Day 3 Menu

Image by Ⓖraham via Flickr

All right, this will be my first official menu post! Each day will consist of 6 meals, and between 1000-1300 calories.

Today's Menu:

• Breakfast - Protein Smoothie
• 1/2 Grapefruit
• 1/2 Granny Smith Apple
• 2oz Blueberries
• 1 Medium Banana
• 1/2 cup Non-Fat Plain Yogurt
• 1/2 cup 100% Cranberry-Pomegranate Juice
• 1 Scoop SciFit Pineapple-Mango Protein Powder 
• 295 Calories
• 53g Carbohydrates ****Correction I misfigured. Total Carbs = 42g****
• < 2g fat
• 26g Protein
• Mid Morning Snack - Kashi Cranberry Walnut Bar
• 120 Calories
• 22g Carbohydrates
• 3g fat
• 4g Protein
• Lunch - Chicken Salad
• 6oz Grilled Chicken Breast
• 1/2 Boiled Egg
• 4oz Salad mix (Romaine, Cabbage, Carrot, Drizzle of Olive Oil, 1/2 tbsp Grated Parmesan)
• 230 Calories
• < 2g Carbohydrates
• 8g fat
• 39g Protein
• Mid Afternoon Snack - Kashi Oatmeal Raisin Cookie
• 130 Calories
• 20g Carbohydrates
• 4.5g fat
• 2g Protein
• Pre Workout - Kashi Crunchy Pumpkin Spice Flax (1 bar of 2 pack)
• 90 Calories 
• 13g Carbohydrates
• 3g fat
• 3g Protein
• Post Workout - Protein Shake
• 4oz Almond Milk
• 1 Scoop Pure Protein Chocolate Powder
• 170 Calories
• 8g Carbohydrates
• 4g fat
• 26g Protein

Daily Totals:

• 1035 Calories
• 107g Carbohydrates
• 24.5g Fat
• 100g Protein

The USDA Recommended Daily Allowances on a 2000 Calorie Diet are:

• 2000 Calories
• 300g Carbohydrates
• 65g Fat
• 50g Protein

As you can see, we are cutting the carbs, fat, and calories, while INCREASING the Protein intake. you have to FEED the muscles, in order for them to grow. Most DIETS, miss the boat on the protein, which forces the body into starvation mode. This menu, allows your body to be in a calorie deficit, while continuing to feed the muscles, which should (in theory), speed up the metabolism, and thereby the fat burning!

*******************************UPDATE******************************************
Based on further research, I will be reducing the Carbs of the morning smoothie, by at least one serving. Will probably rotate the fruits, rather than adding all of them each morning.

********************************UPDATE 2****************************************
Added a small snack after we got home!

• Sliced Cheddar Cheese 1oz 
• 110 Calories
•  9g fat 
• 1g Carbohydrates 
• 7g Protein 
• 1/2 hardboiled egg
• 35 Calories
• 2.5g faat
• .5 g carbs
• 3g Protein

That makes the total for the day:

• 1180 Calories
• 36g fat
• 108.5g carbs
• 110g Protein

Not bad. Kept the Calories under 1200, the Fat under 40g, and the Carbs under 150g. I would like to drop the carbs under 100g, but everything else is in the correct range, already!