Beth’s Nutrition PlanBy Team Fides

Goals Our nutrition plan will allow you to lose

weight while emphasizing: Flavor Variety Nutrition

In addition, we want to preserve your current lifestyle, so we’ve incorporated: Snacks! No need to give up snacking Quick/portable lunches that you can eat

despite your busy schedule

Calories An average 130 pound woman who gets

no exercise in a day will burn 1500 calories.

As such, we’ve budgeted our plans to aim for 1200 calories a day.

If you exercise twice a week with this plan, you will lose a pound a week!

MONDAY – Breakfast Start your day off

right with protein and fruits.

Two peppered hard-boiled eggs for your love of dairy and a banana.

Nutritious and satisfying!

Eggs: 140 calories; Banana: 109 calories

Gluten FREE!

MONDAY – Lunch This twist on a

traditional turkey wrap substitutes the tortilla with lettuce, cutting out the gluten.

Peppered roasted turkey breast, sliced avocado, tomato, lettuce, and mustard, mmm!

Turkey: 177 calories; Avocado: 144 calories; veggies/mustard: 16 calories

Gluten FREE!

MONDAY – Snack We encourage to

snack during work! We’ve assigned

each workday a color; just follow the colors of the rainbow!

Monday is red, so what better than delicious ripe strawberries?

8 strawberries: 29 calories

Gluten FREE!

MONDAY – Dinner For dinner, we

have a classic Chinese dish.

Sweet and sour chicken breast, stir-fried with peppers, broccoli, snap peas, and scallions.

Chicken: 260 calories; sauce: 60 calories; veggies: 56 calories

Gluten FREE!

MONDAY – Calorie Count Here is the nutritional info for Monday’s

plan, which includes 2 cups of orange juice, since you shouldn’t have to only drink water: 1209 calories 32g fat (23.7% of your calories) 126g carbs (41.4% of your calories) 106g protein (34.8% of your calories)

The government recommends no more than 30% of your calories come from fat.

TUESDAY – Breakfast A juicy grapefruit

for breakfast Top it with some

sugar to sweeten it up!

Grapefruit: 100 calories, Sugar: 15 calories

Gluten FREE!

TUESDAY – Lunch From India, you can

pack some delightful chicken tikka masala, accompanied by basmati rice and peas.

It’s actually surprisingly easy to make; try it!

Chicken Tikka Masala: 404 caloriesBasmati rice w/ peas: 175 calories

Gluten FREE!

TUESDAY – Snack Tuesday is orange! Have some crisp,

crunchy, refreshing baby carrots!

Baby carrots: 30 calories

Gluten FREE!

TUESDAY – Dinner Who said you

can’t have a juicy American sirloin steak on a diet?

Accompany that with some asparagus and steak sauce!

6 oz Steak: 318 calories8 spears asparagus: 27 calories2 tbsp A1 Sauce: 30 calories

Gluten FREE!

TUESDAY – Calorie Count Despite the two hearty and flavorful

meals, our budgeted meals only account for 1099 calories. We’ve left room for additional snacks, soda, or dessert!

Did you know both your meals Monday and Tuesday were gluten free? Rice is a gluten-free food!

WEDNESDAY – Breakfast Try an egg white

omelet to start your Wednesday off right!

Add a full cup of yogurt to complete your breakfast and satisfy a dairy craving!

4 egg whites: 68 calories; 1 cup yogurt: 155 calories

Gluten FREE!

WEDNESDAY – Lunch Full of heart

healthy omega 3 fatty acids, a grilled salmon steak can be packed for Wednesday!

Have a full cup of lemony corn on the side!

Salmon: 204 caloriesLemon corn: 181 calories

Gluten FREE!

WEDNESDAY – Snack Wednesday is

white/yellow, as you might’ve guessed by the egg whites, yogurt, and corn.

Have a sweet banana as a snack! Feel free to add some peanut butter. Banana: 109 calories

1 tbsp Peanut Butter: 94 calories

Gluten FREE!

WEDNESDAY – Dinner Time for some

authentic traditional Italian cuisine!

I’m not talking about pizza and pasta, but sausages and polenta!

Sausages: 162 caloriesPolenta: 100 calories

Gluten FREE!

WEDNESDAY – Calorie Count

Three full meals today and a hearty snack only add up to 1163 calories.

Once again, your meals for the day are completely gluten free! You can safely add corn onto your list of gluten free foods.

THURSDAY – Breakfast Time for your first

salad…a nice and sweet fruit salad!

Apples, melons, kiwi, pineapple, oranges, whatever your favorite fruits, toss ‘em in!

1.5 cups fruit salad: 105 calories

Gluten FREE!

THURSDAY – Lunch Pack a roasted

chicken breast atop a mound of fluffy mashed potatoes for lunch on Thursday!

Chicken: 186 calories1 cup mashed potatoes: 174 calories

Gluten FREE!

THURSDAY – Snack Since it’s the

summertime, how about 2 slices of a juicy green watermelon as a snack?

Watermelon: 172 calories

Gluten FREE!

THURSDAY – Dinner Here are two

potentially unfamiliar flavorful dishes!

Try Ethiopian misir wot, a spicy stew, and Ethiopian iab, a cooling dairy dish, nicely complementing the spicy misir wot. Misir wot: 244 calories

Iab: 116 calories

Gluten FREE!

THURSDAY – Calorie Count Chicken, potatoes, lots o’ sweet fruits,

and two Ethopian classics only amount to 997 calories.

Plenty of room for a “cheat” or dessert! Even potatoes and lentils are gluten

free, giving you a gluten free day again.

FRIDAY – Breakfast Even in a diet, you

can have choices to eat your favorite foods!

Start your day off with a bowl of Chex, Fruity/Cocoa Pebbles, or Corn Flakes!

Optional: slices of strawberries.

Cereal: 120 calories at most½ cup 1% milk: 102 caloriesStrawberries: 26 calories

Gluten FREE!

FRIDAY – Lunch Kick it up a notch

with some Jamaican jerk chicken!

Pair it with carrots on the side!

Chicken: 186 caloriesJerk sauce: 40 calories2 carrots: 8 calories

Gluten FREE!

FRIDAY – Snack End your weekday

with the snack of blueberries.

Blueberries are often described as a “super food” because they’re so nutritious and high in antioxidants.

1 cup blueberries: 83 calories

Gluten FREE!

FRIDAY – Dinner Eggplant

parmesan is a hearty delicious way to get a serving of vegetables.

Just make sure you use gluten free flour for the breading! Eggplant parmesan: 487

calories

Gluten FREE!

FRIDAY – Calorie Count The calorie count for today clocks in at

1056 calories. Enough left for a drink or two since it is

Friday after all.

SATURDAY – Breakfast Cottage cheese

is a healthy and nutritious way to satisfy your dairy craving!

Toss in some fresh blueberries and sliced apples!

6 oz cottage cheese: 168 caloriesFruit: 71 calories

Gluten FREE!

SATURDAY – Lunch Some people say a

diet isn’t a diet unless there’s a salad involved.

To satisfy those haters, how about a Greek salad for lunch?

Mmm.. feta cheese

Greek Salad: 150 calories1 tbsp dressing: 75 calories at most

Gluten FREE!

SATURDAY – Snack A favorite comfort

snack of Marilu’s, gluten-free poppy seed and onion sesame sticks!

If you like mixing your sweet and savory, try dipping them in peanut butter!

Sesame sticks: 153 calories1 tbsp Peanut butter: 94 calories

Gluten FREE!

SATURDAY – Dinner For a classic twist

on a popular dish, try a Green Pizza.

Make the base with gluten-free flour, and instead of your traditional tomato sauce, use pesto!

Then top with broccoli, oregano, or basil. 323 calories for a large slice

Gluten FREE!

SATURDAY – Calorie Count Lots of vegetables today! Only 1033 calories for the day, once

again leaving room for Beth to go out with friends, or splurge on dessert!

SUNDAY – Breakfast Start your Sunday

off right with a Southwestern egg omelet!

Beans, cheese, onions, and salsa inside of eggs; filling and simply delish.

Southwestern omelet: 362 calories

Gluten FREE!

SUNDAY – Lunch Try this recipe for

tuna stuffed tomatoes!

Vinegar, celery, cilantro, oil, olives, and tuna combine nicely inside of a tomato.

2 stuffed tomatoes: 300 calories

Gluten FREE!

SUNDAY – Snack Snack on apple

wedges with peanut butter OR if you have a sweet tooth for the day, caramel sauce!

Apple: 55 calories1 tbsp peanut butter or caramel: 94 calories at most

Gluten FREE!

SUNDAY – Dinner Bake a juicy pork

tenderloin, basted in Korean chee hou or hoisin sauce.

Pair with bell peppers and snap peas!

Hoisin tenderloin: 330 caloriesVeggies: 44 calories

Gluten FREE!

SUNDAY – Calorie Count This final day of the week clocks in at

1185 calories with its three hearty meals.

We hope you’ve enjoyed your week of meals and strive to exercise at least twice a week!

General Food Tips Try drinking Crystal Light, tea, water

with lemon juice, or seltzer instead of soda! You will be shocked at how many calories this cuts out.

When cooking, try using PAM non-stick spray instead of oil. One tablespoon of oil has over 100 calories while a spray of pam has just 7.

Conclusion On Team Fides’ adventurous but simple

meal plan, Beth will be able to satisfy her dairy cravings while enjoying foods from Ethiopia, Italy, China, India, Greece, Jamaica, and Korea!

Beth will not need to alter her lifestyle to lose weight. She can keep up her snacking and her busy schedule while still eating well!

Our plan is completely gluten-free, high in vitamins, and low in fats due to the large number of fruits and veggies.