
w/soy milk & fruit
Eggs
Cottage cheese
& turkey
Chicken &
artichoke salad
Fruit drink
or whole fruit
½ protein
bar
Chicken pot
pie
Tuesday, May 1st
Oatmeal,
craisins, milk
Yogurt parfait
Chicken salad
Protein shake
Peanut butter
with celery sticks
½ protein
bar
Roasted veggie
quesadillas w/chicken
Wednesday, May 2nd
Toast w/Dubliner
& lingonberry
Protein shake
Cheese &
apple slices
3 oz ham
slices
Tuna with
avocado
Greek yogurt
½ protein
bar
Chicken &
rice
Thursday, May 3rd
Eggs &
fruit
Ham and
cheese
½ protein
bar
Tomato soup
Protein smoothie
& nuts
Goulash
Friday, May 4th
Cream of
wheat, milk, fruit
Beef jerkey
Protein shake
Curried chicken
with fruit
Peanut butter
& celery
½ protein
bar
White veggie
lasagna
Saturday, May 5th
Cheese scramble,
½ fruit, milk
Breakfast cookies
Fruit protein
smoothie
Leftovers (incl
a protein & a veggie)
½ protein
bar
Sweet &
sour chicken with rice & vegetable
Sunday, May 6th
Banana bread
Fruit drink
Turkey &
cottage cheese rolls
Ham &
swiss sandwich
Veggies &
ranch
½ protein
bar or shake
Pork chops
with vegetables
| |||
PORTIONS FOR HEALTHY WEIGHT LOSS
|
Dairy
|
each serving = 120 cal
|
|||
|
2 dairy/day
|
cheese, low fat 1 oz snack or dairy
|
skim milk 8 oz
|
||
|
cottage cheese 1 cup snack or dairy
|
yogurt, nonfat plain 8 oz
|
|||
|
feta cheese 1 oz
|
soy cheese 1 oz
|
|||
|
goat cheese, semisoft 1 oz
|
soy milk 8 oz
|
|||
|
mozzarella 1.5 oz
|
||||
|
parmesan 1 oz
|
||||
|
Proteins
|
each serving = 100 cal
|
|||
|
5 proteins/day
|
chicken 3 oz
|
ham slices 3 oz
|
||
|
turkey 3 oz
|
soy cheese slices 5
|
|||
|
egg whites 6
|
soy burger 1
|
|||
|
fish 3 oz
|
veggie dog 1
|
|||
|
pork 3 oz
|
veggie burger 1
|
|||
|
protein powder 1/3 cup
|
turkey bacon 2 slices
|
|||
|
red meat, lean 3 oz
|
tuna 3 oz
|
|||
|
Carbohydrates
|
each serving = 200 cal
|
|||
|
1 carb/day
|
bagel, whole wheat 1 med
|
pasta or noodles 1 cup
|
||
|
baked beans 1 cup
|
pita, whole wheat 1 large
|
|||
|
beans, kidney, black etc 1 cup
|
potato 1 medium
|
|||
|
bran muffin 1 (2.5 oz)
|
refried beans, low fat 1 cup
|
|||
|
bread, wheat, rye 2 slices
|
rice, brown or wild 1 cup
|
|||
|
cereal, whole grain 1 cup
|
sweet potato 1 medium
|
|||
|
couscous 1 cup
|
tortillas, corn 3
|
|||
|
crackers 12
|
tortilla, whole wheat 1 large
|
|||
|
english muffins, wheat 2 halves
|
waffles, whole wheat 2
|
|||
|
hummus 1 cup
|
cracked wheat 1 cup
|
|||
|
oatmeal 1 cup
|
cream of wheat 1 cup
|
|||
|
pancakes 3 (3.6 oz)
|
||||
|
Fruit
|
each serving = 100 cal
|
|||
|
1 fruit/day
|
apple 1 medium
|
mango 1/2 medium
|
||
|
apricots 1 cup
|
necatrine 1 medium
|
|||
|
banana 1 medium
|
orange 1 large
|
|||
|
cantaloupe 1/4 medium
|
papaya 1/2 medium
|
|||
|
cherries 1 cup
|
peach 1 medium
|
|||
|
dried fruit 1 oz
|
pear 1 medium
|
|||
|
fresh squeezed juice 6 oz
|
berries 1 cup
|
|||
|
grapefruit 1 med
|
strawberries, sliced 2 cups
|
|||
|
grapes 1 cup
|
tangerine 1 medium
|
|||
|
kiwi 1 cup
|
watermelon 1 cup
|
|||
|
Snacks
|
single serving = 100 cal
|
|||
|
3 Snacks
|
cheese, lowfat 1 oz
|
|||
|
cottage cheese 8 oz
|
||||
|
dried fruit 1 oz
|
||||
|
frozen fruit bar
|
||||
|
fruit sorbet 8 oz
|
||||
|
mini rice cakes 12
|
||||
|
nonfat frozen yogurt 4 oz
|
||||
|
protein bar 1/2
|
||||
|
1 Tbsp peanut butter w celery
|
||||
|
string cheese 1.5 oz
|
||||
|
turkey jerkey 1 oz
|
||||
|
nonfat plain greek yogurt 8 oz
|
||||
|
protein shake 2/3 scoop
|
||||
|
nuts 1 oz
|
||||
|
Vegetables
|
each serving = 50 cal = 1 cup
|
|||
|
2 veggies/day
|
asparagus
|
leafy greens 2 cups
|
||
|
beets
|
marinara
sauce
|
|||
|
bok choy
|
mushrooms
|
|||
|
broccoli
|
peas
|
|||
|
peppers
|
cabbage
|
|||
|
spinach
|
carrots
|
|||
|
cauliflower
|
squash
|
|||
|
celery
|
string beans
|
|||
|
tomaotes
|
cucumber
|
|||
|
eggplant
|
vegetable
soup
|
|||
|
kale
|
vegetable juice
|
|||
|
Condiments
|
each serving = 2 Tbsp =
50 cal
|
|||
|
1 condiment/day
|
BBQ
|
low fat sauces
|
||
|
marinades
|
fat-free dressings
|
|||
|
mustard
|
honey
|
|||
|
pure fruit jams
|
||||
|
Fats
|
each serving = 120 cal
|
|||
|
1 fats/day
|
olives 4oz
|
|||
|
canola oil 1 Tbs
|
||||
|
avocado 3 oz
|
||||
|
flaxseed oil 1 Tbs
|
||||
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