This is a breakdown of a full days menu with the energy (calories) distributed according to activity level. The En-Light-nd Woman |
Food | Quantity | Calories | Carbohydrate | Protein | Fat |
Meal 1 | |||||
Oatmeal, whole, dry | 0.75 cup | 225.0 | 40.5 | 7.5 | 4.5 |
Apple Juice, fresh squeezed | 0.75 cup | 88.9 | 21.9 | ||
Spices, cinnamon, ground | 1 tsp | 6.4 | 2.1 | 0.1 | 0.0 |
Egg, white, raw, fresh | 2 large | 31.7 | 0.5 | 7.2 | 0.1 |
Sub Total | 352.0 | 65.0 | 14.8 | 4.6 | |
Meal 2 | |||||
Whey Protein | 0.5 scoop | 55.0 | 1.0 | 9.5 | 1.5 |
Strawberries, raw | 8 large | 69.1 | 16.6 | 1.4 | 0.6 |
Apple, Large | 1 large | 116.0 | 30.8 | 0.4 | 0.4 |
Nuts, almonds | 5 almond | 34.5 | 1.3 | 1.3 | 3.0 |
Sub Total | 274.6 | 49.7 | 12.6 | 5.5 | |
Meal 3 | |||||
Bread, Ezekiel | 2 slice | 160.0 | 30.0 | 8.0 | 1.0 |
Tuna Fish, Albacore | 2 oz. | 65.8 | 0.0 | 14.5 | 0.5 |
Lettuce, green leaf, raw | 3 leaf outer | 10.8 | 2.0 | 1.0 | 0.1 |
Cucumber, peeled, raw | 5 slice | 4.2 | 0.8 | 0.2 | 0.1 |
Vegenaise | 0.5 tbsp | 40.0 | 4.5 | ||
Orange, navel | 1 large | 68.6 | 17.6 | 1.3 | 0.2 |
Sub Total | 349.4 | 50.4 | 25.0 | 6.3 | |
Meal 4 | |||||
Brussels sprouts, raw | 10 sprout | 81.7 | 17.0 | 6.4 | 0.6 |
Broccoli, raw. | 1.5 cups | 46.4 | 9.3 | 3.8 | 0.5 |
Sub Total | 128.1 | 26.3 | 10.2 | 1.1 | |
Meal 5 | |||||
Chicken Breast | 4 oz. | 187.0 | 35.2 | 4.0 | |
Brown Rice, cooked | 0.25 cup | 50.0 | 10.7 | 1.0 | 0.3 |
Salad, mixed | 0.5 med. | 55.0 | 10.0 | 2.5 | 0.3 |
Avocado, raw | 0.25 fruit | 56.8 | 2.9 | 0.7 | 5.2 |
Vinegar, balsamic | 0.5 tbsp | 7.0 | 1.4 | 0.0 | 0.0 |
Lemon juice, raw | 0.5 tbsp | 1.9 | 0.7 | 0.0 | 0.0 |
Sub Total | 357.7 | 25.6 | 39.5 | 9.8 | |
Meal 6 | |||||
Egg, white, raw, fresh | 3 large | 47.5 | 0.7 | 10.8 | 0.2 |
Sub Total | 47.5 | 0.7 | 10.8 | 0.2 | |
Total | 1509.3 | 217.7 | 112.9 | 27.5 | |
Meal 1: Do not cook the oatmeal. The night before pour apple juice in a bowl of whole oats, add cinnamon, cover and let sit in your fridge over night. The next morning the oatmeal will have soaked up all the apple juice. Eat as is. To DIE FOR!!!! This meal contains more carbs because carbs give you energy for your workout.
Workout
Meal 2: This is a simple shake. I added in Whey protein if you're on the go. However, real is ALWAYS better than fake. Exchanging the whey for another type of protein is good. This also contains more carbs because it is consumed after your workout.
Meal 3: In the middle of your day you are not as active as you were during your exercise, but you are still active. So a good balance is still appropriate for lunch. Vegenaise is a mayo replacement that is a lot better for you. It can be found at any health food store.
Meal 4 & 5: After lunch you become more sedintary for the rest of the day so your afternoon snack is mostly veggies and your dinner will include a a balance of everything, but contain a higher amount of protein.
Meal 6: You'll continue to eat up to the point you go to bed. This meal is only a protein or green veggie. It's not necessarily meant to fill you up, just to get something in your body so you don't go into starve-mode during the night. Going into starve mode lowers metabolism.
This is just an example menu. Every persons day is different, so you must customize the meals according to your individual activity level.
If you work out in the afternoon just shift your ratios accordingly. Hopefully this doesn't confuse you. It's basic, just eat balanced, eat more carbs around your increased activity, and eat more protein around the times you are more sedintary. It's simple. Good luck!
