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Mealplan 65kg women low carbs
1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 17, 2015 to Aug. 23, 2015
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Monday's Diet
Plan 1492.6 Calories 36.7g Carbs 86.5g Fat 141.2g Protein
Meal Summary Ingredients Directions
Breakfast
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
4 serving Zucchini Hash Browns
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
Zucchini Hash Browns
scaled to 4 serving
2 large Egg
6.5 g Garlic powder
4.6 g Onion powder
2 dash Pepper
2 dash Salt
27 g Olive oil
480 g Zucchini
Zucchini Hash Browns
Heat oil in skillet. Mix together
zucchini, slightly beaten eggs, salt,
pepper, garlic powder and onion
powder. Drop by spoonfuls into the
hot skillet. After browning on one
side flip and brown the other side.
Lunch
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
2 serving Easy Garlic Chicken
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
Easy Garlic Chicken
Leftovers from yesterday, eat
2 serving
Easy Garlic Chicken
Melt butter in a large skillet over
medium high heat. Add chicken and
sprinkle with garlic powder,
seasoning salt and onion powder.
Saute about 10 to 15 minutes on
each side, or until chicken is cooked
through and juices run clear.
Dinner
551.1 Calories | 11.3g Carbs |
24.6g Fat | 67.7g Protein
2 serving Scallion Crusted Artic
Char
522.6 Calories | 5.8g Carbs | 24.3g
Fat | 66.8g Protein
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet Trout
15 g Light mayonnaise
4 medium (41/8" long)
Scallions
Red bell pepper
1 cup, sliced Red bell pepper
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler
pan with foil. Finely chop scallions
and stir together with mayonnaise.
Pat fillets dry. Place fillets, skin sides
down, on broiler pan and season
each fillet with a generous pinch of
salt and pepper. Spread scallion
mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until
2. 1 cup, sliced (92 g) Red bell
pepper
28.5 Calories | 5.5g Carbs | 0.3g
Fat | 0.9g Protein
scallions are slightly charred and fish
is just cooked through, about 8
minutes.
Tuesday's Diet
Plan 1421.2 Calories 24.3g Carbs 85.8g Fat 134.0g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and
pepper onto the beaten eggs; beat
together until well blended. Stir in the
Cheddar cheese. Melt the
margarine in a skillet over medium
heat. Pour in the eggs, and cook,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
2 steak Seared strip steak
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
Seared strip steak
scaled to 2 steak
2 steak (yield from 136 g raw
meat) Beef steak
12 g Salt
1.1 g Pepper
9 g Olive oil
Seared strip steak
Remove the steak from the
refrigerator and let it come to room
temperature, about 30 to 45
minutes. Season the steak on both
sides with the salt and pepper. Rub
both sides with the olive oil and set
aside. Heat a medium heavy
bottomed frying pan (not nonstick!)
over high heat until very hot but not
smoking, about 3 to 4 minutes. (If
the pan gets too hot and starts to
smoke, take it off the heat to cool a
bit.) Place the steak in the pan and
let it cook undisturbed until a dark
crust forms on the bottom, about 3 to
4 minutes. Flip the steak using
tongs or a spatula and cook until it's
medium rare, about 3 to 4 minutes
more. To check for doneness, use
your finger to press on the steak: It
should be firm around the edges but
still give in the center. You can also
use an instantread thermometer; it
should read about 125°F to 130°F.
Transfer the steak to a cutting board
and let it rest for at least 5 minutes
before serving.
Dinner
431.0 Calories | 21.0g Carbs |
Grilled Salmon Cakes
scaled to 3 serving (eat 1
Grilled Salmon Cakes
Pick through the salmon and remove
8. minute. Uncover and turn the
spinach over again. Cover the pan
and cook for an additional minute.
After 2 minutes of covered cooking
the spinach should be completely
wilted. Remove from heat. Drain any
excess moisture from the pan. Add a
little more olive oil, sprinkle with salt
to taste. Serve immediately.
Sunday's Diet
Plan 1453.2 Calories 26.3g Carbs 91.8g Fat 119.9g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and
pepper onto the beaten eggs; beat
together until well blended. Stir in the
Cheddar cheese. Melt the
margarine in a skillet over medium
heat. Pour in the eggs, and cook,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
546.8 Calories | 2.6g Carbs | 39.1g
Fat | 44.4g Protein
4 meatballs Cheese Meatballs
546.8 Calories | 2.6g Carbs | 39.1g
Fat | 44.4g Protein
Cheese Meatballs
Leftovers from yesterday, eat
4 meatballs
Cheese Meatballs
Preheat oven to 400 degrees F. Line
a baking sheet with foil and set
aside. Dice cheese into 16 even
cubes. Set aside. In a medium bowl,
mix together eggs and seasoning.
Add ground beef and combine
evenly. Mold beef mixture around
each cheese cube until a 1" meatball
is formed. Arrange each meatball on
the baking sheet about 1" apart from
each other. Bake for approximately
20 minutes and serve.
Dinner
434.7 Calories | 21.1g Carbs |
18.0g Fat | 40.4g Protein
1 serving Poached Salmon
277.2 Calories | 2.3g Carbs | 10.8g
Fat | 33.9g Protein
1 serving Carrots with hummus
157.5 Calories | 18.8g Carbs | 7.2g
Poached Salmon
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 3/4 dash Salt
2 1/4 sprig Dill
3/4 sprigs Parsley
89 g Water
110 g White wine
23 g Shallots
3/4 dash Pepper
Poached Salmon
Sprinkle the salmon fillets with a little
salt. Put the wine, water, dill, parsley
and onions in a saut pan, and bring
to a simmer on medium heat. Place
salmon fillets, skinside down on the
pan. Cover. Cook 5 to 10 minutes,
depending on the thickness of the
fillet, or to desired doneness. Do not
overcook. Serve sprinkled with
9. Fat | 6.5g Protein 510 g Atlantic salmon
Carrots with hummus
scaled to 1 serving
74 g Hummus
10 medium Baby carrots
freshly ground black pepper.
Carrots with hummus
Dip carrots into hummus, eat.
Grocery List
Dairy Products
0.705 oz (20 g) Goat cheese Hard type
3 oz (85 g) Colby cheese
7.2 oz (204 g) Cheddar cheese
47.223 extra large (2644 g) Egg Whole, fresh eggs
2.646 oz (75 g) Feta cheese
12.832 tbsp (182 g) Butter Unsalted
Beef Products
2 steak (yield from 136 g raw
meat) (216 g)
Beef steak Tenderloin, separable lean and fat, trimmed to 0" fat, select, cooked,
broiled
6 oz (170 g) Ground beef 80% lean meat / 20% fat, raw
Soups, Sauces, and Gravies
0.99 cup (8 fl oz) (248 g) Barbecue sauce
0.093 cup (25 g) Worcestershire sauce
Fats and Oils
5 1/3 tbsp (72 g) Olive oil Salad or cooking
1 cup (231 g) Italian dressing Salad dressing, fatfree
6 1/3 tbsp (95 g) Light mayonnaise Salad dressing, light
2 1/4 tbsp (32 g) Vegetable oil Natreon canola, high stability, non trans, high oleic (70%)
Soy and Legume Products
8 tbsp (128 g) Peanut butter Chunk style, without salt
0.9 cup (221 g) Hummus Commercial
Uncategorized
3/4 tsp (3.3 g) Grill Creations Smokey Mesquite Seasoning
Beverages
1 1/4 serving 5 fl oz (184 g) White wine Alcoholic beverage, table
5/8 cup (148 g) Water Plain, clean water
Spices and Herbs
1 5/8 tbsp (16 g) Garlic powder Spices
10. 5.308 tsp (32 g) Salt Table
0.13 tbsp (0.975 g) Chili powder Spices
1.058 tbsp (6.7 g) Curry powder Spices
1.014 tbsp (7 g) Onion powder Spices
2.446 tsp (5.1 g) Pepper Spices, black
1/8 tbsp (0.675 g) Cayenne pepper Spices, red or cayenne
4.167 tbsp, leaves (7.5 g) Tarragon Spices, dried
0.174 cup sprigs (1.55 g) Dill Fresh
Vegetables and Vegetable Products
0.6 cup, chopped (60 g) Scallions Spring onions or scallions (includes tops and bulb), raw
2.783 cup, sliced (256 g) Red bell pepper Sweet, raw
0.021 cup (1.25 g) Parsley Raw
3 3/4 tbsp chopped (38 g) Shallots Raw
5 1/2 tbsp chopped (17 g) Chives Raw
21 1/3 cup (640 g) Spinach Raw
1.783 cup, sliced (164 g) Green bell pepper Sweet, green, raw
1.7 large (549 g) Zucchini Summer squash, includes skin, raw
3.821 cup (512 g) Asparagus Raw
0.095 cup (13 g) Garlic Raw
3.529 NLEA serving (300 g) Baby carrots Baby, raw
10 stalks, large (11 inches long)
(640 g)
Celery Raw
0.453 cup, chopped (73 g) Onions Raw
Pork Products
1 1/3 strip (16 g) Bacon Raw, cured pork
Finfish and Shellfish Products
3.22 fillet (1275 g) Atlantic salmon Fish, wild, raw
35.153 oz (996 g) Trout Fish, mixed species, raw
3/4 can (16 oz) (277 g) Pink salmon Fish, canned, drained solids with bone
Poultry Products
6 2/3 breast, bone and skin
removed (1576 g)
Chicken breast Broilers or fryers, meat only, raw
Sausages and Luncheon Meats
448 grams 1 serving (448 g) Sliced ham Regular (approximately 11% fat)
11. Disclaimer
This meal plan is given to you as an example of foods, recipes and portion sizes that
will help you to achieve your fitness goals.
This is a meal plan from a personal trainer and is given as guidance only. This is not a
meal plan delivered by a registered dietician that is made specifically for you and your
specific dietary needs.
It is recommended that you consult a registered dietician or a doctor before taking on
a new eating plan.