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Old 05-26-2007, 04:11 PM
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TALO TALO is offline
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Here is a sample; (calories are the numbers)

2000 calories
1000 calories protein/fat
1000 calories carbs

Breakfast:
2 oz (dry measurement) Oatmeal, Sunny Boy or cream of wheat 200
½ cup skim milk 45
4 egg whites (veggies: onion, celery, peppers) 68

Snack:
1 scoop Whey Powder or ¾ cup diet yogourt or 6 oz 1% or no fat
cottage cheese 117
1 cup strawberries or ½ banana or 2/3 cup blueberries 50

Lunch:
¾ cups cooked rice or 5 oz potato or 1 tortilla 163
8 oz chicken breast or 8 oz eye of round or 8.5 oz turkey breast 392
½ cup peas or 2/3 cup mixed vegetables or 1/3 cup corn 60

Snack
2/3 cup diet yogourt or 3 oz tuna 100
2 cups salad ( vinegar) or 2 oz carrots 20

Supper:
½ cups rice or 4 oz potato or 2/3 cup yam or 1/2 cup kidney beans 109
8 oz chicken breast or 8 oz eye of round or 9 oz halibut 392
6 oz carrot or 3 cups salad + 2 T No fat Salad Dressing 60


Snack:
1.5 oz cereal 150
½ cup skim milk 45
1/3 cup blueberries 30
OR: 1 cup diet yogourt
1 1/2 cup strawberries or ½ cup blueberries

OR: 10 cup low fat or air popped popcorn
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