Carmen Garcia's Sample Week Nutrition Plan
Sunday
Sunday is my favorite day because I get to cheat a little from my daily diet, but I try not to over do it!
Monday
Thursday
Friday
Saturday
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Tuesday
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of oatmeal with water. 1 cup of coffee with half an ounce of light soy milk and Splenda (sugar substitute).
Protein Shake mixed with water. Snack: Half a grapefruit.
Grilled organic chicken breast (4 oz.) with lemon and herbs. Sprayed olive oil or Pam on the grill. Half a cup of steamed broccoli.
Protein Shake mixed with water.
Grilled orange-roughy fish (6 oz.) with lemon on bed of spinach/lettuce (mainly fresh greens). Oil and vinegar dressing (light)
Wednesday
Egg white scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Protein Shake mixed with water. Snack: One small green apple and 2 Tbls. of lowfat/organic peanut butter.
One can of white tuna in water mixed with chopped onions/celery/spices/herbs. Half of boiled steamed potato. Small green salad with light oil & vinegar.
Protein Shake mixed with water.
Ground turkey (spices). Half cup of steamed green beans. Small steamed yam.
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup oatmeal with water & raisins. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Protein Shake mixed with water. Snack: Half cup of almonds.
Grilled organic chicken breast (spices/herbs/lemon) over small green salad. Olive oil and Vinegar.
Protein Shake mixed with water.
Lean grilled turkey patties. Steamed mixture of green veggies. One small sweet potato.
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Protein Shake mixed with water. Snack: One small banana.
Spicy turkey Chili (Carmen's recipe) with red kidney beans. Half cup of wild rice. Steamed broccoli.
Protein Shake mixed with water.
Grilled Halibut with rosemary herbs and lemon. Steamed asparagus.
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
Protein Shake mixed with water. Snack: Half a grapefruit.
Organic lean turkey slices over bed of green salad.
Grilled Halibut with herbs and lemon. Steamed Asparagus.
Lean chicken stir-fry with mixture of favorite vegetables. Grilled with light olive oil.
Protein Shake mixed with water. Half cup of oatmeal mixed with water. 1 cup of coffee with _ oz. of light soy milk.
Half cup mixed nut trail.
Grilled organic chicken chunks over small green salad. Light oil and vinegar.
Protein Shake mixed with water.
Sashimi with vegetables. Sushi rolls. No soy sauce.