My two days worth of meals

[mlichtfu]

Sample Nutrition Plan Monday

7:30 Protein Egg Whites
Fruit 2 Cups Strawberry
Dairy 1 Oz Low Fat Cheese
Protein 2 slices Turkey bacon

10:00 Veggie Celery



12:00 Protein Ham - 3 oz
Protein Ham - 3 oz
Veggie Tomatoe
Veggie Cucumber
Carb 2 slices whole wheat bread or rye

3:00 Dairy String Cheese
Dairy String Cheese


5:30 Condiment 2 - Fat Free Dressing
Veggie Spinach - 2 cups
Protein Grilled Chicken
Protein Grilled Chicken
Protein Grilled Chicken
Fat


8.30 Recovery Drink GNC Pro Performance Wheyabolic Extreme 60



Tuesday

Protein 4 slices Turkey bacon
Fruit 2 cups Strawberry
Dairy 8oz skim milk


Veggie Carrots



Protein Grilled Chicken
Protein Grilled Chicken
Veggie Cucumber
Veggie Lettuce - 2 Cups
Condiment 2 - Fat Free Dressing

Dairy String Cheese
Dairy String Cheese


Carb Whole Wheat Bun
Veggie Asparagus - 1 Cup
Protein Turkey Meat
Protein Turkey Meat
Protein Turkey Meat
Fat


Recovery Drink GNC Pro Performance Wheyabolic Extreme 60


FYI - I am doing the portion control and level 2 phase 1.

Let me know what you think. I know I am missing both fats for the day, any ideas? Also let me ask everyone this. If I were to add something like pasta sauce I would just look at the nutrition label and add it in to something like Fitday and as long as my ratio's are good I should be ok?

Also I am a little worried about not having enough calories. I know for a fact that the two meals I've chosen aren't even close to the correct amount. Any ideas?

Thanks

Mike

[csnyde01]

Hey! It looks pretty good to me, but I'm not an expert. I've been on the program about 50 days so far and here are some tricks that Dave taught me-
You should definitely use Fitday...it's really done wonders for me in terms of tracking nutrition and calories.

1. Fats-Almonds are awesome for this, and you can also add a couple more servings to get your calories up. Avocados are another easy one to add some calories and good fat. I slap some on a sandwich all the time.
2. Protein Powder-You can also add more of this in your diet after your workout or for your last snack. It looks like you're missing a snack at night, after dinner.

That's my 2 cents and good luck!

[dhoyt86]

Are you taking any supplements? If not, I would add a multivitamin and Omega 3 as soon as possible. According to Dave, and lots of other sources, Fat is absolutely critical. You can get this with whole eggs, red meat, broccoli for omega 3, oils (coconut is great for cooking, as well as MCT Oil, which is what I use) and many other sources. Trader Joe's also has a great raw trail mix that is an excellent source of fat. Based on my experience, the more you leave out fats, the less energy you will have, and it will stall or delay fat loss. If you don't get enough fat in your diet, your body will store it instead of burning it (overly simplified terms).

[scourtney7]

I agree with dhoyt. Healthy fats are critical.

[mlichtfu]

That makes sense. Thanks guys for the information

[JimNAZ]

Ditto with everyone's comments. Tracking your daily nutritional intake is a must! What an eye opener . . .

Just a suggestion on suppliments: Try to get your Omegas through food/oils instead of a pill. It will help you obtain your caloric needs. I use Udo's Oil which gives me a proper 3/6/9 balance for the Omegas and gives me additional "good" calories. Tastes good and great on salads/veggies. Probably costs about the same per serving depending on what type of O suppliment you would buy.

Jim

[Dave]

I need to check out Udo's. Where do you get it Jim? I've been on the Beachbody Omega-3's for a while now and I know what a difference it is making.

[JimNAZ]

I need to check out Udo's. Where do you get it Jim? I've been on the Beachbody Omega-3's for a while now and I know what a difference it is making.

Hey Dave, so far I have found it at Sunflower and Hi-Health. I cannot remember the oz amount but it runs around $27 per bottle. A nutritonalist friend of Robin's recommended it which is why we went that way.

Jim