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Jan
04-02-2005, 05:39 PM
MONDAY

Breakfast
1. 1/2 cup oatmeal with cinnamon , 1 banana or apple

morning snack
2. protein shake

Lunch
3. grilled salmon, 1 cup carrot sticks

mid snack
4. 1 cup cottage cheese (1%)

Dinner
5. grilled chicken, 1 cup broccoli, 1/2 cup brown rice

late snack
6. 1 can tuna, 1/2 cup cottage cheese (1%)

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TUESDAY

Breakfast
1. veggie omelet (3 eggs), 1 orange or banana

morning snack
2. protein shake

Lunch
3. grilled salmon, mixed vegtables with balsamic vinaigrette

mid snack
4. 1 cup nonfat yogurt with black or red grapes,

Dinner
5. grilled chicken, mixed vegtables with balsamic vinaigrette

late snack
6. 1 cup cottage cheese (1%)

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WEDNESDAY

Breakfast
1. scrambled eggs (4 egg whites, 2 eggs), 1/2 cup cottage cheese

morning snack
2. protein shake

Lunch
3. grilled chicken wrap, 1 banana or apple

mid snack
4. 1 can tuna, 1 small baked sweet patatoe

Dinner
5. sirloin hamburger, 1 cup steamed green beans, 1 corn on the cob

late snack
6. 1 can of tuna

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THURSDAY

Breakfast
1. 1/2 cup oatmeal with cinnamon, 1 medium grapefruit

morning snack
2. protein shake with skim milk

Lunch
3. grilled salmon, mixed vegtables with balsamic vinaigrette

mid snack
4. 1 can tuna

Dinner
5. grilled chicken, 4 red potatoes

late snack
6. 1 protein shake with blueberries

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FRIDAY

Breakfast
1. 2 eggs (poached or hard), 2 slices canadian bacon

morning snack
2. protein shake, 1 can tuna

Lunch
3. grilled salmon, 1/2 cup brown rice, 1 apple

mid snack
4. 1 cup cottage cheese (1%)

Dinner
5. grilled chicken, mixed vegtables with balsamic vinaigrette

late snack
6. 1 can tuna

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SATURDAY

Breakfast
1. 1 cup oatmeal with 1/2 cup blueberries

morning snack
2. protein shake, 1 can tunna

Lunch
3. grilled salmon, 1 sweet patatoe, 1 cup skim milk

mid snack
4. protein shake

Dinner
5. grilled chicken, 3 red potatoes

late snack
6. 1 cup cottage cheese (1%)

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SUNDAY

Breakfast
1. omelet (4 egg whites, 2 eggs), 2 slices cheese

morning snack
2. protein shake

Lunch
3. 1 can tuna, salad with vinaigrette dressing

mid snack
4. 2 slices whole wheat, 2 tbsp natural peanut butter, 1 cup skim milk

Dinner
5. turkey burger, 1/2 cup brown rice

late snack
6. 1 cup cottage cheese (1%)

Sidior
04-02-2005, 06:40 PM
how much do you weight? are you trying to cut or bulk?

Collegekid
04-02-2005, 06:42 PM
Umm...how much do you weigh, are you male or female, are you trying to gain weight or lose weight?

Also, why do u have your diet split up for different days?

AdmiralDan
04-02-2005, 07:45 PM
we need more info. pending your info, your calories are probably too low, and you need some good fats in there

Jan
04-02-2005, 08:24 PM
ack..i weigh about 160 lbs.. and Im trying to cut.. I need to lose some weight I gained over winter time.

Collegekid
04-02-2005, 09:09 PM
You have way too few calories

fixationdarknes
04-02-2005, 09:12 PM
you need some good fats in there

I second that. Eat some PB!!!

Jabberwocky
04-02-2005, 09:42 PM
Indeed add two servings of natty pb, and you should be fine as far as your macros go I think.