2. Goals Our nutrition plan will allow you to lose weight while emphasizing: Flavor Variety Nutrition In addition, we want to preserve your current lifestyle, so we’ve incorporated: Snacks! No need to give up snacking Quick/portable lunches that you can eat despite your busy schedule
3. Calories An average 130 pound woman who gets no exercise in a day will burn 1500 calories. As such, we’ve budgeted our plans to aim for 1200 calories a day. If you exercise twice a week with this plan, you will lose a pound a week!
4. MONDAY – Breakfast Start your day off right with protein and fruits. Two nice hard-boiled eggs since we know you like dairy, and a banana is nutritious and satisfying! Eggs: 140 calories; Banana: 109 calories
5. MONDAY – Lunch This twist on a traditional turkey wrap substitutes the tortilla with lettuce, cutting out the gluten. Peppered roasted turkey breast, sliced avocado, tomato, lettuce, and mustard, mmm! Turkey: 177 calories; Avocado: 144 calories; veggies/mustard: 16 calories
6. MONDAY – Snack We encourage to snack during work! We’ve assigned each workday a color; just follow the colors of the rainbow! Monday is red, so what better than delicious ripe strawberries? 8 strawberries: 29 calories
7. MONDAY – Dinner For dinner, we have a classic Chinese dish. Sweet and sour chicken breast, stir-fried with peppers, broccoli, snap peas, and scallions. Chicken: 260 calories; sauce: 60 calories; veggies: 56 calories
8. MONDAY – Calorie Count 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: 1209 calories 32g fat (23.7% of your calories) 126g carbs (41.4% of your calories) 106g protein (34.8% of your calories) The government recommends no more than 30% of your calories come from fat.
