Get Your FREE Acount on Workout-X™ Social|Activate Your FREE Account on Workout-X™


40-30-30 Meal Plan Day 1

 Print This Menu | View Next Day
Calorie Distribution Chart
 Fat
 (28.78%)  
Carbs
 (47.17%)  
Protein
 (26.15%)  
Your recommended calorie
distribution by type
Meal/Serving  Description  Fat(g)  Carbs(g)  Protein(g)  Calories 

Breakfast
Entree : Canadian Bacon English Muffin
1 serving Hormel canadian style bacon 2.77 1.05 9.45 68
1 muffin English muffins, mixed-grain (incl granola) 1.19 30.56 6.01 155
1 oz Cheese, lofat, cheddar or colby 1.98 0.54 6.9 49
1 large Egg, whl, ckd, scrmbld 7.45 1.34 6.76 102
Side Item :
1 item Apples, raw, with skin 0.38 16.17 0.2 63

Mid-AM Meal
1 piece Kiwi 0.47 13.34 1.04 56
2 oz Chedder or Colby Cheese, low fat 3.97 1.08 13.81 98
1/2 item Broccoli, cooked, boiled, drained, with or without salt 0.27 3.95 2.32 22

Lunch
Entree : Spinach & Mustard Hamburger
1 roll Rolls, hamburger or hotdog, mixed-grain 2.58 19.18 4.13 113
3 oz Beef, ground, patties, frz, ckd, brld 18.56 0 19.59 251
2 tbsp Catsup 0.09 7.55 0.52 29
2 tbsp Mustard seed, yellow 6.44 7.83 5.59 105
2 cup Spinach 0.23 2.18 1.72 14
2 tsp Oil, olive, salad or cooking 9 0 0 80
1 tbsp Vinegar, cider 0 0.14 0 3

Mid-PM Meal
1-1/4 cup Strawberries, raw 0.67 12.64 1.1 54
1 oz Yogurt, plain, low fat, 12 grams protein per 8 ounce 3.52 15.98 11.92 143
1/4 cup Cottage Cheese, 2% milkfat 1.09 2.05 7.76 51

Dinner
Entree : Baked Halibut & Wild Rice
3 oz Halibut, atlantic&pacific 1.95 0 17.69 94
2 tsp Oil, olive, salad or cooking 9 0 0 80
1 cup, chopped Squash, smmr, zucchini, incl skn 0.22 4.15 1.5 20
1 cup Wild rice 1.73 119.84 23.57 571

PM Snack
1 cup 1% Milkfat, with added vitamin A 2.59 11.66 8.03 102
1/4 cup Cottage Cheese, 1% milkfat 0.58 1.54 7 41
1/2 cup Tangerines, (mandarin oranges), raw 0.19 10.91 0.61 43


 
Daily Total 76.91 283.66 157.22 2,405
% of Daily Caloric Intake 28.78% 47.17% 26.15% 100%