Full Body Makeover by Clinton Walker III - HTML preview

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SAMPLE DIET PLAN

Take a look at this diet plan and try to plan your meals similar to table 2.

DAY Breakfast MON 3 egg whites or

½ cup Egg Beaters
(flavored with salsa) Snack
2/3 cup OJ or 1 cup nonfat milk
1 small meal replacement bar
Lunch Snack 3 oz white turkey 1 medium meat piece fruit 2 slices whole
wheat bread
½ cup soup, broth
based
Steamed veggies

TUES 2/3 cup
oatmeal ½ cup banana slices
1 cup nonfat milk
1 medium
piece fruit
with ¼ cup
low-fat
cottage cheese 3 oz tuna 1 small 1 Tbsp. nonfat bran mayo muffin 2 slices whole
wheat bread
Steamed veggies
Dinner
1-1/2 cups
pasta with ¼ cut marinara sauce
3oz. broiled chicken
breast
Steamed
veggies
Romaine
lettuce with 1 Tbsp. lowfat dressing 3 oz grilled or broiled salmon with marinade (2 Tbsp. lite soy sauce,
1 Tbsp.
Ginger, 1
Tbsp. garlic) Steamed
veggies
1 cup brown rice

WED 2 waffles with 2 tsp. lite syrup 2/3 cup OJ 1 cup low-fat yogurt
2 oz ham
1 oz low-fat Swiss cheese
2 Slices rye bread Brown mustard 1oz. baked
Potato chips
1 medium piece fruit
½ cup
frozen
yogurt or sorbet

THUR 1 cup oat bran cereal with 1 cup fruit
1 cup nonfat milk
1 Tbsp.
peanut butter or almond
butter with
celery
½ cup turkey chili 1 oz. low-fat
Cheddar cheese ½ sourdough roll ½ cup fresh fruit Steamed veggies 1 Tbsp.
Peanut
butter or
almond
butter
1 plain rice cake

FRI ½ bagel
Tbsp. low-fat Cream
cheese
½ cup nonfat milk or 2/3 cup OJ
1 cup fresh fruit
½ cup nuts
plain peanuts, cashews,
almonds, etc.) Veggie hot dog
Hot dog bun
Light spread of mustard/ketchup 1 small baked
potato with 1
Tbsp. fat-free sour cream
Steamed veggies 1 small

granola bar 1oz frozen yogurt or
sorbet
3 oz. grilled red meat
(lean cut,
palm size) 1 small
baked potato with 1 Tbsp. fat-free sour cream
Steamed
veggies
1 slice whole 1 slice pizza (1/8 of 15
inch
medium
pizza)
Salad with 1 Tbsp. low-fat dressing
1 cup fresh fruit or
vegetables
3 oz skinless grilled
turkey breast 1 medium
sweet potato Steamed
veggies
1 cup fresh fruit
¾ cup brown rice

Table 2

This chart gives you an idea of how you should plan your meals. Of course you do not have to eat the exact foods on the above chart. This chart is a guide of how you should plan your meals.

WHEN TO EAT