Sample meal plan?!
Question:
Sample meal plan?
Anyone want to plan out a diet for me? including how many calories i should eat and an example meal?
I'm an athlete. I play D2 soccer for my college. So I'm very active. I workout every day. A sample day would be 7am speed working (M,W) or weight lifting (T,Th). the around 3pm a distance run. wed and thur. I have practice. However somedays i don't get to work out at all b/c of work. thats usually (F,Sat, or sun)
I weigh 145 lbs and I'm 5'6" . I'm looking to lose about 10 lbs total or 8lbs in 4 weeks.
Answers:
Breakfast- Whole wheat bagel +1 tbs. all natural peanut butter and a fruit
Lunch- Sandwhich of two peices of whole grain bread with 97% (or more) lean turkey breast and a variety of veggies and lettuce. A teaspoon of olive oil on the sandwhich is optional. +One fruit
Snack before practice- about an ounce of whole-wheat pretzels (one serving, you can count them out yourself if you just look at the lable) +a small handful of nuts
Dinner- One fillet of grilled chicken or fish, half a cup of either brown rice or whole wheat pasta or a whole grain roll, and half a plate filled with fresh fruits and vegetables.
Dessert- One nonfat yogurt, at least an hour after dinner to keep your blood-sugar regular