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Health Project

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Health Project - Page Text Content

FC: Fat Albert's nutrition plan

1: Food Plan

2: Day 1 | Breakfast -2 Scrambled eggs (164 calories) -Bacon, pork, smoked or cured, cooked 3 medium slice (130 Calories) -Milk, reduced fat (2%):1 cup (school carton)(122 Calories) -biscuit, whole wheat-1 biscuit(140 Calories) Total eaten: 556 Calories Lunch -Fruit salad, Puerto Rican style (bananas, papayas, oranges, etc.)-1 cup-(211 Calories) -Soup, leafy greens with meat, Asian style-1 cup-(52 Calories) (next page)

3: -Fruit drink (Lemonade, Limeade, Snapple, Minute Maid Fruit Punch)-1 cup-(114 Calories) Total Eaten: 378 Calories Dinner -Beef, steak, grilled or broiled, lean only eaten-1 medium steak-(285 Calories) -Water, bottled, unsweetened-1 bottle (16.9- fl oz or 500 ml) (0 Calories) -Broccoli, fresh, cooked (no salt or fat added)-2 cup, cut stalks-(109 Calories) -Bread, Italian-1 small slice-(27 Calories) Total Eaten: 422 Calories Snacks -Yogurt, fruit, fat free1 container (6 oz) (162 Calories) Trail mix, nut mix with seeds1 cup(728 Calories) overall total eaten today:2350 calories

4: Day 2 | Breakfast -granola bar, oats, fruit and nuts, lowfat(1bar) (95calories) -Fruit smoothie(1cup) (130calories) -oatmeal(1packet) (101calories) total calories:326 Lunch -chili beef soup(1can) (426calories) -chicken sandwich(1sandwich) (434calories) -fruit drink(1cup) (128calories) -lowfat yogurt(1container) (143calories) total calories:1130

5: Dinner -beef and broccoli stir fry(1cup) (206calories) -unsweetened brewed tea(1teacup) (2calories) -raw apples(1medium) (72calories) -oatmeal raisin cookies(1mediumcookie) (31calories) total calories:311 Snacks -pretzels unsalted(1singleserving) (107calories) -raw grapes(1cup) (104calories) -granola bar(1bar) (95calories) total calories:306 overall total eaten today:2074 calories

6: Day 3 | breakfast: Eggs, deviled 1 portion (1/2 jumbo egg) 77 Calories Muffin, blueberry 1 small 259 Calories Latte (espresso coffee), with 1% milk 1 medium (16 fl oz) 113 Calories lunch; Grilled cheese sandwich 1 sandwich 291 Calories Beef noodle soup 1 cup 83 Calories Fruit cocktail or mix, frozen 1 cup 105 Calories

7: dinner: Clam chowder, Manhattan 1 cup 103 Calories Chicken, breast, boneless, skinless, roasted, grilled, or baked 1 medium breast 141 Calories Potatoes, scalloped, no fat added 1 cup 182 Calories Corn, white, fresh, cooked (no salt or fat added) 1 medium ear (6-3/4" to 7-1/2" long) 96 Calories Water, bottled, unsweetened 1 bottle (16.9 fl oz or 500 ml) 0 Calories Pie, strawberry, one crust 1 piece (1/8 of 9" pie) 386 Calories snack: Fruit smoothie, made with fat free (skim) milk 1 cup 127 Calories Trail mix, nut mix with seeds 1 tablespoon 46 Calories overall total eaten today:2010calories

8: Day 4 | Breakfast: -Bagel, 100% whole wheat, with raisins-1 regular- (4 oz)-(257 Calories) -Eggs, baked, no fat added-3 large egg(s)-213 Calories -Milk, low fat (1%)-1 cup-(102 Calories) -Blueberries, raw-1 cup-(127 Calories) Total Eaten: 700 calories Lunch: -Cheese sandwich, American cheese-1 sandwich-(262 Calories) -Soft drink, cola, decaffeinated, diet (Caffeine Free Diet Pepsi, Caffeine Free Diet Coke)-1 can (12 fl oz)-(4 Calories) -Pickles, dill-4 spear-(17 Calories) -Celery, cooked (no salt or fat added)-1 cup, diced- (41 Calories) Total Eaten: 323 calories Dinner: -Meatballs, beef, with tomato-based sauce-2 medium slice-(455 Calories)

9: (continued dinner) -Carrots, fresh, cooked (no salt or fat added)-1 cup, sliced- (55 Calories) -Tea, brewed, unsweetened-1 mug (8 fl oz)-(2 Calories) Total Eaten- 512 Calories Snacks: -Grapes, raw-1 cup, seedless-(104 Calories) -Yogurt, plain, low fat-1 container (8 oz)-(143 Calories) Overall total eaten today:1782calories

10: Day 5 | Breakfast: -turkey bacon(2 1/2slices)(105calories) -lowfat milk 1%(1cup)(102calories) -poached eggs(2large)(142calories) Lunch: -100% whole wheat bread(1regularslice)(69calories) -fresh cooked carrots(nosalt/fat)(55calories) -Pizza, with meat and vegetables, regular crust (1 slice)(272 Calories) Dinner: -Bean and ham soup, canned, reduced sodium(1 cup)(184 Calories) -Soft drink,decaffeinated, diet coke(1 can)(4calories)

11: Snacks: Grapes, raw, seedless(1cup)(104calories) overall total eaten today: 1038calories

12: Day 6 Breakfast Yogurt, fruit and nuts, low fat 1 container (8 oz) 266 Calories Water, tap 1 cup (8 fl oz) 0 Calories lunch Salad, garden, lettuce, tomato, carrots, no dressing 1 side salad 22 Calories Bacon, lettuce, and tomato sandwich, with mayonnaise (BLT) 1 sandwich 344 Calories

13: Milk, whole 1 cup (school carton) 149 Calories dinner Beef, steak, battered, fried, lean only eaten (country fried, chicken fried) 2 medium steak 900 Calories Apple and fruit salad with cream dressing 1 cup 109 Calories Water, bottled, sweetened, with low or no calorie sweetener 1 bottle (16.9 fl oz or 500 ml) 5 Calories snack Green beans, fresh, cooked (no salt or fat added) 1 portion (10 beans) 22 Calories

14: Day 7 Breakfast: -100 % Natural Wholegrain Cereal with raisins, lowfat-1 cup-(390 Calories) -Apple juice-1 cup-(114 Calories) Calories Eaten-504 Lunch: -Macaroni salad (pasta salad), with chicken-1 cup-(391 Calories) -Water, tap-1 cup (8 fl oz)-(0 Calories) -Green beans, fresh, cooked (no salt or fat added)-1 cup-(44 Calories) Calories Eaten-435 Dinner: -Lobster, baked, broiled, or grilled without fat- lobster tail-(22 Calories)

15: (continued dinner) -Milk, low fat (1%)- cup-(102 Calories) Calories Eaten-224 Snacks: -Pretzel, hard, unsalted-single serving bag (1 oz)-(107 Calories) -Snow peas (sugar snap peas), fresh, cooked (no salt or fat added)-1cup-(67 Calories) Calories Eaten-174

16: Exercise

17: Plan

18: Day 1 Sunday 3/17/13 -jogging(general) vigorous Calories Burned:545 time:30 minutes -jump rope(general) vigorous calories burned:479 time:15 minutes Day 2 Monday 3/18/13 -weight lifting/squats moderate calories burned:130 time:10 minutes Day 3 Tuesday 3/19/13 -stair treadmill vigorous calories burned:467 time:20 minutes -weightlifting/squats moderate Calories burned:130 time:10 minutes

19: Day 4 Wednesday 3/20/13 -weight/power lifting vigorous calories burned:545 time:35 minutes -jogging(general) vigorous Calories burned:545 time:30 minutes Day 5 Thursday 3/21/13 -stair treadmill vigorous calories burned:584 time:25 minutes -swimming vigorous calories burned:739 time:30 minutes Day 6 Friday 3/22/13 -running track vigorous calories burned:1038 time:40 minutes (next page)

20: -bicycling(general) vigorous Calories burned:331 time:15 minutes Day 7 3/23/13 -jump rope(general) vigorous calories burned:319 time:10 minutes

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  • By: Natalie R.
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  • Title: Health Project
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  • Started: over 3 years ago
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