Wednesday, April 1, 2009

Detox Meal Plan - Day 3

4-1-09 137 pounds – Down a total of 5 pounds

8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha No-Stir Organic peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories

10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
5 Florets of raw broccoli - 10 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette - 25 calories

4:30 WORKOUT
20 calorie energy drink powder mixed with water
15 minutes/150 calories on the stepper
12 minutes/115 calories/1 mile on the Life Fitness elliptical crosstrainer
13 minutes/1 mile/120 calories treadmill interval training as .15 mile at 5.4 mph, .05 mile at 3.4 mph
I have forgot to mention that the treadmill should always be at an incline of at least 4.0 in order to burn more than the standard 100 calories. I forgot to add these calories the previous days, but I don’t care, haha. I will from now on. Also, steppers and elliptical should always be at level 10 at least.
5 minute walking cool down/.25 mile/25 calories
Total: 45 minutes, 410 calories

5:15 PM After-Cardio Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein

6:50 PM Dinner
Grilled Salmon with Salad and Strawberries
4-oz salmon fillet, salt and pepper to taste, steamed in foil on the grill - 185 calories, 21 g protein 2 cups lettuce - 12 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
5 medium strawberries – 30 calories, 4 g sugar, 1 g protein

9:00 PM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
1 50-calorie serving of tuna – 50 calories, 8.75 g protein

Daily Totals: 986 calories, 78.25 g protein

Notes: I am short on calories again! I realized this earlier today than the previous days so I added strawberries to my dinner for a sugar boost. People noticed that I am slimmer already, especially through my midsection and around my face (the first place I gain/lose weight). It was refreshing that other people noticed, too! I feel a lot more energetic today after my workout. I need to make a post about water and how it fits into a detox. See you tomorrow!




*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.