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Nutrition and Exercise

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S: Nutrition and Exercise

FC: Nutrition | AND Exercise | For young women trying to maintain their weight! Around 112 pounds and 5'5"

1: DAY 1: Breakfast: Milk, nonfat, 1 cup- 86 calories Apples,fresh, 1 small-63 calories Bread, whole wheat, 1 slice, thin-92 calories Peanut butter, smooth- 47 calories

2: Lunch: Cheddar or Colby Cheese Low fat 2 oz 98 Calories Shrimp cooked 5 oz 140 Calories Strawberries fresh 12 large 35 Calories Dinner Rolls rye 1 medium 103 Calories Croûtons seasoned .5 cup 93 Calories Tea brewed 6 fl oz 2 Calories Russian Salad Dressing, low calorie 4 tbsp 92 Calories Spinach fresh 2 cup 14 Calories Snack: Peanut Butter smooth 1.5 tbsp 142 Calories Celery raw 2 stalk large 20 Calories

3: Exercise: | Running/ Jogging 5 mph (12 miles per mile) 5 minutes (Burn 38 Calories) Make sure you stretch first!!!!

4: . | Dinner: milk, non fat, 1 cup-86 calories chicken breast, no skin, .5 breast, bone, and skin removed-130 calories Almonds, .25 cup, sliced- 137 calories pineapple, fresh, 1.5 sliced-62 calories broccoli, fresh, 2 spear-17 calories onions, raw 4 slices medium-21 calories brown rice,, long grain, 0.5 cup-108 calories sesame oil, 4 tsp- 80 calories Mrs. Dash, original blend, 0.25 tsp-0 calories

5: Day 2: Breakfast: Milk nonfat 1 cup 86 Calories Banana fresh .5 large 63 Calories Tea Brewed 6 fl oz 2 Caloreis Caron Chex Cereal .75 cup 90 Calories Flaz Seed .66 Tbsp 39 Caloreis

6: Lunch: cottage cheese, nonfat 0.75 cup-120 calories Asian chicken salad recipe-127 calories fruit cocktail 0.5 cup-69 calories red ripe tomatoes, 4 slice medium-17 calories whole wheat crackers, 0.150 oz-188 calories mayonnaise, regular, 0.10 tbsp- 90 calories

7: Exercise Swimming, 15 minutes, burning 85 calories "be sure to eat only a little so you don't puke in the pool!"

8: Dinner: Cheddar or Colby Cheese low fat 2 oz 98 Calories Tuna Canned in water 1.25 cans 288 Calories Grapes 18 grape seedless 35 Calories Mixed vegetables Frozen .2 Package 20 oz 36 Calories Baked Potato with skin .5 medium 80 Calories Butter unsalted 1 pat 36 Calories Sour cream reduced fat 2 tbsp 41 Calories

9: Snack | Romaine Lettuce 2 cups shredded 16 Calories Turkey breast meat 4 oz 118 Calories Lemon Juice 1 fl oz 8 Calories

10: Day 3 Breakfast: milk,nonfat, 1 cup-86 calories apples, fresh 1 small-63 calories granola bars, peanut butter, 1 bar-114 calories peanut butter,smooth style,0.5 tbsp-47 calories

11: Lunch: Cheddar or Colby Cheese Low fat 2 oz 98 Calories Apples fresh 1 small 63 Calories Cauliflower raw .5 cup 13 Calories Potato Chips reduced fat .75 oz 100 Calories Decaffeinated Coffee 1 cup 0 Calories French's Sweet & Tangy Honey Mustard 4 tsp 40 Calories Kraft Light Done Right Ranch Salad Dressing 1 tbsp 38 Calories Morning Star Veggie Burger 1 serving 130 Calories Natures Own White wheat Hamburger Bun 1 serving 100 Calories

12: Exercise yoga (general stretching) 30 minutes burning 76 calories "just relax and have fun!"

13: Dinner: mozzarella cheese, part skim milk, 1 oz-72 calories beans, navy, 0.10 up-254 calories sweet peppers(bell) 0.5 large-22 calories onions, raw, 4 slice, medium- 21 calories wild rice, 0.6 cups-99 calories Canola oil, 22 tbsp-80 calories applesauce, unsweetened,0.75 cup-79 calories

14: SNACK: Peanut Butter smooth style 3 tbsp 284 Calories Celery Raw 2 stalk large 20 Calories Herbal Tea 1 cup 2 Calories

15: Day 4: Breakfast: Cream Cheese 2 tbsp 101 Calories Raisins .5 small box 1.5 oz 65 Calories Bread pita whole wheat .5 pita large 85 Calories Tea brewed 6 fl oz 2 Calories

16: Lunch: cottage cheese,1% milk fat 0.5 cup-82 calories tilapia,6 oz-171 calories pineapple, fresh1.5 slice-62 calories garlic spiced broccoli and mushrooms with rosemary recipe, 0.5 serving-28 calories couscous, 2 oz, dry yields- 192 calories olive oil, 2 tbsp-80 calories lemon juice, 1 fl oz-8 calories

17: Exercise: running or jogging; 10 mph(6 m/mile) burns 157 calories "be sure to take plenty of water!"

18: Dinner: Milk nonfat 1 cup 86 Calories Almonds .5 cup sliced 274 Calories Broccoli fresh 2 spear long 17 Calories Cauliflower raw .5 cup 13 Calories Brown rice long grain .5 cup 108 Calories Butter Unsalted 2 pat 72 Calories Applesauce unsweetened .75 cup 79 Calories

19: Snack: Ham extra lean 5% fat 4 slices 149 Calories Green beans 12 beans 20 Calories Herbal Tea 1 cup 2 Calories

20: Day 5: Breakfast: Yogurt plain low fat .5 cup 77 Calories Strawberries fresh 12 large 65 Calories Pancakes 1 Pancake 74 Calories I can''t believe its not butter Original butter spray 5 sprays 1 serving 0 Calories

21: Lunch: American Cheese 1 slice 1 oz 106 Calories Tuna Caned in water .75 can 144 Calories Grapes 18 grape seedless 35 Calories Celery raw 2 stalk large 35 Calories Bread wholewheat 2 slice thing 184 Calories Mayonnaise regular 1 tbsp 90 Calories

22: Exercise: video: 20 minute blaster from violet zaki's "weight loss cardio sculpt" DVD for 5 minutes, burning 26 calories "do your best and motivate yourself!"

23: I need drama in my life to keep making music. | Dinner: milk, non fat, 1 cup- 86 calories ham, extra lean 10%fat 8 slice-298 calories Romaine lettuce(salad) 2 cup, shredded-16 calories red ripe tomatoes,4 slice, medium-17 calories mashed potatoes, 0.6 cup-97 calories olive oil, 1 tsp-40 calories butter, unsalted, 1 pat-36 calories balsamic vinegar, 1tbsp-8 calories applesauce, unsweetened, 0.75 cup-79 calories

24: Snack: Hummus .3 cup 125 Calories Cucumber with peel 1 cup slices 14 Calories Herbal Tea 1 cup 2 Calories

25: Day 6: Breakfast: Milk nonfat 1 cup 86 Calories Blueberries fresh .75 cup 61 Calories Shredded Wheat spoon size Cereal .6 cup 100 Calories Regular Coffee 1 cup 2 Calories

26: Lunch: Cream Cheese 2 tbsp 101 Calories Walnuts .75 oz 139 Calories Raisins .5 small box 1.5 oz 65 Calories Romaine Lettuce 2 cup Shredded 16 Calories Flour Tortillas 1 tortilla medium 104 Calories Granola Bars peanut butter 1 bar 114 Calories

27: exercise: biking/cycling for 10 mph (6 m/mile) 25 minutes burning 104 calories

28: Dinner: cottage cheese, 1% milk fat 0.5 cup-82 calories beans, navy 0.10 cup-254 calories peaches, fresh, 1 large-68 calories mixed vegetables, frozen, 0.2 package (20 oz)-36 calories olive oil, 11 tsp-40 calories bread, reduced- calorie, wheat, 2 slice-91 calories Parmesan cheese, grated, 1 tbsp-23 calories pacific natural foods organic low sodium vegetable broth, 1 cup, 1 serving-15 calories

29: Snack: Hard boiled egg, 1.5 large-105 calories Spinach, fresh, 2 cup-14 calories lemon juice, 1 fl oz-8 calories

30: Day7: Breakfast: Yogurt Yoplait Light Strawberry 6 oz 90 Calories Strawberries fresh 12 Large 65 Calories Kellogg's Eggo Lowfat Nutri-Grain Waffles 1 Waffle round 70 Calories I can't Believe it's not butter Original Butter Spray 5 Sprays 0 Calories

31: I need drama in my life to keep making music. | Lunch: Cream Cheese 4 tbsp 203 Calories Hard Salami 3 slices 125 Calories Grapes 18 grape seedless 35 Calories Sweet Peppers .5 large 22 Calories Potato Chips reduced fat .75 oz 200 Calories Tea Brewed 6 fl oz 2 Calories

33: Exercise: gymnastics, general 5 minutes, burning 149 calories 'Do your best, Have FUN!'

34: Dinner: Parmesan Cheese grated 3 tbsp 68 Calories Beans white 1 cup 306 Calories Fruit Cocktail .5 cup 69 Calories Red Ripe Tomatoes 4 slice medium 17 Calories Spaghetti cooked .5 cup 110 Calories Olive Oil 2 tbsp 80 Calories Spinach fresh 2 cups 14 Calories

35: Snack: Hard Boiled Egg 1.5 large 105 Calories Spinach fresh 2 cup 14 Calories Lemon Juice 1 fl oz 8 Calories

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  • By: selena v.
  • Joined: about 4 years ago
  • Published Mixbooks: 1
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About This Mixbook

  • Title: Nutrition and Exercise
  • Theme for Mixbook Scrapbookers
  • Tags: None
  • Started: about 4 years ago
  • Updated: about 4 years ago

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