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Nutrition Plan for XiWang

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Nutrition Plan for XiWang - Page Text Content

FC: Xiwang's Plan

1: Description: Name: Xiwang (Hope) Target Weight: 148 lbs According to your weight, you must consume the following calories in order to: Maintenance: 1971 Calories/Day Fat Loss: 1577 Calories/Day Extreme Fat Loss: 1488 Calories/Day | Nutrition Plan

2: Day 1 (1800 calories) Breakfast: 1 Cup Shredded Wheat Cereal (255), 1 Cup (1%) Milk (158) Morning Snack: 1 Medium Banana (105) Lunch: 6" Whole Wheat Pita (160), 1 cup reduced fat cottage cheese (101), 4 oz. (~110g) Tuna (Canned, Water-packed) (132), 1 tsp Olive Oil (40), 1/2 a tomato, 1/2 a cucumbers (37) Afternoon Snack: 14 Raw Almonds (107), 1 Medium Apple (93) Dinner: 8 oz. (~220g) Chicken Breast (skinless boneless cook in griller) (200), 1 Cup Broccoli (55), 1 Cup (cooked) Brown Rice (324), 1 Tablespoon Honey mustard for seasoning (65) Note: This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats.

3: Day 2 (1600 calories) Breakfast: 1 cup of fat-free milk (90), 2 whole grain low fat toaster waffles, topped with: (281 w/topping) 1 cup of berries or chopped fruit, 2 tsp butter or heart healthy spread, 2 tsp maple syrup Morning Snack: 2 tsp peanut butter (63), 2 Graham Crackers (60), Maple Milk (107): 1 cup fat-free milk, 1 teaspoon maple syrup Lunch: 1 cup sliced red peppers (24), Veggie cheeseburger (312) Afternoon Snack: 1 protein bar (20g protein) (e.g. Pure Protein) (192) Dinner: -1 cup steamed broccoli, with a spritz of lemon juice (55), Lemon Couscous (195), Fish with Olives and Capers (253) Note: Drink plenty of water (aim for 8-10 glasses per day)

4: Day 3 (1600 calories) Breakfast: 1/2 cup (1/4 cup dry) oatmeal, prepared with 1/2 cup 1% milk, low fat (136), 1 medium whole wheat English muffin (120), 1 tablespoon cream cheese, light, 18% fat (35), 3/4 cup orange juice (83), 1 cup coffee (0) 1 oz. milk 1%, low fat (13) Lunch: 2 oz. baked chicken, without skin (94), 1 tsp olive oil (40), Salad: 1/2 cup lettuce, 1/2 cup tomato, 1/2 cup cucumber, 2 tsp oil and vinegar dressing (50), 1 medium apple (93) Dinner: 3 oz. lean roast beef (147) 1/4 cup onion (17), 1 T beef gravy, water-based (10), 1/2 cup turnip greens, seasoned with 1 pat butter (65), 1 small sweet potato, baked w/ pat butter, cinnamon, and 1tsp brown sugar. (147), 1/2 medium slice cornbread prepared with pat of butter (156), 1/4 medium honeydew melon (90)

5: Day 4 (1520 calories) Breakfast: scrambled egg whites of 4 eggs (3/4 cup) (69), 1 slice multi-grain toast (110), 1 small apple (80), 1 small banana (89) Morning Snack: 1 protein shake (e.g. Myoplex Lite) (180) Lunch: 2 oz. fresh deli cut turkey breast (60), 1 tablespoon regular mayonnaise (90), 2 slices multi-grain bread (220), 8 fresh baby carrots (32), 1/2 cup low fat cottage cheese (81) Afternoon Snack: 1 protein bar (20g protein) (e.g. Pure Protein) (192) Dinner: 1 medium roasted, skinless chicken breast (142), 1 cup lentil soup (e.g. Progresso 99% Fat-Free) (140), 2 celery sticks with 2 tbs. nonfat cream cheese (34) Note: Ensure you drink 8 to 10 glasses of water each day.

6: Day 5 (1500 calories) Breakfast: Shredded Wheat Cereal - 1 cup (190) Skim Milk - 1 cup (135) Strawberries - cup (27) Lunch: Salmon - 150 grams (4 oz.) (207) Broccoli - 1 cup (55) Yams - 150 grams (4 oz.) (132) Dinner: Grilled Chicken Breast - 110 grams (3 oz.) (142) Light Italian Dressing - 3 Tbsp (68) Large mixed green salad - 2 cups (50)

7: Day 6 (1500 calories) Breakfast: Cantaloupe - 1 cup Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter). English Muffin (dry, whole-wheat) Snack: Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk) Lunch: Fat-Free Milk - 1 cup Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread) Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup) DinnerPasta with Broccoli and Chicken (see below) Dinner: Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing) Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped basil) Treat Ginger Snaps (3)

8: Day 7 (1500 calories) Breakfast: Fat-Free Milk - 1 cup Strawberries - 1/2 cup English Muffin (with butter and jam) - whole wheat or oat bran + 1 teaspoon butter Snack: Graham Crackers (1) Chocolate Milk - 1 cup fat-free milk + 2 tbsp chocolate syrup. Lunch: Small Roll - 2 1/2 inches in size. Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing) Dinner: Pasta with Broccoli and Chicken (recipe on-line) Dessert: Frozen Fruit Bar - no more than 80 calories.

10: Exercise Plan | Isha Doshi and Crystal Wang Person is overweight

11: Monday: Toning and Cardio -5 minute warm-up on cardiovascular equipment of your choice -10 minutes of cardio workout (running/jumping) -5 minute cool-down -2 sets of backpedal runs ( for 25m)

12: Tuesday: | -3 laps swimming - 100m pool 2 sets of 10 regular jumps-with jump rope -3 sets of wall sits, 30 seconds each -Stretching (legs and arms) and cool down

13: Wednesday: Cardio and Core -5 minute warm-up on cardiovascular equipment of your choice -3 sets of plank holds. Hold each for 30 seconds (and gradually increase time) -10 minutes cardio (running/jogging on track or treadmill) -5 minute cool-down

14: Thursday: Cardio and Core | -10 minute warm up on elliptical -10 minute cycling -10 minutes jogging on the treadmill/track - 3 sets of 10 crunches - 2 sets of suicides (25m)

15: Friday: Lower Body -5 minute warm-up on cardiovascular equipment of your choice -2 sets of lunges with 5lb dumbbells(25m) -2 sets of leg curls on machine -5 minute cool-down | lunges with dumbbells

16: Saturday: 30 minutes of brisk walking - 2 sets 20 regular jumps (with jump rope)

17: Sunday: Upper Body - 2 sets of 5 Burpees - 2 sets of 10 Arm Curls (10lbs) - 2 sets of 10 push-ups

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  • By: Crystal W.
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About This Mixbook

  • Title: Nutrition Plan for XiWang
  • Isha and Crystal
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  • Published: over 5 years ago