понедельник, 24 июля 2017 г.

2400-3000 Calorie Meal Plan

2400-3000 Calorie Meal Plan

2700 Calorie Meal Plan: To add or subtract calories, either increase or decrease serving sizes. Add or subtract food from the meals. Or snack on items like the following:


1 Cup Granola: 500 Calories ¼ Cup Raisins: 120 Calories 1 Large Banana: 130 Calories 16 oz low-fat milk: 200 Calories


1 Cup Fruit Yogurt: 250 Calories 1 Bowl lentil soup: 250 calories 2 Oatmeal Cookies: 150 Calories 1 Medium Muffin: 300 Calories


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast
1large Banana
1 slc Raisin toast w/ 2 tsp margarine
1 cup Cereal
1 ½ cup skim Milk




Breakfast
1 slc Rye bread w/ 2 tsp margarine or 1 Tbsp fruit spread
3/4 cup oat-type Cereal,
3/4 cup skim Milk

1/2 Melon, raw
1 cup Grapefruit juice

Breakfast
1 Bagel, sesame seed
2 Tbsp Cream cheese, low fat
1 1/2 cup Oatmeal, cooked
1/2 cup Skim Milk
1/2 cup Peaches, canned, light
3/4 cup Grapefruit juice

Breakfast
1 slc wheat bread w/ 2 tsp margarine & 2 Tbsp fruit spread
1 Fried egg

1 oz of cheese
1 link (about 1 1/2 oz) Sausage, lean or turkey

1 Orange
3/4 cup Milk, skim


Breakfast
2 Belgian Waffles
2 Tbsp Pancake syrup, low calorie
2 tsp Margarine, tub
1 cup Skim Milk

½ C Strawberries

Breakfast
1 cup Corn flakes cereal
1 cup Skim milk
1 slc Wheat bread w/ 1 Tbsp creamy peanut butter

1 Pear

Breakfast
3/4 cup Raisin Bran cereal
1 cup Skim Milk
½ Bagel, cinnamon & raisin
1 Tbsp peanut butter, plain
1 Kiwifruit
1 cup Grapefruit juice

Snack
15 Crackers, wheat, unsalted
2 Tbsp Peanut butter

Snack
1 Cup Chicken gumbo soup

1 ½ C Salad with 2 T light dressing

1 slice bread

Snack
10-18 Pretzel Twists
1 cup Orange juice, calcium fortified

Snack
1 Wheat Tortilla

1 Tbsp jelly or honey

1/2 Grapefruit or

1 Apple

Snack

Smoothie

½ C low-fat yogurt

1 C fruit juice

½ C -1 C fruit, fresh, frozen or canned

Sweetener as desired

Snack
1 cup Apple juice

1 Peach

Snack

1 cups Apple-grape-raspberry cocktail juice drink
Sports Bar or Fruit/Oat Bar

Lunch
1 Apple, sliced, w/skin
1 C Spaghetti, ½ Cup Marinara Sauce
1/2 cup Beans
1 slc Italian bread
2 tsp margarine
1 1/2 cup Salad:
1 cup Lettuce, tomato, carrot, cucumber green pepper & radishes, 1/2 cup Endive, 2 Tbsp light Creamy Italian salad dressing, no oil or salt
10 Pretzel twists

Lunch
Noodles w/tuna & vegetables: 1 1/4 cup Egg noodles, cooked w/out salt, 1/3 cup Green peas, 1/2 cup Sweet red peppers, 1/4 cup Tuna in water, 1 Tbsp low fat Mayonnaise
1 oz Roll
1/2 cup Strawberries


Lunch
1 Deli sandwich: 1 Hard roll, 4 oz lean turkey or Chicken breast,

1 oz Cheddar cheese, low fat
3/4 cup Lettuce, shredded
2 Tomatoes, sliced
3/4 cup Juice drink, mixed fruit

1 Apple

Lunch
1 1/2 cup Fresh fruit salad, w/apples, bananas, grapes, oranges & pears
Roast Beef Sandwich: 2 Bread, 3 oz lean meat

1 Tbsp light mayo, lettuce

6 oz low fat Yogurt


Lunch
2 pce Cheese pizza (1 pce = 1/8 of 12 in pizza)
2 cups Tossed salad with lettuce, tomato, carrots, cucumber green pepper & radishes
2 Tbsp Vinegar & oil salad dressing
1 Carrot, raw
1 cup Apple Juice

Lunch
2 slices multigrain bread

2 tbsp peanut butter

¼ C raisins

1 raw carrot

1 cup low-fat or skim milk

2 Oatmeal Cookies

Lunch:

1 Wheat Tortillas

3/4 C refried beans

1-2 Chopped Tomatoes, lettuce

1 oz Cheese

½ C Rice

1 Piece of fruit

6oz low fat or skim milk

Snack
Sports Bar

Snack
Trail mix: ¼ C

Peanuts, almonds, raisins

Snack
1 Banana

6-8 oz Low fat yogurt

Snack
½ C Granola

4 oz Skim or low fat Milk

Snack
1 C Fruit Juice

Granola Bar

(or Sports Bar and 8 oz sports drink)

Snack
1-2 Slices wheat bread, 3 oz deli sliced lean turkey, lettuce, mustard

1 Fruit

Snack
1 Slice wheat bread

1 Tbsp Peanut Butter

1 Tbsp Jelly

1 Piece of fruit

Dinner
1 Burrito, large: 1 Flour or wheat tortilla, 1/2 cup Pinto beans, 3 oz lean meat or chicken

1 oz Cheddar cheese, reduced fat

½ Cup Rice
1/2 cup Carrots


1/2 cup Ice milk

Dinner
Baked Potato w/

1 C veggie chili or beef chili

¼ C onion

1 oz cheese
2 C Salad: Green lettuce, carrots, cucumbers, tomatoes, mushroom

2 Tbsp low fat dressing
1 C low fat cottage cheese



Dinner
3 oz Haddock, baked
1 C Rice
2 Tbsp Margarine
1 cup Squash, winter, mashed
½ C Broccoli

Dinner
1 Large Grilled Chicken salad made with:

1 cup Loose-leaf lettuce, 1/2 cup Garbanzo beans, 3 Tbsp Carrots, shredded, 3 oz grilled Chicken, 2 Tbsp lite dressing
1/2 cup Brussels sprouts
3/4 cup Corn, yellow cooked w/ 1/3 cup sweet red pepper, chopped
1 Wheat dinner rolls, small

2 tsp margarine

Dinner
1 cup Spaghetti,
1/2 cup Spaghetti sauce
2 Tbsp Parmesan cheese, grated
1 thick slice Italian Bread
2 tsp Margarine, tub, unsalted
1 cup Green beans

1 Cup Corn

8 oz skim or low fat milk

Dinner
Mixed vegetables w/linguini & 3 oz salmon:
1 cup Mixed vegetables, broccoli, peppers, mushroom
1 Tbsp olive oil
1 cup Linguini
3 oz Pink salmon
2 spg Parsley, chopped
1/4 tsp Sage, ground
1 C Sweet potato,

Dinner
3 oz Pork chop, center loin, lean only, broiled
1 Potatoes, boiled without skin
1/2 cup Winter squash, mashed
½ C green beans chopped, cooked
1 Tbsp Margarine, tub
3/4 cup Applesauce, unsweetened

Snack

2 small peanut butter cookies

1 C apple juice

Snack

4 Graham cracker halves

1 Tbsp Peanut Butter

Snack

1 cup Frozen dessert, lower fat ice cream or frozen yogurt

Snack

½ Cup chocolate Pudding,
2 Tbsp Frozen nondairy whipped topping

Snack
Ice Cream Sandwich

Snack
3 cups Popcorn, microwave, natural flavor, salt free

8 oz mixed juice

Snack

Ice cream sundae made with: ½- 1 cup low-fat Ice cream, 1 Tbsp Dessert topping, strawberry, 1 Tbsp nuts, non-fat chocolate sauce


Information supplied by:


UC San Diego Intercollegiate Athletics


Megan Mangano, UNH B.S. in Nutritional Sciences


Clark, Nancy, MS, RD.Nancy Clark’s Sports Nutrition Guidebook, 2nd Edition.1997.Brookline, MA: Nancy Clark.


Rosenbloom, Christine A., PhD, RD, Editor.ADA: Sports Nutrition: A Guide for the Professional Working with Active People, 3rd Edition.2000.Chicago, Illinois: The American Dietetic Association.


Original article and pictures take http://www.nmnathletics.com/attachments1/516.htm?DB_OEM_ID=5800 site

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