– BREAKFAST

High fiber cereal (your choice of gluten free):

Serv. size 2/3 cup
Calories 110
Protein 3g
Fat 1g
Carbs 23g
Sodium 70mg
Sugars 5g
Cholesterol 0mg

Milk 2% and (choice of black coffee):

Serv. size 1 cup
Calories 120
Protein 8g
Fat 5g
Carbs 12g
Sodium 120mg
Sugars 11g
Cholesterol 20mg

Banana (fresh):

Serv. size 1 medium banana
Calories 105
Protein 1.3g
Fat 0.4g
Carbs 27g
Sodium 1mg
Sugars 14g
Cholesterol 0mg

– LUNCH

Chicken breast (cooked) or choice of same serving size Turkey breast (cooked):

Serv. size 3oz/86g
Calories 141
Protein 27.6g
Fat 3.1g
Carbs 0g
Sodium 99mg
Sugars 0g
Cholesterol 74mg


Corn:

Serv. size 1 cup (cooked)
Calories 124
Protein 4g
Fat 1g
Carbs 29.8g
Sodium 2mg
Sugars 4.8g
Cholesterol 0mg

 

Tomato (Fresh):

Serv. size 1 small
Calories 16
Protein 0.8g
Fat 0.2g
Carbs 3.5g
Sodium 4mg
Sugars 2.4g
Cholesterol 0mg

 

– SNACK

Nonfat Greek yogurt:

Serv. size 1 container
Calories 97
Protein 17.2g
Fat 0g
Carbs 6.7g
Sodium 64mg
Sugars 6.7g
Cholesterol 0mg

Strawberries (fresh) or your choice of same serving size of any other fruit:

Serv. size 1 cup (halves)
Calories 49
Protein 1g
Fat 0.5g
Carbs 11.7g
Sodium 2mg
Sugars 7.4g
Cholesterol 0mg

 

– DINNER

Cod fish (cooked):

Serv. size 6.25oz/180g
Calories 189
Protein 41.1g
Fat 1.5g
Carbs 0g
Sodium 140mg
Sugars 0g
Cholesterol 99mg

Shiloh Farms Organic Basmati Gluten-Free Brown Rice:

Serv. size ¼ Cup (43g)
Calories 150
Protein 3g
Fat 1g
Carbs 33g
Sodium 0mg
Sugars 0g
Cholesterol 0mg

 

TOTAL PROTEINS – 107 grams

TOTAL CARBOHYDRATES – 146.7 grams

TOTAL FATS – 13.7 grams

TOTAL CALORIES – 1,101 calories

 

By | 2017-10-17T11:23:49+00:00 October 6th, 2017|Comments Off on MEAL PLAN-1800 CALORIE COUNT (DAY 4)