FREE. EFFECTIVE. ONLINE.
PERSONAL TRAINER ROUTINES.

Day 3 & 4


Day 3: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82
1.50 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

 
Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw

 
Lunch: Chicken & Rice 38.32 6.69 70.04 502.46
2 tbsp (32 grams) -- Soy sauce made from soy and wheat (shoyu)
1.50 cup (292.5 grams) -- Rice, brown, long-grain, cooked
1 breast, bone and skin removed (86 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried

 
Snack: Oranges: raw 1.73 0.22 21.62 86.48
1 large (3-1/16" dia) (184 grams) -- Oranges, raw, all commercial varieties

 
Snack: Carrots, baby, raw 0.48 0.1 6.18 26.25
5 large (75 grams) -- Carrots, baby, raw

 
Dinner: Southwestern Kabobs 20.29 4.64 40.6 289.04
0.25 medium (approx 2-3/4" long, 2-1/2" dia) (29.75 grams) -- Peppers, sweet, green, raw
0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
0.75 chop, excluding refuse (yield from 1 raw chop, wit (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw
0.25 large (37.5 grams) -- Onions, raw

Preparation Instruction:
*Note: Wooden skewers should be soaked in water for 20 minutes before use.

Mix together cubes of pork with seasoning in till pork is evenly coated inside a plastic bag or shallow bowl. Push skewers through cubes of pork and alternate with pieces of pepper and onions. Grill in till pork is evenly browned over a medium-hot fire and flip occasionally. Serve with pasta or rice.

*NOTE: For additional flavor add fajita seasoning.

 
Snack: Fruit: Pears & Cottage Cheese 32.06 4.68 49.48 358.26
1.50 medium (267 grams) -- Pears, raw
1 cup (not packed) (226 grams) -- Cheese, cottage, lowfat, 2% milkfat

  Protein (g) Fat (g) Carbs (g) Calories
Total: 109.3 21.92 256.29 1630.5





 

Day 4: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast Cereal: POST Raisin Bran 19.32 5.14 87.38 434.27
1.50 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
1.50 cup (1 NLEA serving) (88.5 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal

 
Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw

 
Lunch: Chicken & Rice 38.32 6.69 70.04 502.46
1.50 cup (292.5 grams) -- Rice, brown, long-grain, cooked
2 tbsp (32 grams) -- Soy sauce made from soy and wheat (shoyu)
1 breast, bone and skin removed (86 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried

 
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw

 
Snack: Yogurt, All Flavors, Fat Free 2.5 0 8.25 42.5
0.251 cup -- Fat Free Yogurt--all Flavors

 
Dinner: Lime-Sauced Chicken 18.56 3.79 43.13 284.21
0.12 fruit (2" dia) (8.04 grams) -- Limes, raw
0.01 cup (1.28 grams) -- Cornstarch
0.50 breast, bone and skin removed (43 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
1 tsp (2.6 grams) -- Soup, bouillon cubes and granules, low sodium, dry
0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
0.12 cup (29.76 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid

Preparation Instruction:
Grease a large skillet with nonfat cooking spray. Over medium heat warm skillet before adding chicken breasts, then place chicken breasts in skillet for 8 to 10 minutes, or until tender ,* Turn chicken breast over to brown.

In a bowl mix lime juice, apple juice, cornstarch and bouillon cube. Place these ingredients in skillet and cook, while stirring until thick. Place sauce over chicken and serve with rice or pasta.

 
Snack: Fruit: Apples & Peanut Butter 8.25 16.34 36.18 298.72
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin
1 tbsp (32 grams) -- Peanut butter, chunk style, with salt

  Protein (g) Fat (g) Carbs (g) Calories
Total: 89.52 32.65 303.37 1787.39

.