Meal Options: 500 to 600 Calories
Galore Fitness
Breakfast
Waffle Iron
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2 whole wheat waffles
1 tablespoon (16g) peanut butter spread on each waffle (can add cinnamon)
8 ounces (236.6 ml) low-fat milk with ½ scoop whey protein powder
-----------------------------------------------------------------------------------------------------Bacon, Egg, and Cheese Sandwich
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1 whole wheat English muffin
3 ounces (56.7g) lean Canadian bacon
1 slide 2 percent cheese
1 egg
4 ounces (113.4g) low-fat Greek yogurt with ¼ cup (20g) low-fat granola
-----------------------------------------------------------------------------------------------------Smoothie
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1 scoop whey protein
4 ounces (113.4g) low-fat vanilla Greek yogurt
8 ounces (236.6ml) low-fat milk
1 banana
½ cup (75g) berries
1 tablespoon (16g) almond butter
----------------------------------------------------------------------------------------------------Cereal Combo
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2 eggs with veggies
1-1/4 cups (120g) whole grain cereal with low-fat milk
1 banana
8 ounces (236.6 ml) low-fat milk
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy
Meal Options: 500 to 600 Calories
Galore Fitness
Lunch
Flatout
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High-protein wrap, such as Flatout
1/3 cup (40g) grated 2 percent cheese
3 to 4 ounces (85 to 113.4g) lean meat
Veggies
1 tablespoon (15g) strawberries and 8 to 10 grapes
15 whole wheat crackers or pretzels
----------------------------------------------------------------------------------------------------Brown Bag
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Sandwich on whole wheat bread with:
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1 slide 2 percent cheese
4 ounces (113.4g) lean meat
Veggies
2 tablespoon (31g) hummus
10 whole wheat crackers or pretzels
1 cup (150g) chopped fruit or a banana
----------------------------------------------------------------------------------------------------Warm Salmon Salad
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½ bag 90 Second Multi-Grain Rice Pilaf
4 to 5 ounces (113.4 to 141.8g) grilled salmon
2 cups (60g) sautéed spinach (lightly with olive oil)
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy
Meal Options: 500 to 600 Calories
Galore Fitness
Dinner
The Basic
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5 ounces (141.8g) meat - hand-size (chicken, fish, beef, pork, or turkey)
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Side salad with dressing on the side
1 to 2 cups (200 to 400g) vegetables
1-1/4 cups (175g) carbohydrates (pasta, rice, potato, sweet potato, quinoa,
couscous, corn, fruit, or bread)
----------------------------------------------------------------------------------------------------Go Green
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Large salad with mixed greens and veggies
5 ounces (141.8g) grilled chicken breast
3 tablespoons (27g) nuts
½ cup (75g) chopped berries
Dressing on the side
1 large sweet potato baked with skin, drizzle with olive oil
----------------------------------------------------------------------------------------------------Chicken Parmesan
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5 ounces (141.8g) chicken breast breaded with egg white, Italian-seasoned
bread crumbs, and 2 tablespoon (10g) reduced-fat Parmesan cheese
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1-1/4 cup (175g) al dente spinach pasta cooked and topped with ½ cup (123g)
Healthy Choice tomato sauce
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1 cup (30g) fresh spinach mixed in with pasta
2 cups (400g) Italian vegetables (veggies of choice baked in oven with Italian
seasoning)
Swim, Bike, Run-Eat
Tom Holland and Amy Goodson
Courtesy