PUREfit

Sunday, June 6, 2010

7 day menu - 1800 calories

Women who are regularly active - physical activity for 30-60 minutes per day, who range between 120lbs-150lbs - should aim for 1800 calories per day to fuel your body with the right nutrients.

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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