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  • 21 Day Fat Loss Nutrition Program Book 60

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    jodibanaao2024
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    Day 19 of the meal plan focused on protein, carbs, fats, and calorie counts for each meal and snack. The day consisted of oatmeal with blueberries and milk for breakfast, an apple for a morning snack, chicken and potato for lunch, a Luna bar for an afternoon snack, fish and vegetables for dinner, and tea as a drink. The total calories and macros for the day were 1,363 calories, with protein at 35%, carbs at 57%, and fats at 8%.

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    21-Day-Fat-Loss-Nutrition-Program-Book-60

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    Day 19 of the meal plan focused on protein, carbs, fats, and calorie counts for each meal and snack. The day consisted of oatmeal with blueberries and milk for breakfast, an apple for a morning snack, chicken and potato for lunch, a Luna bar for an afternoon snack, fish and vegetables for dinner, and tea as a drink. The total calories and macros for the day were 1,363 calories, with protein at 35%, carbs at 57%, and fats at 8%.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    9 views1 page

    21 Day Fat Loss Nutrition Program Book 60

    Uploaded by

    jodibanaao2024
    Day 19 of the meal plan focused on protein, carbs, fats, and calorie counts for each meal and snack. The day consisted of oatmeal with blueberries and milk for breakfast, an apple for a morning snack, chicken and potato for lunch, a Luna bar for an afternoon snack, fish and vegetables for dinner, and tea as a drink. The total calories and macros for the day were 1,363 calories, with protein at 35%, carbs at 57%, and fats at 8%.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    experience results.

    Day 19
    Qty/Measure Description Protein Carbs Fats
    Calories
    Breakfast
    1/4 cup Quinoa (cooked according to package) 5.57 29.28 2.47 158.95
    1 cup, Frozen blueberries, unthawed 1.07 21.01 0.48 82.65
    1 cup Nonfat skim milk or almond milk (unsweetened) 8.4 11.9 0.4 86
    6 oz. Coffee (with caffeine) 0.2 0.7 0 6
    1 Multivitamin 0 0 0 0
    Totals: 15.24 62.89 3.34 333.6

    AM Snack
    1 Medium apple with peel 0.3 21 0.5 81
    Totals: 0.3 21 0.5 81

    Lunch
    6 oz. Chicken breast/white meat 39 0 2.4 186
    6 oz. White potato, baked 3.9 42.9 0.18 186
    2 Tbsp. Chunky medium salsa 0 0 0 4
    1 Large garden salad w/tomato & onion 2.6 19 0.8 98
    2 Tbsp. Fat free Italian dressing 0 2 0 12
    8 oz. Unsweetened lemon-flavored instant tea 0 0.95 0 4.76
    Totals: 45.5 64.85 3.38 490.76

    PM Snack
    1 Luna bar 10 26 4.5 180
    Totals: 10 26 4.5 180

    Dinner
    6 oz. Flounder, broiled 40.98 0 0 198
    1 cup Fresh butterhead lettuce, chopped 0.74 1.23 0.12 7.15
    1/2 cup Fresh beet slices, boiled 1.43 8.47 0.15 37.4
    1 oz. Artichoke heart, boiled 0.98 3.18 0.01 14
    1 cup, Fresh cauliflower (1” pieces), boiled, no salt 2.28 5.1 0.56 28.52
    8 oz. Unsweetened lemon-flavored instant tea 0 0.95 0 4.76
    Totals: 46.41 18.92 0.84 289.83

    Actual Totals for Day 19: 117.45 191.66 12.56 1363.19


    Actual % of Total Calories: 34.81% 56.81% 8.38%

    © GetYouInShape.com, LLC page [48]

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