HEALTHY MEAL OPTIONS/RECIPES FOR BOTH MEN AND WOMEN!!!
****For a healthy diet, it is best to plan each meal with 30% protein, 40% carbs and 30% fat. These percentages are for both males and females and do no apply strictly to any specific amount of calories.
CHECK OUT THIS SIMPLE, HEALTH MEAL OPTION FOR WOMEN-1,200 CALORIE/DAY DIET
Vegetables, Fresh: Broccoli, raw, edible portion 2oz, calories: 190, fat: 0.22g, carbs 3.8g, protein: 1.6g
Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 230, fat 0.1g, carbs: 5.4g, protein: 0.5g
Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 2oz, calories: 90, fat: 0.1g, carbs: 1.9g, protein: 0.7g, avocado 21 oz, calories: 100, fat: 9g, carbs 6g, protein: 2g
Pink Salmon 3 oz, calories: 99, fat: 2g, carbs: 0g, protein: 16g
Strawberries 0.51 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g
TOTAL 275 calories, fat: 11.4g, carbs: 22.6g, protein: 21.3g
Calories 275
% DV** (Daily Value)
Total Fat: 11.4g, 18%
Sat. Fat: 1.1g, 6%
Cholesterol: 44mg, 15%
Sodium: 121.5 mg, 5%
Total Carbs.: 22.6g, 8%
Dietary Fiber: 7.2g, 29%
Sugars: 8 g-Protein: 21.3g, 43%-Calcium: 55.9mg, 6%
CHECK OUT THIS SIMPLE, HEALTHY MEAL OPTION FOR MEN-1,500-1,700 CALORIE/DAY DIET
Vegetables, Fresh: Broccoli, raw, edible portion 3oz, calories: 28, fat: 0.3g, carbs: 5.6g, protein: 2.4g
Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 23, fat: 0.1g, carbs: 5.4g, protein 0.5g
Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 3oz, calories: 13, fat: 0.2g, carbs: 2.8g, protein: 1g
Oils: Olive 1teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g
Chicken: Broilers or Fryers, Breast, roasted, meat only, without skin 4oz, calories: 187, fat: 4g, carbs: 0g, protein: 35.2g
Apple serving, calories: 80, fat: 0g, carbs: 21g, protein: 0g
Avocado 21 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g
TOTAL: calories: 472, fat: 18.1g, carbs: 40.9g, protein 41.1g
Calories 472
% DV** (Daily Value)
Total Fat: 18.1 g, 28%
Sat. Fat: 2.8g, 14%
Cholesterol: 96.4mg, 32%
Sodium: 161.7mg, 7%
Total Carbs.: 40.9g, 14%
Dietary Fiber: 9.7g, 39%
Sugars: 21.5g-Protein: 41.1g, 82%-Calcium: 89.5mg, 9%