Nutrition with your NJ Personal Trainer1800-2000 Calorie Menu Plan & NotesFats are essential n nutrition. Be sure to add foods listed under Menu Notes in your menu plan. Adding full fat mayo or butter will be adding too many calories and sat fats. This menu plan works when you have become accustomed to NOT adding the full fat version of these foods. If you add one tablespoon of regular mayo, or one tablespoon of butter you must reduce a food from column 1 by one half, therefore eliminating valuable carbohydrates. Also, the butter or mayo you added will be delivered to your fat cells and will clog your arteries on the way. Always choose low-fat or no fat alternatives for dairy products.
Remember: Balanced nutrition is the key. Make small changes. Your tates will change slowly. Too many changes too soon will feel like a diet. Continuously ask yourself if the changes are “lifestyle”; i.e, will you be able to follow this menu plan on most days, for the rest of your life!
Condiments: You may add small amounts of jelly to your breakfast breads. Soups: Vary widely in caloric and essential nutrients. You can make the following assumptions for the listed soups: 1 cup of Vegetarian Vegetable (w/added veggies) ½ food from column 1 & ½ a food from column 3 Beef: Beef, pork and lamb have higher amounts of saturated fats and should be Eaten “sparingly”. Fats: Again, as mentioned, be sure to add essential fates in the form of oils and seeds/nuts (be aware of portion sizes) 1 tablespoon of oil(olive, canola, flax, sesame) = 15g fat 2 tblsp nuts/seeds(flax, sesame, sunflower, walnut) = 10g fat ½ cup soybeans = 5g fat 3 oz cooked salmon = 8g fat
1800-2000 Nutrition Meal Plan Meals: Choose one food from each column at each meal A.M. Snack: Choose ½ the amount of one food choice from column 2 and one food from column 3. P.M. Snack: Choose ½ the amount of one food choice from column 2 and one food from column 3. Evening Snack: Choose one food from column 3 1800-calorie menu follow above plan. 2000-calorie menu simply change AM snack to one food from column 1, half from column 2 and one from column 3.
Columm 1 Carbohydrates 1 medium bagel( ½ of a bagel shop bagel) 2 servings of cereal(hot or cold) 1& ½ English muffins 3 pancakes or 2 pancakes w/ 2 tbsp syrup
2 slices of whole grain bread 4 med pretzels(2” each) 4 cups plain popcorn Cooked Carbs
1 med potato 1 sweet potato 1 cup of the following: pasta corn peas
winter squash Columm 2
Protein
2-8oz glasses of skim milk ¾ cup non fat cottage cheese 5 egg whites
3 oz cooked turkey or chicken(no skin) 3 oz tuna or other white fish 2 cups non fat yogurt 1 scoop of soy protein (24 g ) 3oz cooked clams, scallops or shrimp
Columm 3
Fruits & Vegetables
4 oz juice 2 c carrots(cooked) ½ grapefruit 2c broccoli(cooked) 3/4 cup pineapple 2C cauliflower(ckd) 1 apple 2c squash(cooked) ½ c grapes or berries 2c spinach(cooked) 1 small banana 2c asparagus(cooked) 1 c melon 2c green or wax beans 1 orange ¼ c raisins 4 halves dried apricots Sample Meal Plan Nutrition1800 Calorie Nutrition
Breakfast: 1/2 C uncooked oatmeal 8oz milk(skim, 1% or soy) 8oz non-fat yogurt 1/2 grapefruit A.M. Snack: 8oz milk Fruit 1T nuts or seeds Lunch:Turkey sandwich with mustard (3oz Turkey) Salad w/1 Tblsp O&V P.M. Snack: 8oz milk and fruit or 1C yogurt and fruit
Dinner: 1C rice 3oz grilled salmon 2C broccoli Evening Snack:Fruit 1T seeds or nuts
2000 Calorie Nutrition
Breakfast: 1/2 C uncooked oatmeal 8oz milk(skim, 1% or soy) 8oz non-fat yogurt 1/2 grapefruit A.M. Snack: 8oz milk Fruit bagel
1T nuts or seeds Lunch:Turkey sandwich with mustard (3oz Turkey) Salad w/1 Tblsp O&V P.M. Snack: 8oz milk and fruit or 1C yogurt and fruit
Dinner: 1C rice 3oz grilled salmon 2C broccoli Evening Snack:Fruit 1T seeds or nuts
Articles presented on PeakConditionFitness.com are for education and information only. For specific medical conditions, please consult your doctor or specialist. Copyright 2004,2005,2006,2007,2008 Peak Conditon LLC & Todd Dattoli. All Rights Reserved.
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