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  1. 1. Beth’s Nutrition Plan<br />By Team Fides<br />
  2. 2. Goals<br />Our nutrition plan will allow you to lose weight while emphasizing:<br />Flavor<br />Variety<br />Nutrition<br />In addition, we want to preserve your current lifestyle, so we’ve incorporated:<br />Snacks! No need to give up snacking<br />Quick/portable lunches that you can eat despite your busy schedule<br />
  3. 3. Calories<br />An average 130 pound woman who gets no exercise in a day will burn 1500 calories. <br />As such, we’ve budgeted our plans to aim for 1200 calories a day.<br />If you exercise twice a week with this plan, you will lose a pound a week!<br />
  4. 4. MONDAY – Breakfast<br />Start your day off right with protein and fruits.<br />Two nice hard-boiled eggs since we know you like dairy, and a banana is nutritious and satisfying! <br />Eggs: 140 calories; Banana: 109 calories <br />
  5. 5. MONDAY – Lunch<br />This twist on a traditional turkey wrap substitutes the tortilla with lettuce, cutting out the gluten.<br />Peppered roasted turkey breast, sliced avocado, tomato, lettuce, and mustard, mmm!<br />Turkey: 177 calories; Avocado: 144 calories; veggies/mustard: 16 calories<br />
  6. 6. MONDAY – Snack<br />We encourage to snack during work!<br />We’ve assigned each workday a color; just follow the colors of the rainbow! <br />Monday is red, so what better than delicious ripe strawberries?<br />8 strawberries: 29 calories<br />
  7. 7. MONDAY – Dinner<br />For dinner, we have a classic Chinese dish. <br />Sweet and sour chicken breast, stir-fried with peppers, broccoli, snap peas, and scallions.<br />Chicken: 260 calories; sauce: 60 calories; veggies: 56 calories<br />
  8. 8. MONDAY – Calorie Count<br />Here is the nutritional info for Monday’s plan, which includes 2 cups of orange juice, since we don’t expect you to only drink water:<br />1209 calories<br />32g fat (23.7% of your calories)<br />126g carbs (41.4% of your calories)<br />106g protein (34.8% of your calories)<br />The government recommends no more than 30% of your calories come from fat.<br />

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