If you feel like you are just too skinny at the gym, try these eating diets to add to your scale.
BREAKFAST
Option 1
4 whole-grain frozen waffles topped with 1 tbsp pure maple syrup ½ cup cottage cheese with 1 cup strawberries or blueberries 1 cup green tea
450 calories. 25g protein, 75g carbs, 6g fat
Option 2
Breakfast sandwich (2 slices cooked Canadian bacon, 2 eggs cooked over-easy, served on one large, toasted English muffin) 1 orange
500 calories, 35g protein, 65g carbs, 12g fat
Morning Snack
1 cup nonfat plain yogurt mixed with 1 cup cottage cheese and 1 tbsp flaxseed 1 cup black seedless grapes1 banana
475 calories, 43g protein, 45g carbs, 14g fat
...................................
LUNCH
Option 1
4 oz grilled chicken1 sweet potato1 cup steamed broccoli 1 cup skim milk
500 calories, 40g protein, 57g carbs, 4g fat
Option 2
Triple-decker sandwich (3 slices bread, 2 tbsp peanut butter, 1 banana—spread PB on bread, top with banana, layer into sandwich)1 cup skim milk
445 calories, 25 g protein, 71g carbs, 16g fat
Afternoon Snack
Favorite protein shake made with 1 cup frozen fruit, skim milk, and 1 tbsp flaxseed oil—blend to desired consistency
400 calories, 40g protein, 40g carbs, 14g fat
..................................
DINNER
Option 1
Large tossed spinach salad with a variety of vegetables and 2 cups red grapes, 2 cans of tuna fish (water packed)—top with 1tbsp sesame oil, soy sauce to taste, and grated ginger
400 calories, 45g protein, 50g carbs, 14g fat
Option 2
Omelet (made with 3 eggs, mixed veggies, 3 oz chopped turkey bacon and 2 tbsp low-fat cheese)2 large oranges1 cup green tea
520 calories, 35g protein, 50g carbs, 20g fat
Midnight Snack
Oatmeal pudding (in a blender, mix ½ cup oats, ½ cup cottage cheese, a handful of walnuts, and 1 scoop protein powder—add water until mixture is thick like pudding)
400 calories, 40g protein, 40g carbs, 6g fat
Courtesy: mensfitness.com
Wednesday, August 19, 2009
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