Month 5
Nutrition
Nutrition Samples
Breakfast
Breakfast Sausage and Egg Cupcake
2 Breakfast Cupcakes
1 Slice Ezekiel Bread, Toasted
1/2 cup fresh berries
Or
Breakfast Tacos,
22 oz ground beef with taco seasoning
1/8 cup whole black beans
1/2 oz cheddar Cheese
2 tbsp Salsa
2 Corn Tortillas
Snack 1
2 cups Watermelon, cubed
1 oz Feta Cheese
1/2 tbsp Balsamic Vinegar
Or
1 Medium Banana
1 tbsp Peanut Butter
1 tsp Chia Seeds
Lunch
Chicken Teriyaki Stir Fry
4 oz Chicken Breast
1/2 cup Bell Pepper Sliced
1 cup Sugar Snap Peas
2 Sliced Mushrooms
1/8 cup Onion Sliced
2 tbsp Primal Kitchen Teriyaki Sauce
1/2 cup Brown Rice
Or
Shrimp Cocktail
4 oz Chilled Shrimp
1/2 cup Cocktail Sauce
8 Saltine Crackers
1 cup Salad Greens
1 tsp Lemon Juice, fresh squeezed
Snack 2
Protein Hot Cocoa
1 cup Unsweetened Almond Milk, hot
1 tsp Hot Cocoa Mix
1 scoop Collegen (10g)
Or
1 cup Edamame in shell
Sprinkle of Sea Salt
Dinner
Greek Lamb Stuffed Acorn Squash
3 oz Ground Lamb, crumbled with Greek Seasoning
1/2 Acorn Squash
1 oz Feta Cheese
4 Green Olives
1 Cup Spinach, wilted
1/2 cup quinoa
Or
Chicken Enchacos (Enchilada Tacos)
4 oz Shredded Chicken Breast
1/4 cup Green Enchilada Sauce
1/3 cup Refried Black Beans
2 Corn Tortillas
1/4 cup Avocado Crema
1 tbsp Cilantro
2 tbsp Salsa (optional)
Create Your Own Plan
How To Write Your Own Nutrition Plan:
Step 1: Decided how many meals per day you want to eat.
3 meals, 3 snacks
3 meals, 2 snacks
3 meals, 1 snack
3 meals
Step 2: Think about what you like to eat.
Breakfast- hot eggs, a cold smoothie, or toast?
Snacks- yogurt, vegetables and dip, nuts and fresh fruit
Lunch- easy to reheat chicken and rice, a sandwich to eat at your desk, a protein shake to pound between patients?
Dinner- vegetarian, mostly fresh fishes, steak and potatoes.
Step 3: Think about your meal prep time, your work commitments, and if you can keep foods warm or cold?
PLAN MEALS. I encourage you to eat the same 1-2 breakfasts, lunches, and snacks for a week.
Then you can vary your dinner meals based on your family and time preferences.
When possible, eating the same couple of proteins while just varying vegetables or grains can help keep the meal preparations and make shopping a lot easier.
Note:
If your weight has changed, you will need to adjust your daily macro intake accordingly!
Calculate Your Macronutrients Here
Disclaimer:
The results of this calculator may not reflect what your body actually needs.
This calculator should instead be used as a tool to get a general idea of where your macronutrients should be to achieve your fitness goals
Want Custom Nutrition?
