Lose the Goose! 3 Day Sampler

Transcription

1 Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein 18 g (40%) / Fat 6 g (29%) / Fluid 23 10:00 AM apples 1 small 55 cal almond butter 1 1/2 Tbsp 150 cal Calories 205 cal / Carbs 19 g (37%) / Protein 5 g (9%) / Fat 12 g (53%) / Fluid 19 Lunch 12:00 PM turkey breast, roasted 6 oz 231 cal baby carrots 5 large 26 cal romaine lettuce 3 leaf 3 cal tomatoes 1/4 Cup(s) 8 cal romaine lettuce 2 outer leaf 10 cal Calories 278 cal / Carbs 10 g (15%) / Protein 52 g (75%) / Fat 4 g (12%) / Fluid 26 3:00 PM bananas 1 small 90 cal whole milk 8 fl. oz. 149 cal Calories 239 cal / Carbs 35 g (58%) / Protein 9 g (15%) / Fat 8 g (31%) / Fluid 26

2 Dinner 6:00 PM broccoli, no salt, boiled 1 Cup(s) 55 cal cod fish 5 oz 116 cal black beans, no salt, boiled 1/3 Cup(s) 76 cal wild rice, cooked 1/4 Cup(s) 41 cal extra virgin olive oil 1/2 Tbsp 60 cal Calories 348 cal / Carbs 34 g (39%) / Protein 36 g (41%) / Fat 9 g (23%) / Fluid 27 8:00 PM sweet cherries 'n cottage cheese 1 serving 187 cal Calories 187 cal / Carbs 26 g (56%) / Protein 15 g (33%) / Fat 3 g (13%) / Fluid 19 Day 2 Breakfast 7:00 AM drinking water 1 Cup(s) 0 cal basil and parm scrambled eggs 1 serving 298 cal Calories 298 cal / Carbs 11 g (15%) / Protein 17 g (23%) / Fat 20 g (62%) / Fluid 17 10:00 AM grapes 1 oz 16 cal nuts pistachio raw 1 oz (49 kernels) 159 cal Calories 175 cal / Carbs 12 g (27%) / Protein 6 g (14%) / Fat 13 g (67%) / Fluid 17 Lunch 12:00 PM balsamic vinegar 1/4 Tbsp 4 cal cranberries, dried sweetened 1/4 Cup(s) 92 cal extra virgin olive oil 1/4 Tbsp 30 cal romaine lettuce 2 Cup(s) 16 cal

3 chicken, boneless, roasted 5 oz 237 cal Calories 379 cal / Carbs 28 g (30%) / Protein 37 g (39%) / Fat 14 g (32%) / Fluid 23 3:00 PM pears 1 small 79 cal blackberries 1 Cup(s) 62 cal Calories 141 cal / Carbs 35 g (99%) / Protein 3 g (7%) / Fat 1 g (6%) / Fluid 24 Dinner 6:00 PM spinach, no salt, boiled 1 Cup(s) 41 cal beef flank, lean, broiled 4 oz 218 cal sweet potato, no salt, baked 1 1/2 small 81 cal Calories 340 cal / Carbs 25 g (30%) / Protein 39 g (45%) / Fat 10 g (26%) / Fluid 26 8:00 PM cottage cheese, 2% milkfat 1/2 Cup(s) 97 cal blueberries 1/4 Cup(s) 21 cal Calories 118 cal / Carbs 9 g (32%) / Protein 14 g (46%) / Fat 3 g (22%) / Fluid 20 Day 3 Breakfast 7:00 AM basil and parm scrambled eggs 1 serving 298 cal Calories 298 cal / Carbs 11 g (15%) / Protein 17 g (23%) / Fat 20 g (62%) / Fluid 25 egg, hard boiled 1 large 78 cal

4 10:00 AM bananas 1 small 90 cal Calories 167 cal / Carbs 24 g (56%) / Protein 7 g (18%) / Fat 6 g (30%) / Fluid 20 Lunch 12:00 PM tuna fish, very low-sodium, in water 6 oz 168 cal romaine lettuce 3 leaf 3 cal olive oil, mayonnaise, light 2/3 Tbsp 33 cal apples 1 small 55 cal tomatoes 1/4 Cup(s) 8 cal Calories 267 cal / Carbs 18 g (26%) / Protein 39 g (59%) / Fat 6 g (20%) / Fluid 21 3:00 PM baby carrots 5 large 26 cal cheddar cheese 1 cubic inch 69 cal Calories 95 cal / Carbs 6 g (27%) / Protein 5 g (20%) / Fat 6 g (54%) / Fluid 19 Dinner 6:00 PM italian chicken 1/2 serving 131 cal kale, no salt, boiled 2 Cup(s) 73 cal Calories 203 cal / Carbs 15 g (30%) / Protein 18 g (35%) / Fat 9 g (41%) / Fluid 26 8:00 PM peaches 1 large 61 cal fruit yogurt, non-fat 2/3 cup (8 fl oz) 155 cal Calories 216 cal / Carbs 46 g (85%) / Protein 9 g (16%) / Fat 1 g (3%) / Fluid 25

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6 1 Servings sweet cherries 'n cottage cheese Ingredients cottage cheese, 2% milkfat frozen fruit dark sweet cherries by dole 1/2 Cup(s) 1 Cup(s) Nutrition Totals Calories 187 / Carbs 26 g / Protein 15 g / Fat 3 g / Fluid 3.08 fl oz Instructions Allow cherries to thaw, or use from fresh. Mix together and enjoy!

7 Nutrition Label sweet cherries 'n cottage cheese Nutrition Facts Serving Size Amount Per Serving Calories 187 Calories from Fat 24.9 % Daily Value* Total Fat 2.7g 4% Saturated Fat 1.1g 6% Trans Fat 0g Cholesterol 11.3mg 4% Sodium 372.9mg 16% Total 26.1g 9% Carbohydrates Dietary Fiber 3g 12% Sugars 22.1g Protein 15.3g Vitamin A 8% Vitamin C 2% Calcium 10% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less than 65g Less than 20g Less than 300mg Less than 2400mg Less than 300g Less than 25g Calories per gram: Carbohydrate 4 Protein 4 Fat 9

8 1 Servings basil and parm scrambled eggs Ingredients whole eggs, scrambled whole milk basil parmesan cheese, grated tomatoes coconut oil refined organic by spectrum 2 large 125 ml 1 tsp 1 tsp 3 thick slice 1/2 tsp Nutrition Totals Calories 298 / Carbs 11 g / Protein 17 g / Fat 20 g / Fluid 9.4 fl oz Instructions Put all ingredients in a bowl and whisk together. Feel free to add black pepper and sea salt, and maybe even garlic. Heat pan with coconut oil. Scramble up the eggs. Enjoy with slices of raw tomato.

9 Nutrition Label basil and parm scrambled eggs Nutrition Facts Serving Size Amount Per Serving Calories 298 Calories from Fat % Daily Value* Total Fat 20.3g 31% Saturated Fat 8.6g 43% Trans Fat 0.7g Cholesterol 351.6mg 117% Sodium 258.9mg 11% Total 11g 4% Carbohydrates Dietary Fiber 0.9g 4% Sugars 9.9g Protein 17.4g Vitamin A 33% Vitamin C 18% Calcium 25% Iron 11% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less than 65g Less than 20g Greater 300mg than Less than 2400mg Less than 300g Less than 25g Calories per gram: Carbohydrate 4 Protein 4 Fat 9

10 1 Servings italian chicken Ingredients garlic lemon juice olive oil chicken breast skinless 1/2 clove 1 Tbsp 1 Tbsp 4 oz Nutrition Totals Calories 261 / Carbs 2 g / Protein 26 g / Fat 17 g / Fluid 3.35 fl oz Instructions Combine ingredients in a small bowl and place chicken breast in the bowl to marinate. Remember to turn it over occasionally. One hour before serving, heat oven to 450F. Line a baking sheet with foil, and put chicken on. Put pan in oven, reduce heat to 325F. Bake minutes.

11 Nutrition Label italian chicken Nutrition Facts Serving Size Amount Per Serving Calories 261 Calories from Fat % Daily Value* Total Fat 16.5g 25% Saturated Fat 2.5g 13% Trans Fat 0g Cholesterol 82.7mg 28% Sodium 51.7mg 2% Total 1.5g 1% Carbohydrates Dietary Fiber 0g 0% Sugars 0.4g Protein 25.6g Vitamin A 1% Vitamin C 10% Calcium 1% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Total Fat Saturated Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less than 65g Less than 20g Less than 300mg Less than 2400mg Less than 300g Less than 25g Calories per gram: Carbohydrate 4 Protein 4 Fat 9

12 Lose the Goose! 3 Day Sampler Shopping List Accompaniments olive oil, mayonnaise, light 0.67 Tbsp Beef beef flank, lean, broiled 4 oz Beverages drinking water 35 Cup(s) Cereal & Grain Products wild rice, cooked 0.25 Cup(s) Dairy & Egg cheddar cheese 1 cubic inch cottage cheese, 2% milkfat 1 Cup(s) egg, hard boiled 2 large fruit yogurt, non-fat 0.67 cup (8 fl oz) parmesan cheese, grated 2 tsp plain greek yogurt, nonfat 4 oz whole eggs, scrambled 4 large whole milk 8 fl. oz. 250 ml Fats & Oils extra virgin olive oil 0.75 Tbsp olive oil 0.5 Tbsp

13 Finfish & Shellfish cod fish 5 oz tuna fish, very low-sodium, in water 6 oz Fruits & Juices apples 2 small bananas 2 small blackberries 1 Cup(s) blueberries 0.75 Cup(s) cranberries, dried sweetened 0.08 Cup(s) grapes 1 oz lemon juice 0.5 Tbsp peaches 1 large pears 1 small Ingredients balsamic vinegar 0.25 Tbsp Legumes & Beans black beans, no salt, boiled 0.33 Cup(s) Nuts & Seeds almond butter 1.5 Tbsp Poultry chicken, boneless, roasted 5 oz chicken breast skinless 2 oz turkey breast, roasted 6 oz Spices & Herbs basil 4 tsp Uncategorized coconut oil refined organic by spectrum 1 tsp

14 frozen fruit dark sweet cherries by dole 1 Cup(s) nuts pistachio raw 1 oz (49 kernels) Vegetables baby carrots 10 large broccoli, no salt, boiled 0.5 Cup(s) garlic 0.25 clove kale, no salt, boiled 2 Cup(s) romaine lettuce 6 leaf 2 outer leaf 2 Cup(s) spinach, no salt, boiled 1 Cup(s) sweet potato, no salt, baked 1.5 small tomatoes 0.5 Cup(s) 6 thick slice

15 Portion Guide Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper portion sizes. Basic Guidelines Golf Ball 1/4 cup / 1 oz / 2 tbsp Tennis Ball 1/3 cup Computer Mouse 1/2 cup Baseball 1 cup Rounded Handful 1/2 cup 1 oz dried goods Hockey Puck 3 oz muffin or biscuit Matchbox 1 oz serving of meat Deck of Cards 3 oz of chicken, meat, or fish This Paperback Book 8 oz serving of meat Thumb 1 tsp Poker Chip 1 tbsp Shot Glass 1 oz / 2 tbsp CD 1 slice of bread 1 oz lunch meat 3 Dice 1 1/2 oz cheese Kids' Milk Carton 8 oz drink Useful Examples Bread & Grains 1 cup of cereal = 1 baseball 1/2 cup cooked rice = computer mouse 1/2 cup cooked pasta = computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs Fruits & Vegetables 1/2 cup grapes = about 16 grapes 1 cup of strawberries = about 12 berries 1 cup of salad greens = 1 baseball 1 cup cooked vegetables = 1 baseball 1 baked potato = computer mouse Meats, Fish & Nuts 3 oz lean meat or poultry = deck of cards 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball 1/4 cup almonds = about 23 almonds 1/4 cup pistachios = about 24 pistachios Dairy & Cheese 1 1/2 oz cheese = stacked dice 1 cup yogurt = baseball 1/2 cup ice cream = computer mouse Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp oil or mayonnaise = poker chip Swets & Treats 1 slice cake = deck of cards 1 cookie = about 2 poker chips 1 piece of chocolate = matchbox