BC: This Nutrition Plan will help you stay in shape and get your life on a roll.
FC: The Nutrition Plan that is right for you By: The Man with the Plan Danny Kunz Jongsu Kim Brandon Lowery
1: To start your Nutritional Plan, you will need to know more about the Nutritional Facts Table To the right is an example. You will find a table like this on almost every food product you purchase. It shows the amount of calories, fats, etc. in a food product and the percentage your body needs based on a 2000 calorie diet.
2: If you want to start your plan right, you will have to eat smartly, so try to factor in every nutrition fact that you want to control, like calories and fat. On the next few pages, you will find a guide for eating the right foods for 3 days if you want to lose weight. The Calories needed to lose weight just enough for your body to be fine is about 1500 Calories per day. If you would like to have a more detailed guide on the nutritional facts, you can ask your doctor, look the information up on the Internet, or look at the table on the box of the food you purchase.
3: Day 1 | Total: 1776 Calories 140g Sugar 68.3g Total Fat 18g Fiber 432 calories are from fat 43.2g Protein Good Vitamin A and C Breakfast: Quaker Oatmeal (2 Cups) 130 calories, 170 with milk 15 calories are from fat 1.5g total fat 12g sugar Orange Juice (8 fluid ounces) 112 calories 1 calorie of fat 21g sugar Great Vitamin C Lunch: Taco Salad (2 cups) 279 calories 14.8g Total fat 6.8g Saturated 8g Unsaturated 13.2g Protein No Sugar Water
4: Day 1 Continued | Dinner: Spinach (1 cup) 7 calories Good Vitamin A 1 calorie of fat 1g Protein No Sugar Whole Wheat Roll (Hamburger) (1 roll) 114 calories 16 calories of fat 4g Sugar 2g Total Fat 4g Protein Noodles (1 cup) 146 Calories 2g Total Fat 1g Sugars 5g Protein Snack: Raisins (1 Cup) 493 calories 1g Total Fat 98g Sugar 6g Fiber 6 calories of fat Almonds (1 cup 546 Calories 47g Total Fat 393 Calories of fat 12g Fiber 20g Protein 4g Sugar
5: Day 2 | Breakfast: Breakfast Burrito (Bacon, Egg, Cheese) (1 burrito) 430 calories 36g Protein 220 calories of fat Grapefruit 41 calories Cup of Applejuice 114 calories 24g Sugar Lunch: Roast Beef (1 cup) 114 calories 7g Total Fat 11g Protein Baked Potato Wedges (2 cups) 46 calories 1.1g Total Fat | Total: 1114 Calories 89g Protein 50g Sugar 13g Total Fat
6: Day 2 Continued | Dinner: 1/2 Fillet 185 calories 5g Total Fat 32g Protein Beet Greens (1 Cups) 39 calories Skim Milk (1 Cuo) 86 calories 12g Sugar 8g Protein Snack: Cantaloope (1 cup) 59 calories 14g Sugar 2g Protein
7: Day 3 | Breakfast: Cereal (2 cups) 81 calories 1.5g Total Fat 4g Protein Toast (1 slice) 114 calories 2.4g Total Fat 4g Protein Prune Juice (8 fluid ounces) 182 calories 1.6g Protein Lunch: Tuna Salad Sandwich (1 sandwich) 584 calories 25g Total Fat 30g Protein Peach (1 peach) 60 calories .4g Total Fat 1.4g Protein | Totals: 1694 calories 45.9g Total Fat 68.5g Protein
8: Day 3 Continued | Fat Free Milk (8 fluid ounces) 86 calories .4g Total Fat 8.4g Protein Dinner: Roasted Chicken (1 leg) 96 calories 6.4g Total Fat 8.3g Protein Whole Wheat Roll (1 roll) 114 calories 2g Total Fat 3.4g Protein Water Snack: Dried Apricots (1 cup) 156 calories .3g Total Fat 2.2g Protein Flavored Yogurt (2 cups) 221 calories 6.3g Total Fat 5.2g Protein
9: On Day 4, you are allowed to eat what you want to keep you from going insane from need of a pizza or burger. Don't binge eat, but you can go out to eat this day if you want. Try to keep the calories at a reasonable level, though, as to not waste all the effort you have done so far
10: Day 5 | Breakfast: Oatmeal (1 cup) 300 Calories 6g Total Fat 5g Protein Apple (1 Apple) 65 Calories Orange Juice (8 fluid ounces) 112 Calories 21g Sugar 2g Protein Lunch: Lettuce Salad (2 cups) 15 Calories 1g Protein Chicken Breast (2 cups) 527 Calories 21g Total Fat 79g Protein 1/2 Grapefruit 52 Calories Water | Totals: 1899 Calories 45g Total Fat 150g Protein 21g Sugar
11: Day 5 continued | Dinner: Top Round Steak (8 ounces) 380 Calories 18g Total Fat 52g Protein Broccoli (3 cups) 93 calories 3g Protein White Potatoes (1 cup) 105 Calories 3g Protein Water Snack: Oranges (2 cups) 170 Calories 4g Protein Pineapple (1 cup) 80 Calories 1g Protein
12: Day 6 | Breakfast: Multi Grain Cereal like Cheerios (2 cups) 100 calories 2g Total Fat 3g Protein Whole Milk (8 fluid ounces) 146 Calories 8g Total Fat 8g Protein Lunch: Trout (6 ounces) 117 Calories 5g Total Fat 16g Protein Blueberries (1 cup) 84 Calories 1g Protein 15g Sugar Water | Totals: 1062 Calories 34g Total Fat 79g Protein 54g Sugar
13: Day 6 continued | Dinner: Salmon (6 ounces) 241 Calories 11g Total Fat 34g Protein Peaches (2 cups) 120 Calories 26g Sugar 2g Protein Asparagus (2 pieces) 54 Calories 6g Protein Whole Milk (8 fluid ounces) 146 Calories 8g Total Fat 8g Protein Snack: Cantaloupe (1 cup) 54 Calories 13g Sugar 1g Protein
14: Day 7 | Breakfast: Orange Juice (8 fluid ounces) 120 Calories 1g Total Fat 1g Protein Oatmeal (1 cup) 132 Calories 2g Total Fat 6g Protein Banana (1 Banana) 101 Calories 1g Protein Lunch: Slice Ham (2 ounces) 104 Calories 5g Total Fat 9g Protein Swiss Cheese (1 ounce) 105 Calories 4g Total Fat 10g Protein Whole Wheat Bread (2 slices) 120 Calories 2g Total Fat 5g Protein Apple Juice (8 fluid ounces) 116 Calories 24g Sugar Skim Milk (8 fluid ounces) 85 Calories 12g Sugar 8g Protein | Totals: 1838 Calories 16g Total Fat 55g Protein 139g Sugar
15: Day 7 Continued | Dinner: Spaghetti (3 cups) 466 Calories 1g Total Fat 8g Protein French Bread (2 slices) 203 Calories 1g Total Fat 1g Sugar 4g Protein Strawberries (1/4 cup) 13 Calories 7g Sugar 1g Protein Snack: Grape Juice (8 fluid ounces) 165 Calories 36g Sugar 1g Protein Oatmeal Cookies (2 cookies) 128 Calories 59g Sugar 1g Protein
16: Repeat these days for as long as you want, to get the weight you desire. We recommend you do this if you are serious about losing your weight. Consult your doctor for any further weight loss tips and tactics, and remember to say on the healthy side when you are done with losing weight, you don't want to gain it all back and realize you wasted all the time you spent losing it.