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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 />Gluten FREE!<br />Start your day off right with protein and fruits.<br />Two peppered hard-boiled eggs for your love of dairy and a banana.<br />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 />Gluten FREE!<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 />Gluten FREE!<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 />Gluten FREE!<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 you shouldn’t have 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 />
  9. 9. TUESDAY – Breakfast<br />A juicy grapefruit for breakfast<br />Top it with some sugar to sweeten it up!<br />Gluten FREE!<br />Grapefruit: 100 calories, Sugar: 15 calories <br />
  10. 10. TUESDAY– Lunch<br />Gluten FREE!<br />From India, you can pack some delightful chicken tikka masala, accompanied by basmati rice and peas. <br />It’s actually surprisingly easy to make; try it!<br />Chicken Tikka Masala: 404 calories<br />Basmati rice w/ peas: 175 calories<br />
  11. 11. TUESDAY– Snack<br />Tuesday is orange!<br />Have some crisp, crunchy, refreshing baby carrots!<br />Gluten FREE!<br />Baby carrots: 30 calories<br />
  12. 12. TUESDAY– Dinner<br />Gluten FREE!<br />Who said you can’t have a juicy American sirloin steak on a diet?<br />Accompany that with some asparagus and steak sauce! <br />6 oz Steak: 318 calories<br />8 spears asparagus: 27 calories<br />2 tbsp A1 Sauce: 30 calories<br />
  13. 13. TUESDAY – Calorie Count<br />Despite the two hearty and flavorful meals, our budgeted meals only account for 1099 calories. We’ve left room for additional snacks, soda, or dessert!<br />Did you know both your meals Monday and Tuesday were gluten free? <br />Rice is a gluten-free food! <br />
  14. 14. WEDNESDAY – Breakfast<br />Try an egg white omelet to start your Wednesday off right!<br />Add a full cup of yogurt to complete your breakfast and satisfy a dairy craving!<br />Gluten FREE!<br />4 egg whites: 68 calories; <br />1 cup yogurt: 155 calories <br />
  15. 15. WEDNESDAY – Lunch<br />Gluten FREE!<br />Full of heart healthy omega 3 fatty acids, a grilled salmon steak can be packed for Wednesday!<br />Have a full cup of lemony corn on the side!<br />Salmon: 204 calories<br />Lemon corn: 181 calories <br />
  16. 16. WEDNESDAY – Snack<br />Wednesday is white/yellow, as you might’ve guessed by the egg whites, yogurt, and corn.<br />Have a sweet banana as a snack! Feel free to add some peanut butter.<br />Gluten FREE!<br />Banana: 109 calories<br />1 tbsp Peanut Butter: 94 calories<br />
  17. 17. WEDNESDAY – Dinner<br />Time for some authentic traditional Italian cuisine!<br />I’m not talking about pizza and pasta, but sausages and polenta!<br />Gluten FREE!<br />Sausages: 162 calories<br />Polenta: 100 calories<br />
  18. 18. WEDNESDAY – Calorie Count<br />Three full meals today and a hearty snack only add up to 1163 calories.<br />Once again, your meals for the day are completely gluten free! You can safely add corn onto your list of gluten free foods.<br />
  19. 19. THURSDAY – Breakfast<br />Time for your first salad…a nice and sweet fruit salad!<br />Apples, melons, kiwi, pineapple, oranges, whatever your favorite fruits, toss ‘em in!<br />Gluten FREE!<br />1.5 cups fruit salad: 105 calories<br />
  20. 20. THURSDAY – Lunch<br />Gluten FREE!<br />Pack a roasted chicken breast atop a mound of fluffy mashed potatoes for lunch on Thursday!<br />Chicken: 186 calories<br />1 cup mashed potatoes: 174 calories<br />
  21. 21. THURSDAY – Snack<br />Since it’s the summertime, how about 2 slices of a juicy green watermelon as a snack?<br />Gluten FREE!<br />Watermelon: 172 calories <br />
  22. 22. THURSDAY – Dinner<br />Gluten FREE!<br />Here are two potentially unfamiliar flavorful dishes!<br />Try Ethiopianmisirwot, a spicy stew, and Ethiopian iab, a cooling dairy dish, nicely complementing the spicy misirwot.<br />Misirwot: 244 calories<br />Iab: 116 calories<br />
  23. 23. THURSDAY – Calorie Count<br />Chicken, potatoes, lots o’ sweet fruits, and two Ethopian classics only amount to 997 calories.<br />Plenty of room for a “cheat” or dessert!<br />Even potatoes and lentils are gluten free, giving you a gluten free day again.<br />
  24. 24. FRIDAY – Breakfast<br />Even in a diet, you can have choices to eat your favorite foods!<br />Start your day off with a bowl of Chex, Fruity/Cocoa Pebbles, or Corn Flakes!<br />Optional: slices of strawberries.<br />Gluten FREE!<br />Cereal: 120 calories at most<br />½ cup 1% milk: 102 calories<br />Strawberries: 26 calories<br />
  25. 25. FRIDAY – Lunch<br />Gluten FREE!<br />Kick it up a notch with some Jamaican jerk chicken!<br />Pair it with carrots on the side!<br />Chicken: 186 calories<br />Jerk sauce: 40 calories<br />2 carrots: 8 calories<br />
  26. 26. FRIDAY – Snack<br />End your weekday with the snack of blueberries.<br />Blueberries are often described as a “super food” because they’re so nutritious and high in antioxidants.<br />Gluten FREE!<br />1 cup blueberries: 83 calories<br />
  27. 27. FRIDAY – Dinner<br />Gluten FREE!<br />Eggplant parmesan is a hearty delicious way to get a serving of vegetables.<br />Just make sure you use gluten free flour for the breading!<br />Eggplant parmesan: 487 calories<br />
  28. 28. FRIDAY – Calorie Count<br />The calorie count for today clocks in at 1056 calories.<br />Enough left for a drink or two since it is Friday after all.<br />
  29. 29. SATURDAY – Breakfast<br />Gluten FREE!<br />Cottage cheese is a healthy and nutritious way to satisfy your dairy craving!<br />Toss in some fresh blueberries and sliced apples!<br />6 oz cottage cheese: 168 calories<br />Fruit: 71 calories<br />
  30. 30. SATURDAY – Lunch<br />Gluten FREE!<br /> Some people say a diet isn’t a diet unless there’s a salad involved.<br />To satisfy those haters, how about a Greek salad for lunch?<br />Mmm.. feta cheese<br />Greek Salad: 150 calories<br />1 tbsp dressing: 75 calories at most<br />
  31. 31. SATURDAY– Snack<br />A favorite comfort snack of Marilu’s, gluten-free poppy seed and onion sesame sticks!<br />If you like mixing your sweet and savory, try dipping them in peanut butter!<br />Gluten FREE!<br />Sesame sticks: 153 calories<br />1 tbsp Peanut butter: 94 calories<br />
  32. 32. SATURDAY– Dinner<br />Gluten FREE!<br />For a classic twist on a popular dish, try a Green Pizza.<br />Make the base with gluten-free flour, and instead of your traditional tomato sauce, use pesto!<br />Then top with broccoli, oregano, or basil. <br />323 calories for a large slice<br />
  33. 33. SATURDAY – Calorie Count<br />Lots of vegetables today! <br />Only 1033 calories for the day, once again leaving room for Beth to go out with friends, or splurge on dessert!<br />
  34. 34. SUNDAY – Breakfast<br />Start your Sunday off right with a Southwestern egg omelet!<br />Beans, cheese, onions, and salsa inside of eggs; filling and simply delish.<br />Gluten FREE!<br />Southwestern omelet: 362 calories<br />
  35. 35. SUNDAY– Lunch<br />Try this recipe for tuna stuffed tomatoes!<br />Vinegar, celery, cilantro, oil, olives, and tuna combine nicely inside of a tomato.<br />Gluten FREE!<br />2 stuffed tomatoes: 300 calories<br />
  36. 36. SUNDAY– Snack<br />Snack on apple wedges with peanut butter OR if you have a sweet tooth for the day, caramel sauce!<br />Gluten FREE!<br />Apple: 55 calories<br />1 tbsppeanut butter or caramel: 94 calories at most<br />
  37. 37. SUNDAY– Dinner<br />Gluten FREE!<br />Bake a juicy pork tenderloin, basted in Korean cheehou or hoisin sauce.<br />Pair with bell peppers and snap peas!<br />Hoisin tenderloin: 330 calories<br />Veggies: 44 calories<br />
  38. 38. SUNDAY – Calorie Count<br />This final day of the week clocks in at 1185 calories with its three hearty meals.<br />We hope you’ve enjoyed your week of meals and strive to exercise at least twice a week!<br />
  39. 39. General Food Tips<br />Try drinking Crystal Light, tea, water with lemon juice, or seltzer instead of soda! You will be shocked at how many calories this cuts out.<br />When cooking, try using PAM non-stick spray instead of oil. One tablespoon of oil has over 100 calories while a spray of pam has just 7.<br />
  40. 40. Conclusion<br />On Team Fides’ adventurous but simple meal plan, Beth will be able to satisfy her dairy cravings while enjoying foods from Ethiopia, Italy, China, India, Greece, Jamaica, and Korea!<br />Beth will not needto alter her lifestyle to lose weight. She can keep up her snacking and her busy schedule while still eating well!<br />Our plan is completely gluten-free, high in vitamins, and low in fats due to the large number of fruits and veggies.<br />