Best Lodging header & logo Best Lodging logo with pictures of a Sandy Beach; Shanghai, China; and Santorini, Greece.search for hotels, motels & suitesbed and breakfast home pageSpecial Deals, Promotions, Packages and Discountschange or modify reservationbest lodging help page
best lodging spacer
best lodging spacer
BestLodging.com Diet Home Page
best lodging spacer


Example Meal Plan For BMR of 1050 - Eating 6 times per day:

Low carb: You get 1155 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 1260 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 1785 calories.

Example of Low Carb Day Menu:

 

calories protein(g) carbs(g) fat(g) fiber(g)






6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




1 egg 84 7 0.5 6 0
oz cheese 82.5 5.25 0.75 6.75 0
1 oz salsa 10 0.5 2 0 0.25
2 grilled asparagus spears 0 0.5
0 1
1/2 scoop whey 57.5 11.5 1 0.75 0






10 am snack 1




1/2 scoop whey protein powder 57.5 11.5 1 0.75 0






1 pm lunch




2 oz sliced turkey breast 57.5 12.5 0 0.75 0
1 piece whole wheat bread 85 5 13 1.5 5
carrot sticks (from 1 carrot) 32 1 7 0 2
lettuce 0 0 0 0 1
1/2 scoop whey 57.5 11.5 1 0.75 0






4 PM snack 2




cup strawberries 51.3 1.02 12 0.66 3.96
cup 1% fat cottage cheese 90 14 4 2 0






5:30 pm pre-workout supplements










6-6:45 pm evening workout




6:45 pm post-workout supplements




7:15 dinner




4 oz salmon 200 30.64 0 8.67 0
baked potato 224 5 51 0 2
1/2 cup broccoli 0 0 0 0 4






9:30:00 PM bedtime supplements




10 pm bedtime




3/4 scoop casein protein 75 15.75 1.5 0.75 0
Totals 1163.8 132.66 94.75 29.33 19.21
Protein, Carb, Fat Percentages 101% 46% 33% 23%












Low Fat Menu:





 

calories protein(g) carbs(g) fat(g) fiber(g)






6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




1 egg 150 14 0.5 10 0
3 egg whites 52.5 10.8 0.75 0.5 0
1/2 cup oatmeal 72.5 3 12.6 1.2 4
1 banana 105 1 25 0 2






10 am snack 1




4 oz milk 60 5 7 1.25 0
3/8 cup oat bran 82.5 1.5 15 1.5 2.55






1 pm lunch




1 piece whole wheat bread to make 1/2 grilled cheese 95 5 13 1.5 2.5
oz cheese 82.5 5.25 0.75 6.75 0
calorie free butter spray for grilled cheese 0 0 0 0 0
8 oz tomato soup 85 2.1 16 2 0.5






4 pm snack 2




1/4 cup whole wheat pasta 52.5 2.05 10.6 0.2 1.65
2 oz pasta sauce 37 1 3.5 1 0.5
1 Tb parmasean cheese 20.5 2 0 1.4 0






5:30 pm pre-workout supplements










6-6:45 pm evening workout




6:45 pm post-workout supplements




7:15 dinner




3 oz chicken breast 93 19.5 0 1.2 0
1/4 cup white rice 128.5 2.75 28.6 0.3 0.5
1/4 cup corn 71.25 1.9 14.25 0.75 2.1
1/2 cup broccoli 0 0 0 0 2






9:30:00 PM bedtime supplements










10 pm bedtime




scoop casein protein 75 15.75 1.5 0.75 0
Totals 1262.75 92.6 149.05 30.3 18.3
Protein, Carb, Fat Percentages
29% 47% 22%












Cheat Day Menu:




 

calories protein(g) carbs(g) fat(g) fiber(g)
6 am wake up - take morning supplements




6:05 -6:50 morning exercise if applicable




7am Breakfast




2 eggs 150 14 0.5 12 0
2 4-inch pancakes 70 1.5 10 0.83 0.67
1/2 oz maple syrup or honey 52.5 0 13 0 0
calorie free butter spray for grilled cheese 0 0 0 0 0
6 oz orange juice 90 0.75 21.75 0 1.5






10 am snack 1




4 oz milk 60 5 7 1.25 0
1/2 cup raisin bran 100 2.5 21.5 0.5 3.5






1 pm lunch




1 piece whole wheat bread 95 5 15.5 1.5 2.5
3 oz roast beef 105 19.13 0.5 3 0
lettuce, pickle, tomato, onion 0 0 0 0 0.5
1 oz potato chips 160 2 14 10 0
1 orange 65 1 15 0.1 5






4 PM snack 2




2 oz shrimp 60 11.4 0.6 1 0
1 tablespoon cocktail sauce 25 0.5 5 0.25 0.5






5:15 pm pre-workout supplements if applicable










6-6:45 pm evening workout if applicable




6:45 pm post-workout supplements




7:15 dinner




1/2 cup clam chowder at a restaurant 110 4 10 6 0
4.15 oz restaurant prime rib (yield from 6 oz raw) 249 37.77 0 10.58 0
1/2 table spoon horseradish 10 0 0.7 0.8 0
1 oz cup au jus 5 0.35 0.75 0.05 0
1/2 large baked potato 132 2.75 28.6 0.3 0.5
1/2 tablespoon sour cream 15 0.25 0.25 1.5 0
1 teaspoon butter 33.3 0 0 3.66 0
1/2 cup restaurant vegetable medley(no butter/oil) 0 0 0 0 1.5
1/2 average size slice new york cheese cake 140 3 19 6 0






9:30:00 PM bedtime supplements




10 pm bedtime




1/2 scoop casein protein 50 10.5 1 0.5 0
Totals 1776.8 121.39 184.65 59.83 16.17
Protein, Carb, Fat Percentages
27% 42% 30%

See the 8 Meals Per Day version of the above meal plan

Go to Law #14

best lodging spacer
BestLodging.com Diet
Copyright 2008 BestLodging.com. Terms of Service