S: Seasons of Change
FC: Lose Weight Yourself! | By: Jacob Hix, Brittani Wynn, and Francisco Borja.
1: Steve Jay | Age: 17 Gender: Male Weight: 252 lbs. Height: 5"3' | Physical Activity: Less than 15 min. | Caloric intake: 3500-4000 a day | Length of plan: 7 days
2: Needs to do: | -Needs to eat: 2400 calories -Every meal should have grains, vegetables, fruit, animal potion of meat, and some dairy. -Stay away from oils, sugar, and fat carbs. -Work out at least 30 minutes every other day. -Needs fibers and vitamins every day. -Lean meat -Calcium-rich food. | -Calcium-rich food. -Focus on fruits. -Vary your veggies. -Make at least half your grains whole. -Grains: 6ounces -Vegetables: 2.5 cups -Fruits: 2cups -Dairy: 3cups -Protein foods: 5.5 ounces-3 whole grains a day -6 teaspoons of oils.
3: Monday: | Breakfast: Cheerios- 1 cup 1 orange Apple Juice- 6 Fluid Ounces Lunch: Carrots and Broccoli- 1/2 cup Turkey Sandwich- 3 ounces of turkey One slice of wheat bread Dinner: Spaghetti- 1/2 cup cooked Toast- 1 slice Cheese- 1 ounce 64 ounces of water
4: Tuesday: | Breakfast: Eggs- 2 boiled Turkey Bacon- 3 slices Grape Juice- 6 fluid ounces Lunch: Chicken Salad- 3 ounces of chicken. With-Tomatoes, Lettuce, Chicken, Black olives, Croûtons, Tangerines. Dinner: Vegetable pizza- 1/2 cup of veggies. Spinach- 1 cup 64 ounces of water
5: Wednesday: | Breakfast: Mini Wheats (frosted)- 1 cup (8oz.) Apple- 1 Blueberries- 11/2 cup Apple Juice- 6 fluid ounces Lunch: Chicken Sandwich- 3oz. chicken & 1 slice of bread Lettuce and Tomatoes- 1/2 cup Celery- 1/2 cup Dinner: Chicken soup- 2/3 cups Whole wheat crackers- 1 ounce 64 ounces of water
6: Thursday | Breakfast: Whole Wheat Pancakes - 2 Pancakes No Added Sugar Syrup - 1/2 cup Orange Grape Juice - 6 Fluid Ounces Lunch: Bean Burrito: Beans, Cheese, Corn - 1/2 cup Snack: Parfait ((Fruit)): Yogurt, Blueberries, Strawberries, Bananas , Roasted Nuts - 1/2 cup Dinner: Tuna wrap - can of tuna Lettuce, Tomatoes, Peas - 1/2 cup 64 ounces of water
7: Friday | Breakfast: Toast (whole wheat) - 2 Pieces Cheerios - 1 cup (8 ounces) Milk - 6 fluid ounces Apple Lunch: Fish Taco - 2 slices of fish Tomatoes, Avocado salsa - 1/2 cup Green Beans - 1 cup Snack: Apple Slices - 8slices Carmel - 1/2 cup Dinner: Low-fat Fish - 2 slices Chopped Tomatoes - 1/2 cup Broccoli - 1 cup 64 ounces of water
8: Saturday | Breakfast: Berry Smoothie: Berries, Orange Juice - 3 fluid ounces Lunch: Wheat Macaroni & Cheese - 1 cup Wheat Bread - 2 slices Snack: Whole Wheat Goldfish - 1 cup Dinner: Whole Wheat Pasta - 2-3 cups Green Beans - 1 cup 64 ounces of water
9: Sunday | Breakfast: Egg Sandwich - 1 cup of eggs (( wheat bread )) Orange Orange Juice - 6 fluid ounces Lunch: Mushroom Salad: Tomato, Lettuce, Coleyflower, Croûtons, Ranch Dressing - 1/2 cup Snack: Granola Bar Dinner: Cheeseburger on wheat (( one patty )) Corn - 1 cup 64 ounces of water