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Fall 2013 > Meal Plan > Flashcards

Meal Plan Flashcards

To feel full, energized, and strong! :)

1
Q

Breakfast, 8 pm

A

COOKED TOGETHER:

Roti/Chapati/Naan

Cucumber

Omellette

Hummus, 1 serving

Salt

EATEN SEPARATELY:

Apple Sauce/Green Apple w/ Peanut Butter

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2
Q

Snack 1, 11 pm

A

Butternut Squash Fries

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3
Q

LUNCH, 1 pm

A

Quinoa

Tomato

Pumpkin Seeds

Chia Seeds

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4
Q

SNACK 2, 5 pm

A

Celery

Hummus

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5
Q

Dinner, 8 pm

A

Carrots

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6
Q

Dinner, 11ish PM

A

Brown Rice

Some veg curry

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7
Q

VEGETABLES

A
  1. Cucumber
  2. Butternut Squash Fries
  3. Tomato
  4. Celery
  5. Carrots
  6. Some veg curry
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8
Q

LEGUMES, NUTS, SEEDS, AND OTHER PROTEIN RICH FOODS

A

1/8 cup or 1 oz or 2 tablespoons

  1. Pumpkin Seeds, 1 cup= 12g
  2. Omellete = 6 g
  3. Chia Seeds, 1/2 cup = 17 g
  4. Peanut Butter/Peanuts, 2 tablespoons = 7 g
  5. Hummus, 2 tablespoons = 2 g
  6. Hummus, 2 tablespoons = 2 g
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9
Q

FRUIT (2 SERVINGS)

A
  1. Green apple/Red Apple
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10
Q

FATS AND CARBS/SUGARS

A
  1. Chapatri/Roti/Naan
  2. Quinoa
  3. Brown Rice
  4. Potato chips
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Fall 2013 (6 decks)

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