This week I am getting specific. Well not me exactly, my fabulous nutritionist is doing all of the heavy thought lifting, I’m just the conduit. But we make a great team don’t you think? Anyway, this week we are giving you a sample menu. Now, the reason I am not giving you specifically what I am eating is because I am still getting the hang of things. Plus, I wanted you to have a sort of “easy template” from which to build from,. And truthfully, my menu’s each day are kind of off the wall. Because let’s face it, my life is a bit off the wall. I promise to one week give you the whole skinny on what I eat, but you will just have to wait until I get there. In the meantime you get the excellent guidance of Mr David Grotto. He has crafted a meal plan for a day of eating on target. My target of 1500 calories, 45% carbs, 30% protein and 25% percent fat, give or take a point. Remember, I got into this because I believed there had to be a way to change my eating to support my sleeping and ultimately help my body function better even though I don’t have a lot of time or traditional exercise. I stress emphatically that this is just a template. You are absolutely free, as I do often, to adjust to taste and frankly pantry availability. And please the only rules are that you don’t get to beat yourself up for any stumbles, but you also don’t get to rest on your laurels, (or your fanny to be blunt). That is something I was concerned about this week having had a bit of a breakthrough last week. I am happy to say that despite having an insanely busy week filled with a weekend basketball tournament, teaching, the launch of my fall tour concerts, OprahsLifeClass, auditions for Regina Taylor and the Goodman, packing for DC, the Junior Achievement Chicago Business Hall Of Fame Dinner, a new doggie daycare for a reluctant pooch, and a 6th grade reading project that a child forgot about till 830pm the night before it was due, I did alright. But enough about me. Here’ a menu plan for YOU!
Breakfast
1 oz Whole-Wheat English Muffins
1 small (6″ to 6-7/8″ long) Bananas, raw
1 container (6 oz.) CHOBANI® Plain 0% Greek Yogurt
1 teaspoon Honey
Total = 47.4 g Carbohydrate, 268.7 Calories,
0.9 g Fat, 21.6 g Protein, 4.5 g Dietary Fiber
SNACK 1
1 bar Zing Bar
Total = 24 g Carbohydrate, 210 Calories,
9 g Fat, 10 g Protein, 4 g Dietary Fiber
LUNCH
4 oz Pasta, fresh-refrigerated, plain, cooked
2 1/2 serving 2 slices Chicken breast, fat-free, mesquite flavor, sliced
1 1/2 cup Tossed Salad, without dressing
1 tsp Olive Oil
1/2 cup Spinach, cooked, boiled, drained, without salt
1 1/2 tbsp Italian Dressing
Total = 43.1 g Carbohydrate, 391.1 Calories,
12.7 g Fat, 28.9 g Protein, 2.2 g Dietary Fiber
SNACK 2
1 scoop Designer Whey
1/2 cup, halves Strawberries, raw
1 cup Skim Milk, fat free, nonfat, added Vitamin A and D
1 Tbsp(s) BENEFIBER® Powder Original
Total = 22 g Carbohydrate, 215.1 Calories,
2.4 g Fat, 26.8 g Protein, 3 g Dietary Fiber
DINNER
2 oz Beef Top Sirloin, lean only, broiled
1/2 pita, large (6-1/2″ dia) Whole-Wheat Pita Bread
1 cup, chopped Broccoli, cooked, boiled, drained, without salt
2 tsp Olive Oil
Total = 28.8 g Carbohydrate, 329.8 Calories,
14.6 g Fat, 24.1 g Protein, 7.5 g Dietary Fiber
SNACK 3
1/2 cup Blueberries, raw
10 almond Almonds
Total = 13.3 g Carbohydrate, 111.2 Calories,
6.2 g Fat, 3.1 g Protein, 3.2 g Dietary Fiber
Nutrition Total
Calories: 1526
Fat Calories 45.8g
Saturated Fat 8.9g
Cholesterol 175.8mg
Sodium 2316.4mg
Total Carbohydrate 178.6g
Dietary Fiber 24.5g
Sugars 71.4g
Protein 114.4g
45% Carb
29% Protein
26% Fat
You can find some additional ideas from David on the Sears FitStudio blog under “Dave’ Raves”. I will tell you this about my own menu, I am finding a glass of milk at night to be extremely helpful, and Green/Chai vanilla tea with milk in the morning to be extremely helpful. And they barely add any padding to your numbers, and help to decrease the padding on your backside. Just sayin’!
So, have at it you all. And please share with me your favorites of the list or your favorite substitutions. We can all benefit from each others creative taste buds. Remember we are all in this together.
This is a:
* Level 1 post: Some of the products or services mentioned were provided to Miss Lori free of charge.
*Level 13 post: All of the food products mentioned in this post were bought and paid for with Miss Lori’s own hard earned money that she doesn’t have a lot of, and thus doesn’t like to part with, so it must have been important.
Miss Lori is not a Doctor nor does she play one on TV. However, David Grotto is a licensed nutritionist, and Miss Lori is his patient. The suggestions that Miss Lori has relayed in this post are the one’s offered by David Grotto, designed to meet her personal needs. Please consult your own physician for specific guidelines concerning your own health regimen.
Miss Lori can be found Musing from her Minivan at MissLori.TV , Wearetherealdeal.com , YoungChicagonista , ChicagoMomsBlog and ChicagoMoms.com. You can also see her Activating to Be Great at Miss Lori’s CAMPUS on Youtube, Facebook, Twitter and LinkedIn.
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