Nutrition Plan
Your Daily Intake Goals:
| Calorie Goal | 1500 |
| Daily Protein Intake | 40% – 150 grams |
| Daily Carbohydrate Intake | 35% – 132 grams |
| Daily Fat Intake | 42 grams |
Breakfast: Veggie scramble with almond butter toast
| Protein | 1/2 cup egg whites or 4 large |
| Veggies | 1 cup chopped bell peppers with 1 large handful of spinach |
| Complex Carbs | 1 slice whole grain/sprouted grain bread |
| Healthy Fat | 1 even tbsp. almond butter |
Lunch: Grilled chicken salad
| Protein | 3 oz. cooked chicken breast (skinless, boneless) |
| Veggies | 2 cups salad greens (such as spinach) with 1 cup chopped veggies like cucumber or tomato |
| Complex Carbs | 1/4 cup cooked quinoa |
| Healthy Fat | 1 tbsp. extra virgin olive oil for dressing *optional: mix with 1 tbsp. balsamic vinegar to make a dressing |
Dinner: Fish with brown rice and asparagus
| Protein | 4 oz. cooked whitefish such as halibut or cod |
| Veggies | 8 asparagus spears or 1-2 cups similar green veggie |
| Complex Carbs | 1/2 cup cooked brown rice |
Snack: Protein yogurt with almonds (can be moved to mid-morning or evening depending on your schedule)
| Protein | 1 cup plain Greek yogurt |
| Healthy Fat | 15 unsalted almonds or nuts |
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Weekly Plan
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