Sample for CFFI Daily Nutrition Plan Drink 8+ Glasses of Lemon Water
Calories: 1,200- 1,500 Carbs: 120-150g Protein: 90-120g Fat: 40-50g Aerobic Target Heart Rate: 1 minute: or 10-second ___
5am Breakfast Option 1:
Protein Shake, with Spinach and one fruit
Breakfast option 2:
4-6oz of chicken, turkey, or fish or 3 egg white omelet…. with bell pepper onion, Kale, Spinach, or broccoli, with
2 slices of whole wheat toast, or waffle or pancake, or cereal hot or cold (oatmeal, or Cheerios, etc.)
10am Breakfast Snack (select one):
Veggie and handful of nuts (1-2 tbsp peanut butter),and a fruit
Roll turkey and kale or spinach leaf, and handful of nuts (1-2tbsp peanut
butter), and a fruit.
Yogurt add a veggie and a protein…, and handful of nuts (1-2 tbsp peanut
butter).
12:30-1:30 Lunch:
Select One Protein: 4-6oz (grill, bake, broil) Chicken, fish, or turkey, or beans, or Arden of life vegan protein drink, or Orgain protein drink.
Select One Carb (energy): One serving of Rice (yellow or brown rice), Quinoa, or Pasta, or Sweet Potato/white, or 2 slices of bread (whole wheat).
Select Veggies: Greens, Broccoli, Spinach, Green beans, Cabbage, Kale, Arugula, Brussels Sprouts, Asparagus, Stir-fry mix, with fat free butter spray, or Salad with regular dressing (2 tbsp vinaigrette-drain oil) etc.,
4pm Optional Snack:
2-3oz of chicken, turkey, fish (grill, bake), and kale or spinach leaves and handful of nuts (1-2 tbsp peanut butter) and 1 fruit or
So Delicious Yogurt Alternative (non-dairy), and kale or spinach leaves and handful of nuts (1-2 tbsp peanut butter) and 1 fruit.
7-9pm Dinner: NO CARBS! (Protein and Veggies only)
Chicken, Turkey or Fish, (grill, bake, broil) and Veggies/Salad (spinach, kale, arugula, carrots, shredded cabbage-coleslaw, tomatoes, mushrooms, cucumber, banana peppers, 1⁄2 cup beans, balsamic vinaigrette), and handful of nuts/cranberries.
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Option 2: Protein Drink and a Salad
Workout Program:
3- 5 days with Sculpting toning (weight lifting) and cardio and 1 day to rest.
Vitamins/ Supplements
Home – NeoLife
https://shopneolife.com/davidcarla
Provitality: Multivitamin
Tre en en: Cleanse cells
Cal-mag D: Bone
Fullmotion: Knees
Nutric Oxide Super food: https://www.instagram.com/p/Cix2zlEP2Ws/? B j ÷=MDJmNzVkMjY= 0/–
