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Manny's Nutrition Plan

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S: HOW TO GET FIT IN 7 DAYS

FC: Manny | Manny's Nutrition Plan

1: Day 1 | Breakfast ---2 Boiled Eggs ....156 ---Granola Bar.......180 ---Fruit Smoothie (Strawberries & Bananas)............120 ---1 Cup 2% Milk.............122 TOTAL: 578 | Lunch ---Turkey Sandwich(2 slices Turkey & 2 slices Whole Wheat Bread).......................183 ---Baby Carrots(10)..60 ---Apple....................74 ---Organic(Part Skim) Mozzarella Cheese Stick..60 TOTAL: 377 | Dinner ---4 Chicken Tender........147 ---Broccoli(88g)...............30 ---Lite Ranch....................80 ---1/2 Cup Mashed Potatoes..119 TOTAL: 376 | Snack ---Whole Grain Crackers(10)........................87.5 ---Hummus(2 tablespoons)..50 TOTAL: 137.5 | Desert ---1 Oatmeal Raisin Cookie( Dark Chocolate)..130 ---Strawberry Parfait..120 TOTAL: 250 | DAY 1 CALORIC INTAKE: 1,718.5

2: Day 2 | Dinner ---Spaghetti With Meatballs...680 TOTAL: 680 | Snack ---15 Cheez-it Crackers....89.3 TOTAL: 89.3 TOTAL: 118 | Lunch ---1 Cup Fat-Free Chicken Noodle Soup.....130 ---Garden Salad....30 Lite Ranch...(2tbls)...80 TOTAL: 240 | Breakfast ---Maple Brown Sugar Oatmeal(155g)..........157 ---Blueberries(125g).65 ---1 Cup 100% Orange Juice.........................110 TOTAL: 362 | TOTAL CALORIC INTAKE: 1400

3: Dinner ---Grapefruit Chicken Satay Salad...........310 ---Garlic and Herb Pita Chips...........55 ---Quinoa with fresh mint and 1 tsp olive oil...135 TOTAL: 500 | Snack ---1 Cup lowfat frozen yogurt topped with 1Tbsp chocolate syrup.............120 --- Crudites with Blue Cheese Dressing........80 TOTAL: 200 | Lunch ---Ham and Turkey Sandwich with Mayo......250 ---1 sliced apple with peanut butter.............80 --- 1 cup Chicken noodle...90 --- 1 cup Carrot Juice...........80 TOTAL: 500 | Breakfast ---2 cups watermelon....72 ---2 Boiled eggs...150 --- 1% Milk with (Strawberries and Banana)......143 ---1 Slice Wheat Bread....75 ---1 Tablespoon Butter...90 TOTAL: 600 | TOTAL CALORIC INTAKE: 1800 | DAY 3

4: Breakfast ---Blueberry and Strawberry Smoothie with 1% milk...250 ---2 Boiled Eggs...150 ---Toasted Cheese Sandwich with Swiss Cheese......200 ---Orange..........50 TOTAL:600 | Lunch ---Broiled Salmon with Asparagus.......350 ---Trail Mix Bar..150 TOTAL: 500 | Snack ---2 cups sliced bell pepper with lite ranch.....100 --- 1 cup Peanut Butter....100 TOTAL: 200 | Dinner ---Moroccan Vegetable Soup...250 ---1/2 Cucumber sliced...50 ---Creamy Chopped Cauliflower Salad....200 TOTAL: 500 | TOTAL CALORIC INTAKE 1800 | DAY4

5: Snack ---Cheez-its -160 ---Skim milk cheese stick -112 Snack total: 272 | Breakfast ---1 cup Honey Nut Cheerios -110 ---1 cup 2% milk -1121 apple -63 Breakfast total: 285 | Lunch ---2tlbs of peanut butter -188 ---2 slices of whole grain bread -180 ---1 cup Celery -192tlbs Ranch -77 ---15 blueberries -12 Lunch total: 476 | Snack 2 ---15 carrots -25 ---3tbls Humus -75 Snack 2 Total: 100 | Dinner ---6"Turkey Breast Subway Sandwich-280 ---2tbls Ranch -77 Dinner total: 417 | Dessert ---6oz Low fat yogurt -120 ---1cup strawberries-29 Dessert total: 169 | Day total: 1,719 | DAY 5

6: Snack ---16 wheat thins -130 | Breakfast ---2 boiled eggs -156 ---1 whole grain bread -69 ---1 Orange -62 ---1 cup strawberries -49 ---1 cup 2% milk -129 Breakfast total: 465 | Lunch ---Salad -45 ---2 tbls Ranch -77 ---10 Ritz crackers -160 ---2tbls hummus -50 ---1 cup of 100% grape juice -100 Lunch total: 432 | Snack 2 ---1 cup Apple Sauce -120 Snack total:120 | Dinner ---Chicken noodle soup -76 ---2 slices of toasted whole wheat bread -154 ---1 cup of broccoli -54 ---2tbls light ranch -70 Dinner total: 354 | Dessert ---1/2 cup Low fat ice cream -129 ---1 mango -130 Dessert total: 259 | Total Caloric Intake 1760 | DAY 6

7: SNACK ---chicken tortilla soup(212.5g)-140 cal ---7 saltine crackers(16.2g)-98 cal total: 238 | Breakfast ---2 English muffins(56.7g)-240 cal. ---2tbsp. light strawberry cream cheese(32.3g)-170 cal ---6oz. strawberry granola yogurt-190cal ---1 cup 2% milk(244g)-122 cal. total:622 | LUNCH ---1 fat free heart healthy 10" burrito(67g)-180cal ---1/2 cup black beans(125.2g)-105 cal ---8 fl. oz apple juice-120 cal total:405 | DINNER --- 2 chicken tamales(112g)-520 cal ---1 cup(24g) light grape juice-70 cal total:590 | SNACK 2 ---55 cal- 1 Clementine orange(168g) | Total Caloric Intake 1800 | DAY 7

8: Manny's Exercise Plan

9: Day 1 | ---Stretch for 5 min ---1/2 Mile-- Attempt for under 6 min. ---10 Burpees ---10 Push-ups ---10 Sit-ups

10: Day 2 | -Play 4 holes of Golf and walk between the holes -15 burpees -15 push ups -15 sit ups -15 jumping jacks

11: MORNING ---1 lap of jogging around the track ---stretching arm muscles ---8 pushups AFTERNOON ---pilates ---cycling around the track ---8 wall squats ---stretching leg muscles | Day 3

12: ---20 Burpees ---20 min. walk ---90 sec. Wall Squats ---10 Pushups ---10 min. Jog | Day 4

13: ---20 min. jog ---20 pushups ---Favorite active activity for 30 min. | Day 5

14: Day 6 | ---30 min. Jog ---30 min. Rigourous Dance

15: Day 7 | ---30 min. Jog ---Wall Squats-90 sec. ---20 Sit-ups ---30 min. of favorite active activity

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  • By: Priya K.
  • Joined: almost 5 years ago
  • Published Mixbooks: 0
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About This Mixbook

  • Title: Manny's Nutrition Plan
  • By: Priya Kandru, Umema Unar, Nisha Ganeshan
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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