SPN

Easy Meal Planning

Here's some great meals ideas to fit into your nutrition program. You should adjust the portions to meet your daily targets given in your Personalized Diet.

Meals

4 large Egg Whites, scrambled with 1 slice of fat free cheese. 80 kcal, 0 carbs, 15g protein, 0g fat.

1/2 cup of dry oats, cooked. 150 kcal, 30g carbs, 5g protein, 5g fat

6oz non-fat sugar-free yogurt. 75 kcal, 14g carbs, 5g protein, 0g fat

TOTALS: 305 kcal 44g Carbs 35g Protein 5g Fat

5oz. Chicken Breast, grilled. 152 kcal, 0g carbs, 33g protein, 3g fat

1 cup of cooked brown rice. 200 kcal, 40g carbs, 6g protein, 1g fat

1/4 cup of black beans, 61 kcal, 11g carbs, 3g protein, 0g fat

1/2 cup of shredded broccoli, 15 kcal, 4g carbs, 0g protein, 0g fat

TOTALS: 425 kcal 55g Carbs 42g Protein 4g Fat

5oz. Red Snapper, grilled. 172 kcal, 0g carbs, 38g protein, 2g fat

1 cup if Italian-style vegetables. 72 kcal, 14g carbs, 4g protein, 0g fat

1 Wholemeal dinner roll. 100kcal, 20g carbs, 4g protein, 2g fat

TOTALS: 344 kcal 34g Carbs 46g Protein 4g Fat

5 oz. Minced Turkey. 182 kcal, 0g carbs, 33g protein, 6g fat

2 oz. Wholewheat Pasta. 200 kcal, 44g carbs, 7g protein, 1g fat

1/2 cup of fat free tomato sauce. 45 kcal, 10g carbs, 1g protein

1 cup of green beans, steamed. 40 kcal, 8g carbs, 2g protein

TOTALS: 467 kcal 62g Carbs 43g Protein 10g Fat

3/4 can of water packed tuna. 124 kcal, 0g carbs, 29g protein, 2g fat

2 Slices of whole-grain bread. 146 kcal, 26g carbs, 6g protein, 2g fat

2 tbsp Fat Free Mayo. 24 kcal, 6g carbs, 0g protein, 0g fat

2 tbsp Fat Free Cream Cheese. 30 kcal, 1g carbs, 4g protein

Small green salad. 60 kcal, 12g carbs, 3g protein, 0g fat

TOTALS: 336 kcal 45g Carbs 42g Protein 4g Fat

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