PE

View mindmap
  • Diet Plan -7 DAYS
    • DAY 1
      • BREAKFAST: -3 egg whites -1 slice of toasted bread -1 banana       -1 coup of tea                 (which would supply the neede proteins and complex carbs for energy)
        • Snack:           -1 apple        -1 oz nuts       -greens supplement
          • Lunch: -2 coups of Veggie Soup
            • Snack:-1 coup of baby carrots           -2 tablespoons of hummus
              • Dinner:             -4 oz salmon -1 cup steamed carrots            -1 cup steamed broccoli           -2 tablespoons teriyaki sauce              -1 teaspoon sesame seads
    • DAY 2
      • BREAKFAST:   -1 cup of frozen strawberries    -1/2 cup of plain low-fat greek yogurt
        • Snack:             -1 banana     -1 oz nuts
          • Lunch:              -2 cups of Veggie Soup
            • Snack:             -1 cup of broccoli and cauliflower      -2 tablespoons of tzatziki        -fish oil supplement
              • Dinner:            -4 oz grilled chicken           -1/2 cup of roasted sweet potatoes          -1 cup roasted Brussels sprouts            -1 tablespoon olive oil
    • DAY 4
      • BREAKFAST:   - Overnight oats with blueberries (1/2 cup of oats+1 tablespoon of chia seeds+1/2 cup of nonfat milk +1/2 cup of plain low-fat Greek yogurt +1/2 cup of blueberries)
        • Snack:             -1 banana      -1 oz nuts
          • Lunch:              -3 oz tuna    -2 cups mixed greens           -1 cup cherry tomatoes & chopped cucumber        -1 tablespoon vinaigrette
            • Snack:             -75g blueberries
              • Dinner:            -duck  rendang          -1/2 cup roasted sweet potatoes
    • DAY3 (Rest Day)
      • BREAKFAST:  -Green smoothie( 1/2 banana+1/2 frozen mango+1 cup kale+1/2 cup plain low-fat Greek yogurt+1/2 small avocado+1/2 cup nonfat milk
        • Snack:             -75g blueberries     -greeens supplement
          • Lunch:              -3 oz grilled chicken           -1/2 cooked quinoa             -1 cup cherry tomatoes & chopped cucumber        -2 tablespoons feta cheese     -1 gtablespoon vinaigrette
            • Snack:             -1 cup baby carrots           -2 tablespoons hummus
              • Dinner:            -4 oz mahi-mahi                -1 cup steamed carrots           -1 cup steamed broccoli           -2 tablespoons teriyaki sauce              -1 teaspoon sesame seeds
    • DAY 5(Rest Day)
      • BREAKFAST:   -vanilla and mango tahini smoothie
        • Snack:  -1 boiled egg
          • Lunch:              -3 oz lean deli turkey       -1/4 avocado  -1 whole-wheat tortilla  -1 cup mixed greens
            • Snack:fruits salad               - greens supplement
              • Dinner:              -4 oz shrimp  -1 cup steamed carrots           -1 cup steamed broccoli           -1/2 cup cooked brown rice                 -2 tablespoons teriyaki sauce              -1 teaspoon sesame seeds
    • DAY 6
      • BREAKFAST:   -2 slices whole-wheat toast                -2 hard boiled eggs                -hot sauce (optional)
        • Snack:              - 1 cup blueberries      -1 cup oz nuts
          • Lunch:              -3 oz smoked salmon            -1/2 avocado  - 1 whole-wheat tortilla   -1 cup mixed greens
            • Snack:- 1 apple
              • Dinner:             -4 oz lean steak               -1 cup roasted sweet potatoes
    • DAY 7(Rest Day)
      • BREAKFAST: -1 scrambled egg                -1/2 cup black beans               -1 whole-wheat tortilla
        • Snack:-1 apple               -1 oz nuts
          • Lumch:             -beef             -mushroom pie
            • Snack:-30g nuts                -greens supplement
              • Dinner: - whatever you like , for example 2 slices of veggie pizza and a salad

Comments

No comments have yet been made

Similar Physical Education resources:

See all Physical Education resources »See all Diet, drugs, smoking, alcohol resources »