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LOW FAT MENU DAY 1

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
 Bananas - raw  [1 small (6" to 6-7/8" long)]
93 1 23.7 0.5
 Milk, nonfat - fluid, with added vitamin A (fat free or skim)  [1 cup]
86 8.4 11.9 0.4
 Orange juice - chilled, includes from concentrate  [0.75 cup]
82 1.5 18.8 0.5
 Raisin Bran Cereal - Bran Flakes with Raisins  [1 1 cup serving]
190 4 46 1
Snack 1
Cals Pro Carb Fat
 Bagel - whole wheat  [0.5 medium]
92 3 18 1
 Peanut butter - smooth style, without salt  [1 tbsp]
95 4 3.1 8.2
 Raisins - seedless  [50 raisins]
78 0.8 20.6 0.1
 Water - bottled, Poland Spring  [1 cup (8 fl oz)]
0 0 0 0
Lunch
Cals Pro Carb Fat
 almonds - regular  [3 almond]
21 0.8 0.7 1.8
 Egg, whole - cooked, hard-boiled  [1 large]
78 6.3 0.6 5.3
 Lettuce, Romaine, Chopped -  [1.5 cup]
12 1.4 2 0
 Rolls - dinner, wheat  [3 roll (1 oz)]
229 7.2 38.6 5.3
 Salad dressing, Kraft - Free Fat Free Italian Dressing  [2 tbsp]
20 0.5 3.6 0.3
 Tangerines - (mandarin oranges), canned, juice pack  [0.25 cup]
23 0.4 6 0
 Tomatoes, red - ripe, raw, year round average  [1 slice, medium (1/4" thick)]
4 0.2 0.9 0.1
 Water - bottled, Poland Spring  [2 cup (8 fl oz)]
0 0 0 0
Snack 2
Cals Pro Carb Fat
 pretzels - hard, whole-wheat  [1.5 oz]
154 4.7 34.5 1.1
 Yogurt, fruit - low fat, 11 grams protein per 8 ounce  [0.75 container (8 oz)]
179 8.3 31.7 2.4
Dinner
Cals Pro Carb Fat
 Potatoes, boiled - cooked in skin, flesh, without salt  [1 potato (2-1/2" dia, sphere)]
118 2.5 27.4 0.1
 Salmon with Ginger Glaze -  [5 oz]
349 29 19 17
 Squash, zucchini - summer, includes skin, raw  [0.5 cup, sliced]
8 0.7 1.6 0.1
 Tea, brewed - prepared with tap water  [1 cup (8 fl oz)]
2 0 0.7 0
Snack 3
Cals Pro Carb Fat
 Grape-nuts - Cereal, Kraft, Post  [0.25 cup (1 NLEA serving)]
104 3.1 23.6 0.6
 Calories: 2018   Protein: 87.7 (17%)   Carbs: 332.9 (66%)   Fat: 45.8 (17%)