I’m 14, 5’4, and 117 pounds. I want to lose five pounds by losing two pounds per week. I also run four miles a day. What should my daily meal plan consist of- like breakfast, lunch, dinner, and snacks? And what are healthy food choices? Thanks.
You already seem pretty trim and you exercise quite a bit. Be careful not to loose too much weight! But some great meal plans would be:
DAY ONE
Breakfast: scrambled eggwhites with mushroom and spinach, 1 piece whole grain toast.
Snack: Fruit or unsweetened fat free yogurt with berries
Lunch: Salad filled with mixed greens, radishes, celery, cucumber, tomato, flaxseeds, avocado, and mustard or hummus as dressing.
After-school snack: Kashi cereal bar or a banana
Dinner: 1/4 Cup Brown Rice with Steamed Veggies
Midnight Snack: veggies/fruit, or 5-calorie jello, any unsweetened tea
DAY TWO
Breakfast: Banana Blueberry Smoothie (make with fat-free milk or unsweetened almond milk)
Morning Snack: 10 Almonds or Fruit
Lunch: Turkey Wrap (fat free turkey slices with mustard and lettuce on whole grain mini wrap), Source 0% Yogurt Cup
Afterschool Snack: Apple with Peanut Butter
Dinner: Wild Salmon with steamed vegetables
Midnight Snack: Veggies/Fruit, 5-calorie Jello, any unsweetened tea
Some great recipes for anytime:
-Banana Peanut Butter Shake (great for after a workout): 1 Medium Banana, 1 tsp. peanut butter, 1 cup unsweetened almond milk, 4 icecubes. (200 calories or less)
- Egg McMuffin: 2 egg whites, scrambled. 1 whole grain english muffin. 1 slice Allegro low fat cheese. 1 turkey bacon strip. (200 calories or less)
- Yummy Oatmeal: 1/4 cup steel cut oats, half apple finely chopped, 1 tsp. peanut butter, splash of unsweetened almond milk, cinnamon (200-300 cal)
Hope I helped! Remember, if your hungry fill up on fruits and vegetables. Try to have high protein, high-fibre meals to stay full! Sip on green tea- its an appetite supressent. Contact me for more mealplans/recipe ideas!
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You already seem pretty trim and you exercise quite a bit. Be careful not to loose too much weight! But some great meal plans would be:
DAY ONE
Breakfast: scrambled eggwhites with mushroom and spinach, 1 piece whole grain toast.
Snack: Fruit or unsweetened fat free yogurt with berries
Lunch: Salad filled with mixed greens, radishes, celery, cucumber, tomato, flaxseeds, avocado, and mustard or hummus as dressing.
After-school snack: Kashi cereal bar or a banana
Dinner: 1/4 Cup Brown Rice with Steamed Veggies
Midnight Snack: veggies/fruit, or 5-calorie jello, any unsweetened tea
DAY TWO
Breakfast: Banana Blueberry Smoothie (make with fat-free milk or unsweetened almond milk)
Morning Snack: 10 Almonds or Fruit
Lunch: Turkey Wrap (fat free turkey slices with mustard and lettuce on whole grain mini wrap), Source 0% Yogurt Cup
Afterschool Snack: Apple with Peanut Butter
Dinner: Wild Salmon with steamed vegetables
Midnight Snack: Veggies/Fruit, 5-calorie Jello, any unsweetened tea
Some great recipes for anytime:
-Banana Peanut Butter Shake (great for after a workout): 1 Medium Banana, 1 tsp. peanut butter, 1 cup unsweetened almond milk, 4 icecubes. (200 calories or less)
- Egg McMuffin: 2 egg whites, scrambled. 1 whole grain english muffin. 1 slice Allegro low fat cheese. 1 turkey bacon strip. (200 calories or less)
- Yummy Oatmeal: 1/4 cup steel cut oats, half apple finely chopped, 1 tsp. peanut butter, splash of unsweetened almond milk, cinnamon (200-300 cal)
Hope I helped! Remember, if your hungry fill up on fruits and vegetables. Try to have high protein, high-fibre meals to stay full! Sip on green tea- its an appetite supressent. Contact me for more mealplans/recipe ideas!
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