Sunday, January 3, 2010

January 3, 2010

I cut and pasted this from my Sparkpeople page where I was figuring out a sample day of my eating plan. I want to eat more fruit and vegetables and less fat and white carbs. I'm going for a 55% carb, 20-25% protein, 20-25% fat ratio. This is a doable day for me. I have a mid morning, after school, and evening snack, in addition to 3 meals. The evening snack doesn't show up in the right place though. It's the chocolate....


Breakfast

Calories Fat Carbohydrates Protein
Yogurt, Liberte non-fat, 0.75 cup 80 0 8 13
Chia Mix, 2 tbsp 130 7 16 4
Quaker Quick Oats, 0.13 cup 39 1 7 1
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 0 16 1
Coffee w/ 1 T. cream, 1 serving 23 2 1 1
Granulated Sugar, 2 tsp 33 0 8 0
Meal Totals 367 10 56 20

Lunch

Calories Fat Carbohydrates Protein
Creamy Red Pepper and Tomato Soup, 1 cup 154 9 14 5
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 0 16 1
Bread - Healthy Way 20 Loaf, 1 serving 90 1 15 5
Red Ripe Tomatoes, 0.5 cup, chopped or sliced 19 0 4 1
Peppers, sweet, red, fresh, 0.5 cup, chopped 20 0 5 1
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 1 25 1
Meal Totals 443 11 79 12

Dinner

Calories Fat Carbohydrates Protein
Chicken Breast, no skin, 100 grams 110 1 0 23
Rice, Uncle Ben's Whole Grain Brown, 0.5 cup 110 1 23 3
Carrots, cooked, 1 cup slices 55 0 13 1
Spinach, fresh, 2 cup 14 0 2 2
Mangoes, frozen Europe's Best, 1 cup 80 0 21 1
Meal Totals 368 3 59 30

Snack

Calories Fat Carbohydrates Protein
Chocolate with Hazelnuts, 1 serving 90 6 9 3
Meal Totals 90 6 9 3

AM Snack

Calories Fat Carbohydrates Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 0 21 0
Cheddar Cheese, 1 oz 114 9 0 7
Meal Totals 196 10 21 7

PM Snack

Calories Fat Carbohydrates Protein
Tuna, Canned in Water, 0.5 cup, solid or chunks 89 1 0 20
Ryvita Multi-Grain, 2 serving 90 1 17 2
Meal Totals 179 2 17 22
Daily Totals 1,644 42 241 94
Daily Goal 1600 - 1700 44 - 46 220 - 230 80 - 84

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