Body Confidence by Mark Macdonald

Author:Mark Macdonald
Language: eng
Format: mobi
Publisher: HarperCollins
Published: 2011-06-11T21:00:00+00:00

3:30 pm

Quick Meal!

Quick Turkey Roll-Up with Fruit and Nuts ¾ Meal (Medium Quality)

This is a quick midafternoon meal. Dip turkey slices into mustard or any other “free food” for extra flavor. Finding the time to eat midafternoon can be challenging at first. If you need a faster, “ready to eat” meal at this time, then your Ready-to-Drink shake meal is a fantastic choice. Whether it is a shake, bar, or higher-quality meal, getting a balanced meal in during your Jump Start Phase is what matters most.

Important note: if you are still hungry after this meal, next time make it a full meal.

FOODS: 4½ ounces turkey breast, Boar’s Head, low sodium

CALORIES: 125

PROTEIN(G): 27.0

CARB(G): 0.0

FAT(G): 0.6

FOODS: ½ ounce cashews (raw)

CALORIES: 80

PROTEIN(G): 0.0

CARB(G): 4.6

FAT(G): 6.6

FOODS: 5 ounces pear

CALORIES: 85

PROTEIN(G): 0.0

CARB(G): 21.5

FAT(G): 0.6

FOODS: Totals:

CALORIES: 290

PROTEIN(G): 27.0 (37%)

CARB(G): 26.1 (36%)

FAT(G): 7.8 (24%)

6:30 pm

Salmon with Sweet Potato and Asparagus (High Quality)

This meal is both tasty and extremely high quality due to the salmon, which is naturally high in omega-3 fatty acids (the heart-healthy, good fat). Enhance the flavor of salmon with fresh-squeezed lemon juice, herbs, and spices. You may want to occasionally substitute a filet mignon for salmon if you are in the mood for beef.

FOODS: 6 ounces salmon

CALORIES: 240

PROTEIN(G): 33.6

CARB(G): 0.0

FAT(G): 12.0

FOODS: 4 ounces sweet potato

CALORIES: 120

PROTEIN(G): 0.0

CARB(G): 28.0

FAT(G): 0.0

FOODS: 3 ounces asparagus

CALORIES: 18

PROTEIN(G): 0.0

CARB(G): 3.0

FAT(G): 0.4

FOODS: Totals:

CALORIES: 378

PROTEIN(G): 33.6 (36%)

CARB(G): 31.0 (33%)

FAT(G): 12.4 (30%)

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.