Nutrition Plan for 200 lb man

DAYS Breakfast Exercise Lunch Dinner Aditional Snacks Normal Calorie Intake- 2,088 Total amount of calories Calories burned
Sunday Oatmeal-150 cal Grilled Chicken sandwich – 350 cal Whataburger #1- 630 cal. apple- 95 cal 2,088 – 1,635 = 453 1,635
water- 0 cal Potato chips- 160 cal Medium Fry- 390 cal popcorn- 106 cal
Dr. Pepper-250 cal Sweet Tea – 88 cal
Monday Oatmeal 150cal 30min weight lifting – burns126 cal Chick-Fil-A 12 count- 400 cal Turkey Sandwich- 350 cal Pretzel- 108 cal 2,088 – 2,013 = 75 2,013 126
Orange Juice – 113 cal Med Waffle fries- 400 cal Potato chips- 160 cal Hershey bar- 210 cal
Sweet Tea- 130 cal Water- 0 cal mini pringles- 118 cal
Tuesday Cheesy omlet – 350 cal 30 min eliptical- burns 432 cal Salmon- 366 cal Grilled chicken ceasar salad- 264 cal banana- 105 cal 2,088 – 1,760 = 328 1,760 432
toast – 30 cal Sweet Tea- 130 cal Lobster- 129 cal 3 chocolate chip cookies- 234 cal
fried rice(1 cup)- 228 cal Water- 0 cal Vanilla milkshake- 356 cal
Wednesday 3 pancakes- 780 cal 30 min jog- burns 480 cal Marie Callender’s Chicken Pot Pie-380 cal steak- 852 cal grapes- 62 cal 2,088 – 2,064 = 24 2,064 480
orange juice- 111 cal Lipton sweet tea- 135 cal baked potato- 161 cal
5 saltine cracker-63 cal
Thursday Bacon, egg, and chesse biscuit-426 cal 30 min of bicycling- burns 382 cal Lasagna – 166 cal spaghetti- 442 cal beef jerky- 410 cal 2,088 – 1,979= 109 1,979 328
Milk-122 cal water-0 cal 2 slices of garlic bread- 412 cal granola bar- 132 cal
Orange-45 cal garlic bread – 206 water- 0 cal
Friday 10oz strawberry shake- 320 cal 20 min swimming- burns 318 cal fried tuna – 64 cal Big Mac- 550 cal Potato chips- 150 cal 2,088 – 1,891 = 197 1,891 318
Dr. Pepper- 250 cal Large fry- 500 cal banana- 105 cal
Lg Dr. Pepper- 270 cal
Saturday Greek yogurt- 100 cal 10 min tennis- 111 cal 6 Tacos- 624 cal BLT- 550 cal 2,088 – 2,020 = 68 2,020 111
pineapple juice – 135 cal Lipton sweet tea- 135 cal med french fries- 365 cal
water- 0 cal

Nutrients in Broccoli

1 cup of chopped raw broccoli :

 Calories – 30.9    %DV – 2%

  • From Carbohydrate – 21.9
  • From Fat – 2.8
  • From Protein – 6.3
  • From Alcohol – 0.0

Protein – 2.6 %DV – 5%

 Total Carbohydrate – 6.0     %DV – 2%

Dietary Fiber – 2.4   9%

Starch – 0.0

Sugars – 1.5

 

Total Fat – 0.3g     %DV – 1%

Saturated Fat – 0.0g     0%

Monounsaturated Fat – 0.0g

Polyunsaturated Fat – 0.0 g

Total trans fatty acids –

Total trans-monoenoic fatty acids –

Total trans-polyenoic fatty acids –

Total Omega-3 fatty acids – 19.1 mg

Total Omega-6 fatty acids – 15.5 mg

 

Vitamin A – 567 IU     %DV – 11%

Vitamin C – 81.2mg  135%

Vitamin D ~ ~

Vitamin E (Alpha Tocopherol) – 0.7mg     4%

Vitamin K – 92.5mcg 116%

Thiamin – 0.1mg 4%

Riboflavin – 0.1mg 6%

Niacin – 0.6mg 3%

Vitamin B6 – 0.2mg 8%

Folate – 57.3mcg 14%

Vitamin B12 – 0.0mcg 0%

Pantothenic Acid – 0.5 mg   5%

Choline – 17.0mg

Betaine – 0.1mg

 

Calcium – 42.8mg %DV – 4%

Iron – 0.7mg 4%

Magnesium – 19.1mg 5%

Phosphorus – 60.1mg 6%

Potassium – 288mg 8%

Sodium – 30.0mg 1%

Zinc – 0.4mg   2%

Copper – 0.0mg 2%

Manganese – 0.2mg 10%

Selenium – 2.3mcg 3%

Fluoride ~

 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2

 

10 sources of fiber:

Pears

Raspberries

Oatmeal

Artichokes

Green peas

Whole wheat pasta

Almonds

Beans

Water squash

Popcorn

http://positivemed.com/2013/04/22/10-best-natural-sources-of-fiber/

 10 sources of Protein:

Turkey breast

Fish

Cheese

Pork loin

Lean beef and veal

Tofu

Beans

Eggs

Yogurt, Milk, and Soymilk

Nuts and Seeds

http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

 10 sources of Fat:

Processed meat

Nuts

Cream

Cheese

Fish oils

Chocolate

Animal fats

Butter

Coconut

Hydrogenated oils

http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php

 10 sources of B12:

Clams

Beef

Turkey

Oysters

Chicken

Crab

Salmon

Ready-To-Eat cereals (Dairy products)

Trout

Herring

http://www.goodhousekeeping.com/health/nutrition/vitamin-b12-super-foods-47012607#slide-11

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