Simple Nutrition
Protein Suggestion
- 1 gram of protein for each pound you weigh. If you are trying to gain weight, add 10-20 grams more. Reminder: the body can only absorb about 30 grams of protein in one food sitting.
Example: 200 lbs = 200 grams of protein a day.
Calorie Suggestion
- Multiply your current weight by 16.5 and get your estimated daily calorie intake.
Example: 200 lbs x 16.5 = 3,300 calories a day
Food Suggestions
Sample Meals
Breakfast
Sample Breakfast #1
- Cup of Oatmeal
- Banana
- Glass of Milk
- 1 hard boiled egg
- Orange Juice
- Piece of fruit
Sample Breakfast #2
- 2 Boiled eggs
- 1 slice of wheat toast or English muffin
- Apple
- Glass of Milk
- Orange Juice
- Piece of fruit
Sample Breakfast # 3
- 2 Scrambled eggs with Unlimited vegetables or a whole wheat tortilla
- Strawberries
- Glass of Milk
- Orange Juice
- Piece of fruit
Lunch
Sample Lunch #1
- Salad with lots of vegetables
- Add a 3 ounce can or packet of tuna
- Grapes
- ½ cup brown rice
- 2 Tablespoons salad dressing
- Water or Green Tea
Sample Lunch #2
- Peanut butter and Jelly sandwich (on wheat bread)
- Glass of milk
- Carrot slices
- Apple
- Water or Green Tea
Sample Lunch # 3
- Tuna Sandwich
- Cheese Stick
- Orange
- Celery Sticks
- Water or Green Tea
Dinner
Sample Dinner #1
- Piece of Salmon
- Diced tomatoes and onions
- Cup of brown rice
- Water or Unsweetened Green Tea
- Fruit for dessert
Sample Dinner #2
- Chicken breast
- Asparagus
- Sliced potatoes
- Water or Unsweetened Green Tea
- Fruit for dessert
Sample Dinner #3
- Lean Ground Beef, 93% lean- 6 ounces
- Mixed vegetables
- Sliced Avocado-½
- A corn tortilla
- Water or Unsweetened Green Tea
- Fruit for dessert
Snacks
- Fruits
- Cheese
- Yogurt
- Mixed Nuts
- Smoothie
- Protein Shake
- Protein Bar
- Pop Corn
- Rice Cakes
Eating Chart
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