Sample Healthy Meal Plans

Today’s Re-Powering Information: I talk a lot about nutrition, and my goal is for you to make the most wholesome food choices. It’s hard to find a diet or meal plan that only includes healthy choices. Sometime I cringe when I see a 1,500 calorie diet, and it’s filled with processed foods, unhealthy choices, high fat, fillers, etc. What good is consuming 1,500 (or 1,200) calories if they are not good for your health? If you are going to over eat I would rather it be on blueberries and almonds than on chips and donuts.

Just like it’s important to surround yourself with successful (however ever you personally define that) people, it’s important that you are surrounded by healthy food. I’ve given you lists of healthy foods to choose from and I know its easier to buy a lean cuisine or Jenny Craig frozen meal, but I promise you they are not improving your healthy. It takes a little work to plan for and prepare healthy meals, but once you have done it a few times, it’s no harder than eating junk and you will come to a point where you will crave salads – it’s the only thing I order in restaurants. Y

our body is amazing and will adapt to what you put in it. If you are currently craving sugar, you can turn that around so that you will eventually crave fruit and vegetables. I swear it’s true.

Anyway, let me share with you some sample menu’s using healthy food that is flavorful and nourishing. Keep in mind that you are burning 400- 700 calories in boot camp depending on your level of fitness, the workout, your intensity and your metabolism. To get an estimate of how many calories you burn a day at rest, add a zero to your body weight. So if you weigh 140, that’s 1,400 calories a day to maintain your weight – without considering any activity. It takes 3,500 calories to burn a pound. So if you burn 500 a day in camp and consume 500 calories less per day, you will lose 2 pounds a week – in theory!

Diet Menu of Healthy Foods

Breakfast:
• One boiled egg - 90 calories
• One slice wholegrain toast with 25g cheese - 205 cals
• One Banana (sliced) - 107 calories
• Handful of strawberries - 60 cals
Lunch:
Chicken Fry with snow peas, broccoli, asparagus, baby corn, mushrooms and onions over brown rice. 450 calories

Snack:
• Small handful of dried fruit and nuts/seeds & almonds - 200 cals
Dinner:
• Fresh Tuna steak (grilled) - 180 cals
• 2 small new potatoes with skins - 75 Calories
• Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals
Total Healthy Calories = 1657

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Healthy Diet Menu #2

Breakfast:
• One cup cereal (Bran Flakes, Muesli, Fiber One, Steal Cut Oats) w skimmed milk) - 300 calories
• One banana - 107 cals
• One Kiwi fruit - 34 cals
Lunch:
• Turkey and Cheese wrap with lettuce / tomatoes - 310 TOTAL!
• 1 plum – 35 calories
Snack:
• 1 cup of berries - 67 cals
• One fruit yogurt - 75 cals
Dinner:
• Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories
• 2 cups Fresh steamed vegetables - 150 cals

Total Calories = 1368 healthy low calories for one day!

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Healthy Diet Menu #3

Breakfast:
• 2 Weetabix with sliced banana and semi-skimmed milk - 325 calories
• add mixed berries - 70 cals
• Yogurt - 75 cals
• Tea or coffee (no sugar)
Lunch:
• One tortilla wrap - 360 TOTAL calories for this wrap & filling!
• filled with; 1/4 small, mashed avocado, turkey, sliced tomato, reduced fat mozzarella cheese.
• Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack:
• 2 teaspoons peanut butter - 110 calories
• One slice Granary toast - 110 cals
Dinner:
• Salmon Steak (Medium steak grilled with dried herbs) - 200 calories
• Mashed potatoes - 150 cals
• Steamed vegetables - 80 cals
Total Calories = 1560 healthful calories

So this may give you some idea’s for healthy meals and their caloric values. Use the food lists I gave you to shop from and build your meals.

Keep making healthier choices.

Your friend in fitness,

Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com