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SAMPLE 5000 CALORIE DIET
6:00 am Breakfast:
56 grams Protein powder
3 cups Milk, low fat (1%)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered
77g P – 99g C – 18g F – Calories: 866
9:00 am Snack:
1/2 cup Cottage cheese, light/low fat
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds
70g P – 90g C – 18g F – Calories: 802
12:00 pm Lunch:
4 1/2 oz Chicken breast
4 oz Cheese, low or non fat
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts
77g P – 99g C – 18g F – Calories: 866
3:00 pm Snack:
49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines
70g P – 99g C – 18g F – Calories: 802
6:00 pm Dinner:
11 oz Beef, lean cuts
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds, slivered
1 1/3 cups Fruit juice
77g P – 99g C – 18g F – Calories: 866
9:00 pm Snack:
11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered
77g P – 99g C -18g F – Calories: 866
Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004
As always,this is just a guideline and can be modified to better suit your own needs and tastes.Have fun with it and EXPERIMENT!!!
Most of all................EAT AND GROW!!!!!!!!!!!
6:00 am Breakfast:
56 grams Protein powder
3 cups Milk, low fat (1%)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered
77g P – 99g C – 18g F – Calories: 866
9:00 am Snack:
1/2 cup Cottage cheese, light/low fat
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds
70g P – 90g C – 18g F – Calories: 802
12:00 pm Lunch:
4 1/2 oz Chicken breast
4 oz Cheese, low or non fat
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts
77g P – 99g C – 18g F – Calories: 866
3:00 pm Snack:
49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines
70g P – 99g C – 18g F – Calories: 802
6:00 pm Dinner:
11 oz Beef, lean cuts
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds, slivered
1 1/3 cups Fruit juice
77g P – 99g C – 18g F – Calories: 866
9:00 pm Snack:
11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered
77g P – 99g C -18g F – Calories: 866
Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004
As always,this is just a guideline and can be modified to better suit your own needs and tastes.Have fun with it and EXPERIMENT!!!
Most of all................EAT AND GROW!!!!!!!!!!!
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