NEVER go below 1250 calories - this is your basal metabolic rate - the absolute minimum amount of calories just to survive without activity.
Once you add exercise to the mix you are burning more calories which will require a bit more food to give you the energy to safely workout and lose weight...keep in mind bootcamp will burn between 500-700 calories but this is not a license to eat whatever.
Our bodies are like high performance cars, if you put cheap gas (high fat/low nutritious food)
into your vehicle it will not run as smoothly as the premium brand and may cause other parts of the car to wear down over time.
Here a few ideas to choose from when putting together meals that will make up 1800 calories
DAY 1
| Breakfast 1 cup Go Lean Kashi Cereal ½ cup skim milk or fortified soy milk ½ cup blueberries |
| Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries |
| Lunch Tuna Pocket Salad 1 cup skim milk or fortified soy milk |
| Snack 1 orange |
| Dinner Sesame-meatball stir-fry 1 cup cooked linguine or fettuccine pasta 1 cup watermelon chunks |
DAY 2
| Breakfast 2 rice cakes 2 Tbsp almond butter 1 cup orange juice 1 cup milk or fortified soy milk |
| Snack 1 banana 1 cup yogurt or soy-based yogurt |
| Lunch Left over Meatball stir fry |
| Snack 10 baby carrots 1 cup milk or soy milk |
| Dinner Chicken Veggie Rice bowl |
DAY 3
| Breakfast 1 cup puffed rice cereal ½ cup strawberries, sliced ½ cup milk or fortified soy milk |
| Snack ½ bagel 2 Tbsp peanut butter |
| Lunch Leftover Chicken Veggie bowl 1 cup basmati rice |
| Snack 1 orange ¼ cup almonds |
| Dinner Asian Wraps |
DAY 4
| Breakfast 1 Protein smoothie 1 cup milk or fortified soy milk 1 banana handful of berries 1 scoop protein powder |
| Snack Cheese and crackers 4 whole grain crackers 1 string cheese |
| Lunch Leftover Asian wrap 1 apple |
| Snack 1 cup yogurt or soy-based yogurt |
| Dinner Zucchini Pasta and Turkey |
DAY 5
| Breakfast Bowl of Go Lean Kashi Cereal 1 cup orange juice |
| Snack ¼ cup roasted almonds 1 cup yogurt |
| Lunch Sliced turkey sandwich 2 pieces of rye bread 2 oz. lean sliced turkey 1 tsp mustard ½ cup cut carrots ½ cup cut celery stalks |
| Snack 1 peach String cheese |
| Dinner Tilipia Tacos |
DAY 6
| Breakfast 1 cup oatmeal ½ cup skim milk or fortified soy milk ½ cup blueberries 1 tsp brown sugar 1 tbsp sliced almonds |
| Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries |
| Lunch 1 egg-salad pita wrap 1 whole wheat pita bread 1 cup baby spinach 1 hard boiled egg, sliced ½ cup red pepper, sliced ½ cup mushrooms, sliced 1 cup skim milk or fortified soy milk |
| Snack 1 apple String cheese |
| Dinner Bengali Squash and Chickpeas 1 cup rice |
DAY 7
| Breakfast 1 cup puffed rice cereal ½ cup blueberries ½ cup milk or fortified soy milk |
| Snack 1 apple |
| Lunch Leftover Squash and Chickpeas |
| Snack 1 Kashi granola bar 1 cup milk or fortified soy milk |
| Dinner Cashew Curry Burgers 1 Skinny cow ice cream sandwich |
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