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This document outlines a weekly meal plan that provides nutritious and balanced meals and snacks for each day of the week. The plan includes options for breakfast, lunch, dinner, and snacks with an emphasis on whole grains, vegetables, fruits, lean proteins and healthy fats. Each day also includes a suggested physical activity such as running, swimming, yoga or strength training. The overall weekly plan promotes a healthy lifestyle with variety in food and exercise choices.
This document outlines a weekly meal plan that provides nutritious and balanced meals and snacks for each day of the week. The plan includes options for breakfast, lunch, dinner, and snacks with an emphasis on whole grains, vegetables, fruits, lean proteins and healthy fats. Each day also includes a suggested physical activity such as running, swimming, yoga or strength training. The overall weekly plan promotes a healthy lifestyle with variety in food and exercise choices.
This document outlines a weekly meal plan that provides nutritious and balanced meals and snacks for each day of the week. The plan includes options for breakfast, lunch, dinner, and snacks with an emphasis on whole grains, vegetables, fruits, lean proteins and healthy fats. Each day also includes a suggested physical activity such as running, swimming, yoga or strength training. The overall weekly plan promotes a healthy lifestyle with variety in food and exercise choices.
-2 egg -1 Cup -½ pita -2 Mini -Onion, -½ cup - 1 Cup Omelet with Carrot and Scrambled frittatas carrot, Lightly Breakfast tomatoes, mango eggs, with spinach, fried smoothie mushrooms smoothie spinach spinach avocado quinoa with cheese, bell with a whole and and and white with parsley, peppers grain bagel tomatoes tomato bean salad chopped kale, and green and low fat into a and egg on 1 piece spinach, apple, onions, cream whole grain with a of whole with an banana, small cheese and pita with a glass of grain toast, egg and a berries granola almonds side of low fat side of glass of and berry bowl cottage milk orange 100% pure flaxseed (whole cheese slices with orange with a grain a glass of juice, side small bowl granola, soy milk of low fat of yogurt raspberries, laughing and whole blackberrie cow grain s and cheese bagel blueberries triangle mixed together) with a glass of low fat milk
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
- 1 Serving -1 Quinoa Yogurt - 2 pieces -2 Hard Turkey and -2 Cups Tuna, stuffed bell cilantro Hummus boiled cheese Whole spinach peppers (bell lime Avocado eggs with sandwich grain salad with peppers, chicken toast with ham, with lite pasta tomatoes, quinoa, corn, with tomatoes, cucumber, ranch salad with purple beans, avocado carrot cheese dressing mozzarell onions and chicken) with salsa with sticks, and and lettuce a cheese, whole grain a layer of corn and and crackers on whole tomatoes, homemade low fat tomatoes salmon with a side grain spinach bread and a cheese on on a bed of and of almonds bread with and low fat the top with wild rice cheese and a grapes and chicken yogurt and a peach blocks 100% juice zucchini lemon drink sticks sauce Dinner Dinner Dinner Dinner Dinner Dinner Dinner -2 Veggie -2 Tacos -1 CupThai Indian - 2 Mini -1 bowl -1 Salmon Burgers with whole glass Palak quiche Creamy filet with with black wheat noodle Paneer (Eggs, Chicken Lemon beans, bell tortillas, salad with (Spinach, Ham, Noodle orzo and peppers, beef, refried cilantro, tomato Spinach, Soup with a pan of onions, beans, tomatoes, curry Okra, Carrots, baked bread lettuce, bell sauce Green Celery, veggies crumbs, tomatoes, peppers, with Onions, Onions (fennel, mushrooms and low fat carrots, homemad Chicken) and mushroo . Low fat sour cream green e with a side homemade ms, yogurt, lime onions with cheese), of dragon noodles onions, and cilantro a lime Tikki fruit with a side zucchini, dipping ginger Masala of Grapes squash) sauce and yogurt Chicken with a a side of sauce with (Spiced, side of watermelon chicken curry kiwis chunks patty sides chicken) with Naan Bread and 2 cuties
Snacks Snacks Snacks Snacks Snacks Snacks Snacks
Edamame -1sCelery -2 -Baked -½ Veggies Lightly stick and ‘handfuls’ Sweet Blackberri and salted Peanut Crispy Kale Potato es and low hummus popcorn Butter Chips Fries fat yogurt
Activity. Activity Activity Activity Activity Activity Activity Muscular Swimmin Jog for 45 Rest Day 2 Mile Run Strength (2 g for 30 30 Minutes Muscular minutes Full body Sets of 7 minutes of Endurance flexibility reps) (Cardio) beginner (3 Sets of stretches 5 Minutes Yoga 12 reps 15 Dynamic of Static (Flexibility) lbs) stretching stretches for 10 (Flexibility Quick yoga minutes )