Congratulations! You've Decided to Get Focused and Get Fit!

Welcome to Alexis Martin's "Get Focused, Get Fit" blog! I hope this helps you set attainable goals and more importantly, REACH your goals! Check back regularly for updates and new helpful hints to stay on track!

Thanks for putting your health first,
Alexis Martin

Friday, February 5, 2010

Not Sure What to Eat? Here is a Simple Menu Plan!

If you still aren't sure what to eat here is a very simple menu plan to follow, you just have to adjust quantities to fit your calorie requirements:

Breakfast:
            Coffee w/low fat milk or plain soy & splenda
             Oatmeal (original, slow cook), cinnamon & splenda (if not using protein powder).
            eat with:  protein powder or milk (or soy) or 3-6 Egg whites cooked in Pam.
            water
Snack:
        Apple, low fat string cheese, almonds
       water
Lunch:
        6 inch healthy subway sandwich (off their lite menu), no mayo, oil, dressing, cheese or salt
        small green side salad w/1/2 packet of lite dressing and if you must, baked lays
        water

Snack:
        baggie of cut veggies (carrots, celery, bell pepper, broccoli, cucumber, etc.)
        2 tbsp low fat ranch dressing for dipping (if necessary)
        and 1 serving of lunch meat (turkey or chicken)
        or protein powder with water

Dinner:
      Broiled or grilled fish, chicken or turkey seasoned with Mrs Dash (can use Pam so it won't stick)
      brown rice
      or 1/2 yam baked w/ spray butter (no sugar or syrup)
      or 1/2 baked potato (not a jumbo potato, a small potato) w/ spray butter (no salt)
      and 1-2 cups steamed veggies-broccoli, asparagus, green beans, snap peas, swiss chard, spinach,  
      zucchini (any combo-can use a little spray butter or 1 tbsp parmesan cheese)
      option:  add a small green salad with 1-2 tbsp lite dressing
      water

Snack (options for salty or sweet):
       low fat cottage cheese with Ak-Mak stone ground wheat crackers (get them at Vons)
       or low fat greek yogurt w/1/2 tbsp honey or Agave Nectar (Sprouts) & blueberries
       or low fat yogurt (low sugar) w/ berries & 1/4 cup Fiber One cereal or 1 serving chopped nuts
       or Orville Redenbacher's Smart Pop! popcorn with 1 serving of lunch meat or left over chicken
       or Clif Mojo Bar or Fiber One Bar
       Water

Hope this helps!!

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