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Example Meal Plan For BMR of 1850:

Low carb: You get 2035 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 2220 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 3145 calories.

Example of Low Carb Day Menu:

cal pro(g) carb(g) fat(g) fib(g)
     
6 am wake up - take morning supplements            
6:05 -6:50 morning exercise if applicable (if you can't work out now, try just before lunch time, just after lunch time, just before the afternoon snack, just after the afternoon snack, just before dinner, or just after dinner. The best time is just before or just after a meal).            
7am Breakfast            
2 eggs 168 14 1 12 0
1 oz cheese 110 7 1 9 0
2 oz salsa 20 1 4 0 0.5
2 grilled asparagus spears 0 0.5 1.5 0 1
1 scoop whey 115 23 2 1.5 0
     
9 am snack 1            
1 1/2 scoops whey protein powder 172.5 34.5 3 2.25 0
4 oz 1% milk 60 5 7 1.25 0
     
11am lunch            
4 oz sliced turkey breast 115 25 0 1.5 0
1 piece whole wheat bread 85 5 13 1.5 5
carrot sticks (from 1/2 carrot) 16 0.5 3.5 0 1
lettuce 0 0 0 0 1
1/2 scoop whey 57.5 11.5 1 0.75 0
4 oz 1% milk 60 5 7 1.25 0
     
1 PM snack 2            
1 1/2 cup strawberries 11.25 0.25 2.49975 0 0.99998
1/2 cup 1% fat cottage cheese 90 14 4 2 0
     
3 pm snack 3            
1 cheese stick 84.5 5.25 0.75 6.75 0
4 slices salami 90.4 5.6 0.8 7.2 0
     
5 pm pre-workout supplements            
     
5:30 pm snack 4 (preworkout meal)            
1 apple 80 0 20 0 4
1 tablespoon peanut butter 100 4 3 8 1
1/2 cup 1% fat milk 60 5 7 1.25 0
     
6-6:45 pm evening workout            
6:45 pm post-workout supplements            
7:15 dinner            
5 oz salmon 250 38.3 0 10.833 0
1/2 baked potato 112 2.5 25.5 0 1
1/2 cup broccoli 0 0 0 0 4
     
9:30:00 PM bedtime supplements            
10 pm bedtime            
1 1/2 scoops casein protein 150 31.5 3 1.5 0
2 oz 1 % milk 30 2.5 3.5 0.625 0
Totals   2037.15 240.9 114.05 69.16 19.5
Protein, Carb, Fat Percentages 100% 47% 22% 31%  
Low Fat Menu:

calories pro(g) carb(g) fat(g) fib(g)
     
6 am wake up - take morning supplements            
6:05 -6:50 morning exercise if applicable            
7am Breakfast            
1 egg 75 7 0.25 5 0
3 egg whites 52.5 10.8 0.75 0.5 0
3/4 cup oatmeal 108.75 4.5 18.9 1.8 6
1 banana 105 1 25 0 2
     
9 am snack 1            
4 oz 1 % milk 60 5 7 1.25 0
1/2 cup oat bran 110 2 20 2 3.4
11am lunch            
1 piece whole wheat bread to make 1/2 grilled cheese 95 5 13 1.5 2.5
1 1/4 oz cheese 137.5 8.75 1.25 11.25 0
calorie free butter spray for grilled cheese 0 0 0 0 0
14 oz tomato soup 148.75 3.675 28 3.5 0.875
4 oz 1 % milk 60 5 7 1.25 0
     
1 PM snack 2            
1/2 cups pineapple 43 0.3 9.6 0.3 1
3/4 cups plain nonfat yogurt 123.75 12.375 18.56 0 0
     
3 pm snack 3            
1/2 cup whole wheat pasta 105 4.1 21.2 0.4 3.3
1/4 cup pasta sauce 37 1 3.5 1 0.5
1 Tb parmasean cheese 20.5 2 0 1.4 0
5 pm pre-workout supplements            
     
5:30 pm snack 4 (preworkout meal)            
1 scoop whey protein 115 23 2 1.5 0
4 oz 1 % milk 60 5 7 1.25 0
     
6-6:45 pm evening workout            
6:45 pm post-workout supplements            
7:15 dinner            
5 oz chicken breast 155 32.5 0 2 0
1 cup white rice 257 5.50 57.2 0.6 1
1/2 cup corn 142.5 3.8 28.5 1.5 4.2
1/2 cup broccoli 0 0 0 0 2
9:30:00 PM bedtime supplements            
     
10 pm bedtime            
1 1/2 scoops casein protein 150 31.5 3 1.5 0
4 oz 1 % milk 60 5 7 1.25 0
Totals   2221 179 279 41 27
Protein, Carb, Fat Percentages   32% 50% 17%  
Cheat Day Menu:

cal pro(g) carb(g) fat(g) fib(g)
6 am wake up - take morning supplements            
6:05 -6:50 morning exercise if applicable            
7am Breakfast            
3 eggs 225 21 0.75 18 0
5 4-inch pancakes 175 3.75 25 2.08333 1.665
1 oz maple syrup or honey 105 0 26 0 0
calorie free butter spray for grilled cheese 0 0 0 0 0
9 oz orange juice 135 1.125 32.625 0 2.25
     
9 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
     
11am lunch            
1 piece whole wheat bread 95 5 15.5 1.5 2.5
4 oz roast beef 140 25.5 0.66664 4 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
     
1 PM snack 2            
4 oz shrimp 120 22.8 1.2 2 0
2 tablespoons cocktail sauce 50 1 10 0.5 1
     
3 pm snack 3            
1 scoop whey protein 115 23 2 1.5 0
1 cup 1% fat milk 120 10 14 2.5 0
     
5:15 pm pre-workout supplements            
5:45 pm snack 4 (preworkout meal)            
3/4 scoop whey protein 86.25 17.25 1.5 1.125 0
1/2 cup 1% fat milk 60 5 7 1.25 0
     
6-6:45 pm evening workout if applcable            
6:45 pm post-workout supplements            
7:15 dinner            
1 cup clam chowder at a restaurant 220 8 20 12 0
5.53 oz restaurant prime rib (yield from 8 oz raw) 331.8 50.323 0 14.1015 0
1 table spoon horseradish 40 0 2.8 3.2 0
4 oz cup cup au jus 20 1.4 3 0.2 0
1/2 large baked potato 132 2.75 28.6 0.3 0.5
1  tablespoon sour cream 30 0.5 0.5 3 0
1 tablespoon butter 100 0 0 11 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            
2 scoops casein protein 200 42 4 2 0
8 oz 1 % milk 120 10 14 2.5 0
Totals   3145 264 286 101 18
Protein, Carb, Fat Percentages 34% 36% 29%


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