Meal Options: 400 to 500 Calories
Galore Fitness
Breakfast
The Bowl
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½ cup (40g) oats (measured dry)
Mix 1-1/2 tablespoons (24g) peanut butter or 2 tablespoon (18g) chopped nuts
6 ounces (170g) low fat-fat Greek yogurt
1 fruit or ¼ cup (35g) dried fruit in oatmeal
-----------------------------------------------------------------------------------------------------The Breakfast Sandwich
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1 whole wheat English muffin or 2 slices double-fiber bread
2 slices double-fiber bread
2 to 3 ounces (65.7 to 85g) lean Canadian bacon/ham/turkey sausage
1 slide 2 percent cheese
1 egg
1 fruit
----------------------------------------------------------------------------------------------------The Basic Breakfast
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1 egg and 2 egg whites
2 slices turkey bacon
2 slices whole wheat toast with thin spread butter and cinnamon
6 ounces (170g) low-fat Greek yogurt
----------------------------------------------------------------------------------------------------On The Go Breakfast
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200-calorie energy bar
1 string cheese
1 banana
10 to 15 almonds
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy
Meal Options: 400 to 500 Calories
Galore Fitness
Lunch
Mix-n-Match
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15 whole wheat crackers
2 ounces (56.7g) lean deli meat
One 2 percent string cheese
6 ounces (170g) low-fat Greek yogurt with ½ cup (72.5g) berries and ½ a banana
----------------------------------------------------------------------------------------------------Pack the Pita
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1 whole wheat pita with 2 to 3 ounces (56.7 to 85g) chicken breast, ¼ cup (30g)
2 percent grated cheese, veggies, 1/3 of an avocado
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Side salad wit dressing on the side
1 fruit
----------------------------------------------------------------------------------------------------Old School
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Peanut butter and jelly sandwich on whole wheat bread (2 tablespoons [32g]
peanut butter and tablespoon [20g] jelly)
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1 Fruit
----------------------------------------------------------------------------------------------------Go Fish
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3 ounces (85g) albacore tuna in water with 1 tablespoon [14g] light mayo and
some mustard, veggies of choice, and 1 tablespoon [7g] chopped pecans
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2 slices whole wheat bread or 15 whole wheat crackers
1 small fruit or ½ cup [75g] chopped fruit
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy
Meal Options: 400 to 500 Calories
Galore Fitness
Dinner
The Basic
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4 ounces [113.4g] meat -palm size (chicken, fish, beef, pork, or turkey)
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Slide salad with dressing on the side
1 to 2 cups (200 to 400g) vegetables
1 cup (140g) carbohydrate (pasta, rice, potato, sweet potato, quinoa, couscous,
corn, fruit, or bread)
---------------------------------------------------------------------------------------------------Taco Salad
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3 to 5 cups (165 to 275g) lettuce and veggies
¼ cup (30g) 2 percent grated cheese
1 cup (225g) ground turkey meat browned on stove with taco seasoning
¼ cup (41g) yellow corn or (43g) black beans
½ cup (112.5g) guacamole
8 light tortilla chips, crumbled
Salsa to taste
---------------------------------------------------------------------------------------------------Burger Bash
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100 percent whole grain hamburger bun
4 ounces (113.4g) lean ground meat patty
Veggies
1 to 2 tablespoons (9 to 18g) smashed avocado
Big salad with lots of veggies, 2 tablespoons (18g) nuts, and dressing on the side
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy