NOXQSEZ- HEALTHY CHOICES

                                     No more excuses!  Get with the program!                      Date ________________  

       NOXQSEZ

       NUTRITION CONSULTING    

                  &

 

  PERSONAL TRAINING

PROTEIN: 2.0 2.5 3.0 3.5 4.0 4.5 5.0                  / day
 
PROTEIN                                                       SERVINGS 

Cottage  Cheese  (1%) ................................. 5 oz.
Egg Whites ............................................. 8 carton
Salmon Steaks .......................................... 1 palm
Canned Tuna ( in water) ............................... 1 can 
Fish (fresh) .............................................. 1 hand
Chicken Breasts (skinless) ........................... 1 hand
Pork (white with no fat ............................... 1 palm
Protein Powder ....................................... ? scoops

FRUITS:                                                              1 x day

 

FRUITS                                                         SERVINGS


Berries (anti-oxidants)............................. 1 handful
Apple ................................................. 1 medium
Grapefruit ............................................... 1 small 
Kiwi ............................................................... 2

Nectarine............................................. 1 medium

Pear ................................................... 1 medium
Peach ................................................. 1 medium

Orange ............................................... 1 medium

Papaya ................................................ 1/4 small

Canteloupe ........................................... 1/2 small

Pineapple ............................................. 1/6 small

Plum ...................................................... 1 large

Strawberries .................................................... 6

Banana ........................................................ 1/2

MUST HAVES

 

Calcium - Milk (1% or skim)

Fat

Fibre - Bran/Broccoli

Vit/Mins - Veggies

Water - (at least 8 glasses)

bodyweight devided by 2= # oz.

 

 

 

 

CARBS: 2.0 2.5 3.0 3.5 4.0 4.5 5.0                / day
 
CARBS                                                      SERVINGS

Oatmeal ........................ 1/4 1/2 3/4 1 cup (dry)
Bran .................................................. 3/4 cup
Potatoes/Yams ....................................... 1 fist 
Rice Cakes .................................................. 3 
Rice Crackers ............................................. 20 
Rice  ......................................... 1 fist (cooked)
Pasta ........................................ 1 fist (cooked)
Cereals (Shred Wh/Rice Krisp) ............... 1 1/4cup

Bread ............ (no more than 180 calories in total)

VEGETABLES: 1.0  2.0            / day

 

VEGETABLES                  SERVINGS                                 

Broccoli

Cauliflower

Brussel Sprouts

Asparagus

Celery
Cucumbers
Green Beans
Lettuce

Tomatoes

Peppers

Onions/Garlic

 

FATS                                                                1 x day

 

FATS                                                          SERVINGS

 

Avocado ........................................... 1/4 small
Eggs .................................................  1 whole
Flaxseed Oil .......................................... 1 tbsp
Nuts ................................................ 1 handful

 

BEVERAGES

 

Water ............................... (at least) 125 ml x 8

Chrystal Light ............................................... ? 

Coffee/Tea .................................................. ? 

Diet Drinks ................................................... ?

CONDIMENTS   (20 cals or less)

 

CONDIMENTS

                                    
Hot Sauce
Ketchup
Mrs. Dash

La Grille (no salt)
Mustard

Salsa
Kraft Zesty Italian (Calorie-Wise)
Stevia/Splenda/sugar Twin/Honey

 

BODYWEIGHT - ________________ LBS.

 

 

CARDIO - ____ MINS. _____ DAYS/WEEK