Tuesday, July 1, 2014

Meal Plan for Small People

Sample Meal Plan for Jenny
I encourage eating four to five small meals a day especially when you wake up early and go to bed late.  It helps me to stop mindless snacking during the afternoon especially when I feel restless or hungry. Here is a list of everything that I ate today:  July 1st 2014. 

½ cup of oatmeal: 150 calories
½ banana: 50 calories
¼ cup of Greek yogurt (regular): 55 calories
¼ cup of strawberries: 12 calories
1 scoop of Tera’s whey protein powder: 55 calories
1 tsp of cinnamon: 7 calories
Total: 330 calories

AM: Snack:
1 tbsp of peanut butter: 90 calories
Water with 1 tbsp of chia seeds: 65
Total: 135 calories

Low carb tortilla: 80 calories
1 tbsp of mustard: 10 calories
1 large carrot: 30 calories
2 ounces of turkey: 90 calories
1 small apple: 50 calories
Total: 260 calories

PM Snack:
Herbal life protein shake with ½ cup of blueberries: 225 calories
Total: 225 calories

5 ounces of salmon: 245 calories
8 cherry tomatoes with olive oil: 50 calories
1 cup of romaine lettuce with dressing : 100 calories
Total: 400 calories

Daily Total: 1370 calories
Protein: 105 grams of protein

This is a low calorie sample meal for those who want to lose weight. If you want to increase the calorie intake especially after exercising, I suggest adding meat for lunch or dinner.

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