I've gotten a lot of traffic from my previous blog pertaining to this so i figured id do another one to help those ladies out there that cant afford an expensive nutritionist. I have put together a daily meal plan/guide to go off of to help you get healthy and in shape!!!
*keep in mind your suppose to intake roughly 2000 calories a day, but eat as many good calories as you want i.e. apples, just keep track of bad calories i.e. brownies.
*and use portion control, no portion should be larger than your hand, so if you were having grilled chicken and steamed broccoli the chicken should be no larger than your fist, same goes for the broccoli.
*use this as a guide fit in what you prefer or what fits your lifestyle...
*you should eat 4-7 times a day, this helps your metabolism...
*don't eat anything 2 hours before your bedtime
*and you should do some form of exercise for atleast an hour a day and 3x a week, i.e. walk a mile, dance, ride your bike, play basketball, anything that is active...
Calories in Common Foods
|Apple||1 small (4 oz.)||80|
|Banana||1 medium (6 oz.)||101|
|Mango||1 (8 oz.)||135|
|Orange||1 (4 oz.)||71|
|Pear||1 (5 oz.)||100|
|Peach||1 (6 oz.)||38|
|Asparagus||1 cup, boiled||36|
|Bean curd||4 oz.||81|
|Eggplant||1 cup, boiled||38|
|Beef, regular, cooked||1 slice (2 oz.)||120|
|Chicken, cooked||1 slice (2 oz.)||95|
|Fish, Catfish, cooked||2 oz.||80|
|Pork, cooked||1 slice (2 oz.)||130|
|Shrimp, cooked||2 oz.||70|
|Bread, regular||1 slice (1 oz.)||75|
|Butter||1 table spoon||102|
|Caesar salad||1 serving (3 cups)||360|
|Cheeseburger||1 (McDonald Medium)||360|
|Corn||1 cup, cooked||140|
|Hamburger||1 (McDonald Medium)||280|
|Potato (uncooked)||1 (6 oz.)||120|
|Rice, cooked||1 cup||225|
|Sandwich||1 (6" Subway)||310|
|Beer, regular||1 can or bottle||150|
|Coca-Cola Classic||1 cup||97|
|Diet Coke||1 cup||3|
|Milk, low-fat (1%)||1 cup||104|
|Milk, low-fat (2%)||1 cup||121|
|Milk, whole||1 cup||150|
|Orange Juice / Apple Cider||1 cup||115|
|Yogurt, low-fat||1 cup||200|
|Yogurt, non-fat||1 cup||150|
Calories Burning Rate of Common Exercises
|Activity (1 hour)||125 lbs person||155 lbs person||185 lbs person|
|Golf (Using Cart)||210||260||310|
Various food items you can use...
-eggs/omletes (most say egg whites are good for diets but its so gross, and will discourage someone trying to diet, so go ahead and keep that yolk there's not enough to do any damage anyways)
-toast (preferably whole grain wheat toast)
-any fruit (apples are the best for you)
-multi grain pancakes/waffles
-cereal >>> frosted mini wheat, fiber one, raisen bran, kashi, (webMD said these were some of the top ten healthiest/yummiest cereals)
-shrimp w/cocktail sauce
-salad (don't use store bought dressing make your own, i.e. vinegar and oil, and try to use the darker green lettuce, such as romaine or spinach)
-turkey sandwich/wrap (try not to use mayo, use guac spread or pesto instead)
-grilled chicken panini
-bean and rice burrito
-stuffed bell peppers
-pasta (use whole grain or use more veggies and less pasta, remember portion control)
-sweet and sour pork
and a couple recipes to get ya started...
strawberry parfait: strawberries, Greek yogurt, granola, blueberries, mix it all together in a cup!!!
turkey English muffin sandwich: egg, turkey, cheese, tomato, english muffin, guacamole, toast muffin, fry the egg and put on the muffin with the turkey, tomato, cheese, and guac!!!
veggies w/hummus: pick your fave veggie and pick up some hummus from your grocery store!!!
(or if you want to make your own hummus)...
hummus recipe- 4 garlic cloves, 2 cups canned chickpeas, drained, liquid reserved, 1 1/2 teaspoons kosher salt, 1/3 cup tahini (sesame paste), 6 tablespoons freshly squeezed lemon juice (2 lemons)
2 tablespoons water or liquid from the chickpeas, 8 dashes hot sauce
edamame and sea salt
pesto dip: 2 cups fresh basil leaves, packed, 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese, 1/2 cup extra virgin olive oil, 1/3 cup pine nuts or walnuts, 3 medium sized garlic cloves, minced, Salt and freshly ground black pepper to taste
BLT: flatbread, mayo, pesto, arugula (or any lettuce you prefer) tomato, and bacon (turkey bacon for even more healthy), place on hot pan to toast the outsides and done!
chicken goat cheese quesadilla: tortilla, goat cheese, mont/jack cheese, olive oil, onion, corn, pepper, chicken, and cilantro, pop in the microwave 20-30sec!!!
Pancit Bihon (filipino noodles):
8 ounces “Excellent” brand rice sticks (or angel hair pasta if you cant find)
2-3 pieces chicken thighs or drumsticks
1 small green cabbage (shredded in 1/2 inch pieces)
2-3 medium carrots (either shredded or chopped thinly crosswise)
1 small onion (finely chopped)
2 cloves garlic (minced)
1/2 pound shrimp (shelled and deveined)
1 tablespoon canola oil
2 tablespoons dark soy sauce
1 tablespoon fish sauce (optional, add 1 tablespoon soy sauce if not adding fish sauce)
Freshly ground black pepper