Oatmeal (un-cooked)/Any gluten free brand:

Serv. size ½ cup dry (40g)
Calories 150
Protein 5.3g
Fat 2.6g
Carbs 27g
Sodium 2mg
Sugars 0.4g
Cholesterol 0mg


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

Serv. size ½ cup
Calories 41.5
Protein 0.5g
Fat 0.3g
Carbs 10.5g
Sodium 0.5mg
Sugars 7.2g
Cholesterol 0mg


Deli sliced turkey breast:

Serv. size 3 slices/84g
Calories 90
Protein 16g
Fat 1.5g
Carbs 0g
Sodium 510mg
Sugars 0g
Cholesterol 20mg

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



Lean ground beef (cooked):

Serv. size 3oz/85g
Calories 145
Protein 22.3g
Fat 5.6g
Carbs 0g
Sodium 55mg
Sugars 0g
Cholesterol 65mg

Canyon Bakehouse San Juan 7-Grain Gluten Free-Bread:

Serv. size 1 slice (34g)
Calories 70
Protein 2g
Fat 1.5g
Carbs 14g
Sodium 105mg
Sugars 2g
Cholesterol 10mg

Lettuce, Iceberg (fresh):

Serv. size 1 cup (shredded or chopped)
Calories 7
Protein 0.3g
Fat 0.1
Carbs 1.6g
Sodium 3mg
Sugars 0.6g
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

Cantaloupe or same serv. size of fruit mix (Fresh):

Serv. size ½ cup (diced)
Calories 30
Protein 0.7g
Fat 0.1g
Carbs 7.2g
Sodium 14mg
Sugars 6.9g
Cholesterol 0mg



Nonfat Greek yogurt or ½ of your flavor choice of high protein cereal bar:

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


Top Sirloin steak (cooked):

Serv. size 3oz/85g
Calories 156
Protein 26g
Fat 4.9g
Carbs 0g
Sodium 54mg
Sugars 0g
Cholesterol 49mg

Baked potato:

Serv. size 1 medium
Calories 129
Protein 3.5g
Fat 0.2g
Carbs 30.4g
Sodium 17mg
Sugars 1.2g
Cholesterol 0mg

Broccoli (fresh):

Serv. size ½ cup (boiled and chopped)
Calories 27
Protein 1.9g
Fat 0.3g
Carbs 5.6g
Sodium 32mg
Sugars 1.1g
Cholesterol 0mg



TOTAL PROTEINS – 104.5 grams


TOTAL FATS – 22.3 grams

TOTAL CALORIES – 1,078.5 calories


By | 2018-02-05T08:20:32+00:00 October 6th, 2017|Comments Off on MEAL PLAN-1800 CALORIE COUNT (DAY 7)