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LOW FAT MENU DAY 3

The diet is lower in fat, slightly higher in carbohydrates for energy for workouts, and higher in protein for muscle repair and building. The idea behind the food choices were to bulk up on a variety of fruits/fruit juices and veggies since they will be high antioxidant, increase satiety from soluble/insoluble fiber, and they are naturally low fat. The protein is not all from meat either. While a good percentage of it is from lean meats, it is also from low fat and fat free dairy and whole grains. This gives a wide variety of proteins for the various bodily needs. With the higher protein content from the meals, there is no need for extra supplementation!

Breakfast
Cals Pro Carb Fat
 Bagel - whole wheat  [1 medium]
185 6 36 2
 Cheese, Cream, lowfat -  [2 tbsp]
69 3.4 2.1 5.3
 Grape juice - canned or bottled, unsweetened, without added vitamin C  [0.75 cup]
116 1.1 28.4 0.2
Snack 1
Cals Pro Carb Fat
 Apples, dried - sulfured, uncooked  [3 ring]
47 0.2 12.7 0.1
 Apricots, dried - sulfured, uncooked  [0.2 cup, halves]
63 0.9 16.3 0.1
 Bananas - dehydrated, or banana powder  [0.2 cup]
69 0.8 17.7 0.4
 Raisins - seedless  [1 small box (1.5 oz)]
129 1.4 34 0.2
 Water - bottled, Poland Spring  [1 cup (8 fl oz)]
0 0 0 0
Lunch
Cals Pro Carb Fat
 Ceaser Dressing, fat free -  [1 tbsp]
3 0 0.3 0
 Cheese, parmesan - grated  [0.5 tbsp]
11 1 0.1 0.8
 Chicken, breast - broilers or fryers, meat only, cooked, roasted  [0.25 cup, chopped or diced]
58 10.9 0 1.2
 Lettuce, Romaine, Chopped -  [0.5 cup]
4 0.4 0.7 0
 Pears, raw -  [1 pear, medium (approx 2-1/2 per lb)]
98 0.6 25.1 0.7
 popcorn - air-popped, white popcorn  [1.5 cup]
46 1.4 9.3 0.5
 Tortilla, whole wheat -  [1 large tortilla, 12" diam.]
73 3 20 0.5
 Water - bottled, Poland Spring  [1 cup (8 fl oz)]
0 0 0 0
Snack 2
Cals Pro Carb Fat
 Celery, raw -  [2 stalk, large (11"-12" long)]
20 1 4.7 0.2
 Peanut butter - smooth style, without salt  [2 tbsp]
190 8.1 6.2 16.3
Dinner
Cals Pro Carb Fat
 Broccoli, cooked - boiled, drained, without salt  [0.5 cup, chopped]
22 2.3 3.9 0.3
 Milk, nonfat - fluid, with added vitamin A (fat free or skim)  [1 cup]
86 8.4 11.9 0.4
 Turkey Lasagna Roll -  [1 serving]
369 43 24 12
Snack 3
Cals Pro Carb Fat
 Blueberries - frozen, unsweetened  [0.2 cup, unthawed]
16 0.1 3.8 0.2
 Low Fat Granola - without Raisins, Kellogg  [0.06 cup]
22 0.5 4.7 0.3
 Raspberries - frozen, red, sweetened  [0.2 cup, unthawed]
52 0.4 13.1 0.1
 Strawberries, frozen - unsweetened  [3 berry]
11 0.1 2.9 0
 Yogurt, plain - skim milk, 13 grams protein per 8 ounce  [0.75 cup (8 fl oz)]
103 10.5 14.1 0.3
 Calories: 1861   Protein: 105.4 (23%)   Carbs: 291.8 (63%)   Fat: 42 (14%)