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Eat more often
Scientists at Georgia State University advise active people to eat frequently
(about every three hours) to accelerate metabolism and maintain steady
energy levels throughout the day. We have provided you with a sample seven
day meal plan for you to look at.
|
 |
| DAY |
7:00am |
10:00am |
1:00pm |
4:00pm |
7:00pm |
10:00pm |
|
1 |
Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared
with water |
Nutrition Shake |
Grilled fresh tuna with broccoli and roasted new potatoes |
Nutrition bar |
Eye of round steak with sweet potato and green beans |
Cottage cheese with blueberries |
|
2 |
Breakfast wrap (low-fat sausage, scrambled egg whites,
low-fat cheese, salsa, whole wheat tortilla) |
Ready-to-Drink |
Teriyaki salmon with cooked spinach and brown rice |
Nutrition Shake |
Pork tenderloin with asparagus and baked potato |
Cottage cheese with strawberries |
|
3 |
Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2
T pancake mix, mix in blender), serve with sugarless fruit spread |
Nutrition Shake |
Chicken fajita wraps (grilled chicken breast, grilled
vegetables and a whole wheat wrap) |
Ready-to-Drink |
Sushi made with brown rice, seaweed salad |
Green salad with cottage cheese |
|
4 |
Scrambled egg whites, one slice whole wheat toast |
Ready-to-Drink |
Southwest chicken salad (chicken, lettuce, brown rice,
black beans, tomatoes, onions, avocado) |
Nutrition bar |
Tofu-vegetable stir fry with brown rice |
Cottage cheese and grapes |
|
5 |
Six egg-white omelet, oatmeal |
Nutrition Bar |
Turkey burger on whole wheat bun with lettuce and tomato |
Ready-to-Drink |
Grilled salmon with cucumber-dill dressing, green salad
and baked potato |
Cottage cheese with an apple |
|
6 |
Egg-white pancakes (see Day 3); sugarless fruit spread |
Nutrition Shake |
Chili (made with lean ground turkey, kidney beans, salsa),
green salad |
Nutrition Bar |
Rosemary chicken with mushroom gravy, snap peas and whole
wheat pasta |
Cottage cheese and yogurt |
|
7 |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
FREE DAY |
| Replace this... |
with this |
| whole milk |
skim (0%), low-fat (1%), reduced fat (2%) |
| ice cream |
low-fat/fat-free yogurt or ice milk or sorbet |
| cheese |
reduced fat cheese |
| pasta with white (cheese) sauce |
pasta with marinara (vegetable) sauce |
| bacon or sausage |
Canadian bacon or lean ham |
| eggs |
egg whites or egg substitutes |
| croissants, brioches |
hard French rolls or soft "brown-n-serve" |
| white bread |
whole-wheat |
| cake (pound, chocolate, yellow) |
angel food or gingerbread |
| cookies |
reduced fat, ginger snaps, fig bars |
| mayonnaise |
reduce calorie, fat-free or mustard |
| regular salad dressings |
reduced fat/calorie dressings |
| guacamole |
salsa |
| creamed soups |
broth-based soups |
| butter, oil or shortening |
non-stick cooking spray, applesauce or prune puree |
|
