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Nutrition

Here is the first meal plan is for high school students at International High School in New York City where I currently teach. Its for an athlete man or woman to prepare for their sport or activity and its always a good thing to cut a few pounds before you begin, so here it is.

MAN WOMAN

Meal 1 (breakfast)
6 egg whites, 2 yolks
5 oz. turkey breast
8 strawberries Meal 1 (breakfast)
4 egg whites, 1 yolk
3 oz. turkey breast
6 strawberries

Meal 2 (snack)
Protein drink
2 hard boiled eggs
(discard both yolks) Meal 2 (snack)
Protein drink

Meal 3 (lunch)
2 cups salad
1 tbs. sunflower oil
1 tbs. apple cider vinegar
8 ounces lean meat
1 medium carrot Meal 3 (lunch)
1.5 cups salad
2 tsp. sunflower oil
1 tbs. apple cider vinegar
5 oz. lean meat
1 small carrot

Meal 4 (snack)
2 sticks string cheese
1 hard boiled egg
(discard yolk) Meal 4 (snack)
1 stick string cheese
1 hard boiled egg
(discard yolk)

Meal 5 ( dinner)
1.5 cups steamed vegetables
8 oz. lean meat of choice
½ oz. raw nuts Meal 5 (dinner)
1 cup steamed vegetables
5 oz. lean meat of choice
½ oz. raw nuts
“Carb-Load” Meal Every Third Day 1.5 cups cooked brown rice
1 cup steamed vegetables
1 tbs. sesame oil
1 large yam (baked)
1 medium banana (dessert) “Carb-Load” Meal Every Third Day
1 cup cooked brown rice
1 cup steamed vegetables
2 tsp. sesame oil
1 small yam (baked)
1 small banana (dessert)

Robb, Jay. 1994. The Fat Burning Diet. Santee : Loving Health Publications.

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