meal plan

1400 calories per day

consisting of: 3 meals , 2 snacks, 1 late night snack    

700—- wake

830 —-breakfast  200 calories   

1130—-  snack  100 calories

230—-lunch   450 calories

530—-  snack  100 calories

730—dinner   450 calories

900—-snack 100 calories

1100—-bed

 

 

food options:

breakfast –

  • 1 fruit, 1/2 c yogurt, and 1/2 c tvp (recon) or 1/2 cooked bulgur,
  •  or 3 egg white omelette w vegs and 1 toast

snack – 1 c yogurt, or 1 fruit, or 12 almonds, or popcorn bag

lunch/dinner – 4 oz protein, vegs, maybe fat

protein sources:

  • 1 slice of tofu – 150 calories
  • 4 oz fish – 120 calories
  • 1 c tvp (recon)- 100 calories

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