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Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau.

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Presentation on theme: "Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau."— Presentation transcript:

1 Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau

2 The following meal plans are laid out for different weights to be used as a guideline to what a recovery meal should look like after 1-2 hours of hard practice The following meal plans are laid out for different weights to be used as a guideline to what a recovery meal should look like after 1-2 hours of hard practice Should be used for maintaining current weight Should be used for maintaining current weight Special note: 12 oz = 1 full glass Special note: 12 oz = 1 full glass

3 Small – 110-140 lbs Small Size Small Size CHO grams = 115-132 CHO grams = 115-132 PRO grams = 22-25 PRO grams = 22-25 Fat grams = 20-23 Fat grams = 20-23 Total calories = 750-840 Total calories = 750-840

4 Meal #1 – Main Entree 1 piece baked lemon pepper cod 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce w/ 1 tbsp tartar sauce ½ cup brown rice ½ cup brown rice ½ cup honey carrots ½ cup honey carrots ½ cup sliced peaches (or ½ cup sliced pears) ½ cup sliced peaches (or ½ cup sliced pears) 1 chocolate chip cookie 1 chocolate chip cookie 12 oz 1% white milk 12 oz 1% white milk 769 kcals/110 CHO/34 pro/25 fat 769 kcals/110 CHO/34 pro/25 fat

5 Meal #2 - Pasta 6 oz spaghetti 6 oz spaghetti w/ 6 oz meat sauce w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) ½ cup peas (or ½ cup corn) 1 cup spinach salad 1 cup spinach salad w/ fat free ranch dressing w/ fat free ranch dressing ½ cup frozen yogurt ½ cup frozen yogurt 12 oz crystal lite lemonade 12 oz crystal lite lemonade 937 kcals/114 CHO/30 pro/34 fat 937 kcals/114 CHO/30 pro/34 fat

6 Meal #3 - Grill 1 hamburger 1 hamburger w/ 1 tbsp ketchup w/ 1 tbsp ketchup 6 oz. chicken noodle soup 6 oz. chicken noodle soup w/ 2 saltine crackers w/ 2 saltine crackers ½ cup sliced pears ½ cup sliced pears ½ cup sherbet ½ cup sherbet 12 oz. lemonade crystal lite 12 oz. lemonade crystal lite 821 kcals/102 CHO/ 32 pro/25 fat 821 kcals/102 CHO/ 32 pro/25 fat

7 Meal #4 - Deli Wheat bread 2 slices Wheat bread 2 slices Cheddar cheese 1 slice Cheddar cheese 1 slice Turkey 3 slices Turkey 3 slices Mayo 1 Tbs Mayo 1 Tbs Wild Cherry Pepsi 12 oz (1 glass) Wild Cherry Pepsi 12 oz (1 glass) Summery pasta salad 4 oz Summery pasta salad 4 oz Wheat dinner roll Wheat dinner roll 739 kcals/ 111 CHO/31 Pro/27 Fat 739 kcals/ 111 CHO/31 Pro/27 Fat

8 Meal # 5 – Stir N Wok Chicken 3 oz Chicken 3 oz White rice 4 oz White rice 4 oz Teriyaki sauce 2 Tbs Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Broccoli, Carrots, Celery 1 oz each Fortune cookie Fortune cookie Chocolate skim milk 12 oz Chocolate skim milk 12 oz White dinner roll White dinner roll 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18 Fat 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18 Fat

9 Meal #6 – Tacos & More Soft shell tortilla 2 Soft shell tortilla 2 Beef taco filling 1.75 oz Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Shredded cheese 1 Tbsp Lettuce 1 oz Lettuce 1 oz Tomatoes diced 1 oz Tomatoes diced 1 oz Picante sauce Picante sauce White dinner roll White dinner roll Sliced pears ½ cup Sliced pears ½ cup Fruit punch 12 oz Fruit punch 12 oz 808 kcals/97 CHO/32.2 Pro/32.7 Fat 808 kcals/97 CHO/32.2 Pro/32.7 Fat

10 Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish sausage 1 slice Deep dish veggie 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Baked potato with salt, pepper, sour cream Pink lemonade 12 oz Pink lemonade 12 oz 778 kcals/104.6 CHO/31.1 Pro/32.2 Fat 778 kcals/104.6 CHO/31.1 Pro/32.2 Fat

11 Medium – 140-165 lbs Medium Size Medium Size CHO grams = 147-168 CHO grams = 147-168 PRO grams = 30-35 PRO grams = 30-35 Fat grams = 28-32 Fat grams = 28-32 Total calories = 1020-1170 Total calories = 1020-1170

12 Meal #1 – Main Entree 1 piece baked lemon pepper cod 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce w/ 1 tbsp tartar sauce 1 cup brown rice 1 cup brown rice ½ cup honey carrots ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie 1 chocolate chip cookie ¼ cup vanilla soft serve ¼ cup vanilla soft serve 12 oz 1% white milk 12 oz 1% white milk 1021 kcals/161 CHO/39 pro/28 fat 1021 kcals/161 CHO/39 pro/28 fat

13 Meal #2 - Pasta 6 oz spaghetti 6 oz spaghetti w/ 6 oz meat sauce w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) ½ cup peas (or ½ cup corn) 1 cup spinach salad 1 cup spinach salad w/ fat free ranch dressing w/ fat free ranch dressing ½ cup frozen yogurt ½ cup frozen yogurt 12 oz crystal lite lemonade 12 oz crystal lite lemonade 12 oz 1% white milk 12 oz 1% white milk 1087 kcals/132 CHO/42 pro/38 fat 1087 kcals/132 CHO/42 pro/38 fat

14 Meal #3 - Grill 1 hamburger 1 hamburger w/ 1 tbsp ketchup w/ 1 tbsp ketchup 6 oz. chicken noodle soup 6 oz. chicken noodle soup w/ 2 saltine crackers w/ 2 saltine crackers ½ cup mashed potatoes (or ½ cup brown rice) ½ cup mashed potatoes (or ½ cup brown rice) 1 cup sliced pears 1 cup sliced pears ½ cup sherbet ½ cup sherbet 12 oz. lemonade crystal lite 12 oz. lemonade crystal lite 1101 kcals/142 CHO/ 35 pro/27 fat 1101 kcals/142 CHO/ 35 pro/27 fat

15 Meal #4 - Deli Wheat bread 2 slices Wheat bread 2 slices Cheddar cheese 1 slice Cheddar cheese 1 slice Turkey 3 slices Turkey 3 slices Mayo 1 Tbs Mayo 1 Tbs Chocolate skim milk 12 oz Chocolate skim milk 12 oz Sliced pears ½ cup Sliced pears ½ cup Cherry cake with frosting Cherry cake with frosting 1002 kcals/155 CHO/42 Pro/30.5 Fat 1002 kcals/155 CHO/42 Pro/30.5 Fat

16 Meal # 5 – Stir N Wok Chicken 3 oz Chicken 3 oz White rice 4 oz White rice 4 oz Teriyaki sauce 2 Tbs Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Broccoli, Carrots, Celery 1 oz each Fortune cookie Fortune cookie Chocolate skim milk 12 oz Chocolate skim milk 12 oz Seven layer salad 4 oz Seven layer salad 4 oz Mint Brownie with frosting Mint Brownie with frosting 1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat 1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat

17 Meal #6 – Tacos & More Soft shell tortilla 2 Soft shell tortilla 2 Beef taco filling 1.75 oz Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Shredded cheese 1 Tbsp Lettuce 1 oz Lettuce 1 oz Tomatoes diced 1 oz Tomatoes diced 1 oz Picante sauce Picante sauce Chocolate skim milk 12 oz Chocolate skim milk 12 oz Apple crisp (or 2 dinner rolls & pears) Apple crisp (or 2 dinner rolls & pears) 1109 kcals/135.9 CHO/43.1 Pro/45 Fat 1109 kcals/135.9 CHO/43.1 Pro/45 Fat

18 Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish sausage 1 slice Deep dish veggie 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Baked potato with salt, pepper, sour cream Pink lemonade 12 oz Pink lemonade 12 oz Fresh pineapple 1 cup Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Salad – romaine lettuce, shredded carrots, croutons, ranch dressing 1004 kcals/133 CHO/35.6 Pro/42.5 Fat 1004 kcals/133 CHO/35.6 Pro/42.5 Fat

19 Large – 165-195 lbs Large Size Large Size CHO grams = 168-192 CHO grams = 168-192 PRO grams = 32-37 PRO grams = 32-37 Fat grams = 30-34 Fat grams = 30-34 Total calories = 1080-1230 Total calories = 1080-1230

20 Meal #1 – Main Entree 1 piece baked lemon pepper cod 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce w/ 1 tbsp tartar sauce 1 cup brown rice 1 cup brown rice ½ cup honey carrots ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie 1 chocolate chip cookie ¼ cup vanilla soft serve ¼ cup vanilla soft serve 12 oz 1% white milk 12 oz 1% white milk 12 oz Sierra Mist 12 oz Sierra Mist 1168 kcals/199 CHO/39 pro/28 fat 1168 kcals/199 CHO/39 pro/28 fat

21 Meal #2 - Pasta 6 oz spaghetti 6 oz spaghetti w/ 6 oz meat sauce w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) ½ cup peas (or ½ cup corn) 1 cup spinach salad 1 cup spinach salad w/ fat free ranch dressing w/ fat free ranch dressing 1 cup frozen yogurt 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz crystal lite lemonade 12 oz 1% white milk 12 oz 1% white milk 1197 kcals/155 CHO/45 pro/38 fat 1197 kcals/155 CHO/45 pro/38 fat

22 Meal #3 - Grill 1 hamburger 1 hamburger w/ 1 tbsp ketchup w/ 1 tbsp ketchup 6 oz. chicken noodle soup 6 oz. chicken noodle soup w/ 2 saltine crackers w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) 1 cup mashed potatoes (or 1 cup brown rice) 1 cup sliced pears 1 cup sliced pears ½ cup sherbet ½ cup sherbet 12 oz. lemonade crystal lite 12 oz. lemonade crystal lite 1201 kcals/162 CHO/ 38 pro/29 fat 1201 kcals/162 CHO/ 38 pro/29 fat

23 Meal #4 - Deli Wheat bread 2 slices Wheat bread 2 slices Cheddar cheese 2 slices Cheddar cheese 2 slices Turkey 4 slices Turkey 4 slices Mayo 1 Tbs Mayo 1 Tbs Chocolate skim milk 12 oz Chocolate skim milk 12 oz Sliced pears ½ cup Sliced pears ½ cup Summery pasta salad 4 oz Summery pasta salad 4 oz Cherry cake with frosting Cherry cake with frosting 1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat 1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat

24 Meal # 5 – Stir N Wok Chicken 3 oz Chicken 3 oz White rice 4 oz White rice 4 oz Teriyaki sauce 2 Tbs Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Broccoli, Carrots, Celery 1 oz each Fortune cookie Fortune cookie Chocolate skim milk 12 oz Chocolate skim milk 12 oz Seven layer salad 4 oz Seven layer salad 4 oz Mint Brownie with frosting Mint Brownie with frosting White dinner roll White dinner roll 1216 kcals/178.5 CHO/35.5 Pro/39 Fat 1216 kcals/178.5 CHO/35.5 Pro/39 Fat

25 Meal #6 – Tacos & More Soft shell tortilla 2 Soft shell tortilla 2 Beef taco filling 1.75 oz Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Shredded cheese 1 Tbsp Lettuce 1 oz Lettuce 1 oz Tomatoes diced 1 oz Tomatoes diced 1 oz Picante sauce Picante sauce Chocolate skim milk 12 oz Chocolate skim milk 12 oz Apple crisp Apple crisp White dinner roll White dinner roll 1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat 1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat

26 Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish sausage 1 slice Deep dish veggie 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Chocolate skim milk 12 oz Fresh pineapple 1 cup Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Salad – romaine lettuce, shredded carrots, croutons, ranch dressing 1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat 1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat

27 Extra Large – 195-225 lbs Extra Large Extra Large CHO grams = 200-228 CHO grams = 200-228 PRO grams = 39-44 PRO grams = 39-44 Fat grams = 36-41 Fat grams = 36-41 Total calories = 1290-1470 Total calories = 1290-1470

28 Meal #1 – Main Entree 1 piece baked lemon pepper cod 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce w/ 1 tbsp tartar sauce 1 cup brown rice 1 cup brown rice 6 oz chicken dumpling soup 6 oz chicken dumpling soup ½ cup honey carrots ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie 1 chocolate chip cookie ½ cup vanilla soft serve ½ cup vanilla soft serve 12 oz 1% white milk 12 oz 1% white milk 12 oz Sierra Mist 12 oz Sierra Mist 1300 kcals/217 CHO/45 pro/32 fat 1300 kcals/217 CHO/45 pro/32 fat

29 Meal #2 - Pasta 6 oz spaghetti 6 oz spaghetti w/ 6 oz meat sauce w/ 6 oz meat sauce 1 garlic breadstick 1 garlic breadstick ½ cup peas (or ½ cup corn) ½ cup peas (or ½ cup corn) 1 cup spinach salad 1 cup spinach salad w/ fat free ranch dressing w/ fat free ranch dressing 1 cup frozen yogurt 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz crystal lite lemonade 12 oz 1% white milk 12 oz 1% white milk 1307 kcals/172 CHO/48 pro/42 fat 1307 kcals/172 CHO/48 pro/42 fat

30 Meal #3 - Grill 1 hamburger 1 hamburger w/ 1 tbsp ketchup w/ 1 tbsp ketchup 6 oz. chicken noodle soup 6 oz. chicken noodle soup w/ 2 saltine crackers w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) 1 cup mashed potatoes (or 1 cup brown rice) 1 cup sliced pears 1 cup sliced pears ½ cup sherbet ½ cup sherbet 12 oz. lemonade crystal lite 12 oz. lemonade crystal lite 12 oz skim chocolate milk 12 oz skim chocolate milk 1426 kcals/205CHO/ 50 pro/29 fat 1426 kcals/205CHO/ 50 pro/29 fat

31 Meal #4 - Deli Wheat bread 2 slices Wheat bread 2 slices Cheddar cheese 2 slices Cheddar cheese 2 slices Turkey 4 slices Turkey 4 slices Mayo 1 Tbsp Mayo 1 Tbsp Chocolate skim milk 12 oz Chocolate skim milk 12 oz Sliced pears ½ cup Sliced pears ½ cup Summery pasta salad 4 oz Summery pasta salad 4 oz Cherry cake with frosting Cherry cake with frosting Wild Cherry Pepsi 12 oz Wild Cherry Pepsi 12 oz 1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat 1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat

32 Meal # 5 – Stir N Wok Chicken 3 oz Chicken 3 oz White rice 4 oz White rice 4 oz Teriyaki sauce 2 Tbsp Teriyaki sauce 2 Tbsp Broccoli, Carrots, Celery 1 oz each Broccoli, Carrots, Celery 1 oz each Fortune cookie Fortune cookie Chocolate skim milk 12 oz Chocolate skim milk 12 oz Seven layer salad 4 oz Seven layer salad 4 oz Mint Brownie with frosting Mint Brownie with frosting White dinner roll White dinner roll California blend veggies ½ cup California blend veggies ½ cup Apple juice 12 oz Apple juice 12 oz 1431 kcals/228.5 CHO/37.5 Pro/39 Fat 1431 kcals/228.5 CHO/37.5 Pro/39 Fat

33 Meal #6 – Tacos & More Soft shell tortilla 2 Soft shell tortilla 2 Beef taco filling 1.75 oz Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Shredded cheese 1 Tbsp Lettuce 1 oz Lettuce 1 oz Tomatoes diced 1 oz Tomatoes diced 1 oz Picante sauce Picante sauce Chocolate skim milk 12 oz Chocolate skim milk 12 oz Apple crisp Apple crisp White dinner roll White dinner roll Fruit punch 12 oz Fruit punch 12 oz 1329 kcals/182 CHO/45.7 Pro/48.1 Fat 1329 kcals/182 CHO/45.7 Pro/48.1 Fat

34 Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish sausage 1 slice Deep dish veggie 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Chocolate skim milk 12 oz Fresh pineapple 1 cup Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Dr. Pepper 12 oz Dr. Pepper 12 oz 1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat 1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat

35 XXL – 225-240 lbs + Extra Extra Large Size Extra Extra Large Size CHO grams = 231-264 CHO grams = 231-264 PRO grams = 45-51 PRO grams = 45-51 Fat grams = 42-47 Fat grams = 42-47 Total calories = 1500-1710 Total calories = 1500-1710

36 Meal #1 – Main Entree 1 piece baked lemon pepper cod 1 piece baked lemon pepper cod w/ 2 tbsp tartar sauce w/ 2 tbsp tartar sauce 1 cup brown rice 1 cup brown rice 6 oz chicken dumpling soup 6 oz chicken dumpling soup ½ cup honey carrots ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie 1 chocolate chip cookie ½ cup vanilla soft serve ½ cup vanilla soft serve 12 oz 1% white milk 12 oz 1% white milk 12 oz Sierra Mist 12 oz Sierra Mist 1500 kcals/237 CHO/57 pro/41 fat 1500 kcals/237 CHO/57 pro/41 fat

37 Meal #2 - Pasta 6 oz spaghetti 6 oz spaghetti w/ 6 oz meat sauce w/ 6 oz meat sauce 1 garlic breadstick 1 garlic breadstick 1 cup peas (or 1 cup corn) 1 cup peas (or 1 cup corn) w/ fat free ranch dressing w/ fat free ranch dressing 2 tablespoons croutons (or 2 tablespoons cubed ham, chow mein noodles) 2 tablespoons croutons (or 2 tablespoons cubed ham, chow mein noodles) 1 cup frozen yogurt 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz crystal lite lemonade 12 oz 1% white milk 12 oz 1% white milk 1424 kcals/193CHO/55 pro/43 fat 1424 kcals/193CHO/55 pro/43 fat

38 Meal #3 - Grill 1 hamburger 1 hamburger w/ 1 tbsp ketchup w/ 1 tbsp ketchup 6 oz. chicken noodle soup 6 oz. chicken noodle soup w/ 2 saltine crackers w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) 1 cup mashed potatoes (or 1 cup brown rice) ¼ cup beef gravy ¼ cup beef gravy 1 cup sliced pears 1 cup sliced pears 1 cup lucky charms 1 cup lucky charms ½ cup sherbet ½ cup sherbet 12 oz. lemonade crystal lite 12 oz. lemonade crystal lite 12 oz skim chocolate milk 12 oz skim chocolate milk 1621 kcals/236CHO/ 53 pro/35 fat 1621 kcals/236CHO/ 53 pro/35 fat

39 Meal #4 - Deli Wheat bread 2 slices Wheat bread 2 slices Cheddar cheese 2 slices Cheddar cheese 2 slices Turkey 4 slices Turkey 4 slices Mayo 1 Tbs Mayo 1 Tbs Chocolate skim milk 12 oz Chocolate skim milk 12 oz Sliced pears ½ cup Sliced pears ½ cup Summery pasta salad 4 oz Summery pasta salad 4 oz Cherry cake with frosting Cherry cake with frosting Wild Cherry Pepsi 12 oz Wild Cherry Pepsi 12 oz Wheat dinner rolls 2 Wheat dinner rolls 2 1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat 1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat

40 Meal # 5 – Stir N Wok Chicken 3 oz Chicken 3 oz White rice 4 oz White rice 4 oz Teriyaki sauce 2 Tbs Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Broccoli, Carrots, Celery 1 oz each Fortune cookie Fortune cookie Chocolate skim milk 12 oz Chocolate skim milk 12 oz Seven layer salad 4 oz Seven layer salad 4 oz Mint Brownie with frosting Mint Brownie with frosting White dinner roll White dinner roll California blend veggies ½ cup California blend veggies ½ cup Apple juice 12 oz Apple juice 12 oz Vanilla soft serve ½ cup, 1 oz chopped peanuts, 2 Tbsp Chocolate sauce Vanilla soft serve ½ cup, 1 oz chopped peanuts, 2 Tbsp Chocolate sauce 1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat 1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat

41 Meal #6 – Tacos & More Soft shell tortilla 2 Soft shell tortilla 2 Beef taco filling 1.75 oz Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Shredded cheese 1 Tbsp Lettuce 1 oz Lettuce 1 oz Tomatoes diced 1 oz Tomatoes diced 1 oz Picante sauce Picante sauce Chocolate skim milk 12 oz Chocolate skim milk 12 oz Apple crisp Apple crisp White dinner roll 2 White dinner roll 2 Fruit punch 12 oz Fruit punch 12 oz Sliced pears ½ cup Sliced pears ½ cup Potato patch soup 6 oz Potato patch soup 6 oz 1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat 1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat

42 Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish sausage 1 slice Deep dish veggie 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Chocolate skim milk 12 oz Fresh pineapple 1 cup Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Dr. Pepper 12 oz Dr. Pepper 12 oz Breadstick 1 Breadstick 1 1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat 1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat

43 Challenges Be careful with your choices of snacks during the day because most of these meals are high in fat Be careful with your choices of snacks during the day because most of these meals are high in fat Good Luck!! Good Luck!!

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