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Jillian Michaels Creating Meals
Breakfast
1 grain serving
1 cup of milk or yogurt
1–2 vegetable or fruit servings
3–4 ounces meat, fish, poultry, or vegetarian protein such as tofu;
*you can substitute 1 egg or 2 egg whites for 1 ounce of meat
Ideal meal: Turkey-vegetable omelet with whole-grain toast and a glass of milk
Lunch
1–2 grain servings or 1/2–1 cup cooked beans
2–3 vegetable or fruit servings
4–5 ounces meat
1 teaspoon of oil or 1–2 slices of avocado or 7–8 olives or a sprinkle of nuts
Ideal meal: Green salad with sliced salmon and avocado, a whole-grain roll, and a cup of berries
Snack
1 fruit serving or 2 vegetable servings or 1 grain serving or 1 cup of milk or yogurt
2 ounces meat
Ideal meal: Sliced apple with peanut butter
Dinner
1 grain serving or 1/2 cup cooked beans
1 fruit serving
2–3 vegetable servings
5–6 ounces meat
1 teaspoon of oil or 1–2 slices of avocado or 7–8 olives or a sprinkle of nuts
Ideal meal: Lentil soup, chicken breast with steamed mixed vegetables, and sliced mango topped with chopped almonds
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1319 kcal
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Gord: 24,16g | Prot: 68,86g | Carbs: 181,09g.
Café da Manhã: egglands best, coffee, silk creamer, soy milk. Almoço: Italian Sides Four Cheese Bow Tie, california veg, brummel, chobani vanilla. Jantar: peach, Savory Whole Grains Roasted Garlic Rice-A-Roni, italian mixed vegetables, tilapia. Lanches/Outros: izze. mais...
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1814 kcal
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Exercício:
Correr (Jogging) - 8/kph - 36 minutos, Descansar - 15 horas e 24 minutos, Dormir - 8 horas. mais...
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