mealprep.md

Meal Prep Plans

Meals should be approximately 500 calories each leaving 200 calories for a snack (1 cup almonds is ~180 calories). 1700 calories should be the limit with no exercise for weight loss. With exercise, subtract active calories. This adds approximately 350-500 calories for my walking.

South Beach Diet phases 10% carbs (50g) => 27% (135g) => 28% (140g)

Breakfast

most breakfast cereals are not worth the calories that they have. 1 serving with 1/2 cup milk is not enough food but is about 180 calories. Doubled or Tripled would be about 360-500 calories, though. 93g of cereal

corn flakes 28g of is 100 calories.

extra large egg = 89 calories 89 * 3 = 267 5 eggs = 445 calories = breakfast? 3 eggs = 267 2 tortilla = 90 1tbsp butter = 102 357 + 102 459 calories

3 eggs, scrambled with 1tbsp butter, 2 tortillas = 459 calories add in spinach (100g) with eggs => 482 calories

• Sriracha 492 calories

2 eggs + 4 strips bacon + mission tortilla + 1tbsp butter 178 + 160 + 45 + 102 = 485

Lunch

carbs

food	Calories	Serving Size	Protein	Fat	Carbs	Fiber
rice, brown	215	1 cup cooked	5g	1.74g	44.42g	3.5g
rice, white (kokuho)	170	45g uncooked, 3/4 cup cooked	3g	0.5g	39g	1g
sweet potato, japanese	113	130g	2g	0g	27g	4g
sweet potato, normal	86 calories	100g	1.6g	0g	20g	3g
white potato	147	213g	3.6g	0g	33g	5.1g
bread, 647	40	1 slice (28g)	2g	1g	13g	7g
French roll	105	1 roll	3.3g	1.6g	19g	1.2g
carb balance whole wheat tortilla	45	1 tortilla (28g)	3g	1.5g	13g	9g

Protein

food	Calories	Serving Size	Protein	Fat	Carbs	Fiber
black beans	218	1 cup canned	14.47g	1g	40g	16.6g
chicken breast	110	4oz (112g)	24g	1g	0g	0
chicken thigh & legs	130	4oz (112g)	21g	4.5g	0g	0
tuna	180	1 can	42g	1.5g	0g	0
almonds	164	1oz (28g)	6g	14.2g	6g	3.5g
egg, hardboiled	89	1 extra large	7.3g	6g	0.65g	0g
Organic Creamy Peanut Butter, Kirkland	200	8g	15g	7g	3g
bacon	80	2 slices (15g)	5g	7g	0g	0g

fiber/vegetables (eat as much as i want)

food	Calories	Serving Size	Protein	Fat	Carbs	Fiber
broccoli	30	89g	2g	0g	4g	2g
spinach	23	100g	3g	0.4g	4g	2.2g
raw carrots	35	85g	1g	0g	8g	2g
snow peas	35	83g (1/2 cup cooked)	2g	0g	6g	2g
asparagus	27	134g	2.9g	0g	5g	2.8g
green beans	20	120g (1/2 cup)	1g	0g	4g	2g
romaine/other lettuce for salads	8	47g (1 cup shredded)	0.6g	0g	2g	1g
tomatoes/cherry tomatoes	18	100g	1g	0g	4g	1.2g

fruits

food	Calories	Serving Size	Protein	Fat	Carbs	Fiber
banana	105	118g (1 medium 7-8" long)	1.3g	0.4g	27g	3.1g

fats/oils/condiments

food	Calories	Serving Size	Protein	Fat	Carbs	Fiber
butter	102	1 tbsp	0g	11.5g	0g	0g
olive oil	119	1tbsp	0g	13.5g	0g	0g
mayonnaise	100	1tbsp (14g)	0g	11g	0g	0g
soy sauce	8	1tbsp	1g	0g	1.22g	0g
sriracha	10	1tbsp	0g	0g	2g	0g

brown rice + tuna + banana 215 + 180 + 105 = 500