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Nutritional Manual

Russell Broncos Nutrition Manual





Why is eating 6-7 meals important?

It will speed up your metabolism, helps you become leaner. It will build muscle faster.

It will increase your energy for workouts.

It will help you get all the nutrients you need for every day.




Skipping breakfast

Lifting on an empty stomach will cause you to feel light headed and weak.

Drinking too many protein shakes- the body will take whatever it needs, and the rest will be excreted or stored as fat.

Eating fried foods- saturated fats = a non-lean body. Not eating until you  feel hungry- eat every 3 hours.

Not timing your meals out after workouts. (30 min, 2 hours, etc.) Not staying properly hydrated. Carry around a gallon of water.



Understand that not everyone is the same when it comes to proper nutrition. Factors that affect the way your body reacts to the food you eat include age, activity level, sport type, genetics, and lifestyle.



Most football players should aim for 3500 calories a day. Athletes wanting to gain weight should consume 500 additional calories a day. Once again, everyone is different. One football player may need to consume more calories than another because of the way their body breaks down food.





Carbohydrates are the most important ingredient in an athletes diet. Carbohydrates supply the energy you need for workouts, nerve transmissions, and muscular contractions. There are two types of carbohydrates: low glycemic and high glycemic. Consume most of your carbs during breakfast or during lunch.

(Try to stay away from carbohydrates after 8 pm-by this time your body is ready for bed)



Low Glycemic Carbs:

Provide the body with a long-lasting source of energy

Good for pre work out meals



High Glycemic Carbs:

Absorbed into the blood very rapidly, what is left over is stored in the body as fat. Avoid before training and competitions since they may cause a rapid depletion in blood sugar levels. This will slow down your metabolism.

  However, HGC is good when it is essential to quickly increase blood sugar levels for the

purpose of re-stocking muscle energy levels.

  Consumption of these foods after a competition/ training may help recovery by restoring used energy levels.



Empty Carbs:

  The following foods, although carbs, are not the best habitual choices for athletic performance.

Athletes concerned about body composition need to eliminate these foods from their diet. Loaded with fat.

Examples: biscuits, doughnuts, coffee cake, cinnamon rolls, croissants, chips, onion rings, fried potatoes, vegetables in cooked butter, canned fruit, sugary fruit juices.















Low Glycemic Index Foods

High Glycemic Index Foods

Good for pre-work out

Good for post-work out

Whole Grain/ Wheat Bread

White Bread/Honey Wheat Bread

Whole Grain/ Wheat Bagel

White Bread/Honey Wheat Bagel

Bran Muffin


Whole Wheat Pasta

Shredded Wheat Cereal

Whole Grain/ Wheat Tortillas

Flour Tortillas

2% Milk

Energy Bars

Yogurt (Low Fat)

Sports Drinks (Gatorade)


Orange Juice


White Rice

Brown Rice



Traditional Pasta

Sweet Potato

Baked Potato






Rice Cakes



You dont need to over indulge in carbohydrates at night because their purpose is to replenish energy stores. It only takes a small amount of carbohydrates to restore your needs. Any excess is stored as fat.





Protein is very important to strength and power athletes. Protein helps with tissue growth and tissue maintenance. Of your total daily caloric intake, all the calories you eat in a day, 15% of those calories should consist of protein.



Too Much Protein..

Low energy


Calcium loss from bones and potential fractures

Possible kidney problems long term



Recommended Daily Requirements for strength athletes:

To determine your protein needs:

Body Weight x 2/3 = RDA of Protein (Recommended Daily Allowance)

180 lbs. athlete = 120 grams protein per day.

200 lbs. athlete = 135 grams of protein per day.



Easier way to calculate protein needs:

1 gram of protein for every 1 lbs. of body weight

180 lbs. athlete = 180 grams protein per day.



Good Protein Sources:



Meat, Fish, Poultry                          Beans

1 oz. = 10g protein                            1 cup of kidney beans = 15 g

1 chicken breast = 30 g                     Eggs

8 oz. steak = 80 g                              1 Egg = 7 g



Low fat Dairy Products                   Peanut Butter

1 cup of milk or yogurt = 10 g          2 tbsp. of PB = 15 g

1 slice of cheese = 10 g

½ cup of cottage cheese = 10 g




Alternate sources of protein: yogurt, low fat/ fat free cheese, cottage cheese, black beans, red beans, eggs (whites), white beans, red beans.






It provides the body with a sustainable amount of energy for workouts.

It supplies the body with essential fatty acids needed for growth and healthy skin

It assists with weight management

It acts as a carrier for fat soluble vitamins

It helps prevent heart disease- leading killer in America.



Learn to eat these good fats in moderations- ok to eat sometimes. (one meal a week.)

Butter and margarine

Sour cream Whole milk Mayonnaise Ice cream

Sausage, bacon, bologna

Fast food Doughnuts Desserts



Good Fat- Unsaturated Fats- Peanuts, Walnuts, Almonds, Pistachios, Peanut Butter, Fresh

Water Fish, Olive and Oil.



Stay away from….

Bad Fat- Saturated Fats- fried fish, fried chicken, french fries, fried onion rings, fried pickles, fried cheese sticks, fried jalapenos, fried fish, and bacon.



Limit the consumption of meats high in saturated fat: hamburgers, cheeseburgers, fried meats, and dark meat.







If you are not eating a full meal within an hour of working out: Smoothie       Carnation Instant Breakfast

Whey Protein       Yogurt with fresh fruit

Banana                 PBJ Sandwich

Sports bar            Bagel

Instant Oatmeal w/Toast




Eat within 30 minutes of completing your workouts because it will:

  Replenish energy and fluid you used up-each 1 pound lost replenish with 1/2 L of fluid, 2

16 oz. bottles of water.


Provide ingredients for building muscle


Limit Muscle soreness



Breakfast choices


Carnation Instant Breakfast with small glass of 2% milk

Cereals: Hot or Cold Oat Bran Muffins Fruit

Pre-Workout choices

8 oz. water

1 scoop of Whey Protein w/ milk or water (30 mins before workout) During Workout choices

  5-9 oz. of water every 15 mins, Gatorade if exercise exceeds 1 hour

Post-Workout choices


1 scoop of Whey Protein with 2% milk granola bar

Before Bed choices

1 scoop of Casein Protein with whole milk

1 cup of milk





The timing of your meals is very important to help your body recovery and rebuild from workouts. Following workouts your body searches for nutrients that will help it repair and recover. If you miss a meal your body will not properly complete this process. Never come to a workout on an empty stomach. Your body needs energy to perform at its best level.



The basic guidelines include:

30 mins post workout- 4:1 carbs to protein meal

16 oz. Nestle low fat chocolate milk

16 oz. Borden 1% low fat milk

Whey protein shake w/ milk

2 hrs. post work out- important meal

Lean Meat-Protein Whole Grains-Carbs Water- Hydration

Healthy Fats: Peanuts, Almonds, Pistachios, Walnuts, Pumpkin Seeds

Dinner (most nutritious meal of the day)

  Consume a well-balanced meal that includes: lean meat, vegetables, and fats

Before Bed

Casein protein- a slow digesting protein. Glass of 2% milk



Try not to eat after 8 pm

If you have to, eat fruit or a protein snack, but no simple/fats, such as ice cream, pizza or burgers.






Your day should go a follows:

AM- carbohydrates; LUNCH- mixed carbohydrates and protein; PM- mostly protein






Hydration is one of the most important parts of your diet!! Water is vital to your survival and recovery process.

Drink 1/2 liter, two bottles, of water for every pound lost during workouts. Remember that 70% of your body consists of water. Stay properly hydrated!



First, water is a nutrient transporting agent. Following a workout, water will quickly transport nutrients from your meals to the parts of the body that need them the most. Second, water keeps your body temperate at a normal level. If you do not hydrate properly your body temperature will rise, which will slowly cause your body to shut down. It is very important that athletes

track their pre and post weight following workouts, so that they know how much water they need to replenish.



Drinks to Avoid:

Drinks with caffeine/ephedrine


Ultimate Orange

Sport High Energy Drinks






Sleep is a major component over looked by many young athletes. Sufficient rest consists of averaging 8-9 hours of sleep a night per week. When you sleep your body goes through many cycles of important rebuilding and recovery stages. As you reach deep sleep, your pituitary gland produces more HGH, human growth hormones, as opposed to staying awake. If you are not getting the right amount of sleep your body is less likely to recovery from the physically demanding workouts. Maintain a regular sleep-wake schedule. (go to sleep at 9, wake up at 7)



 What a good nights sleep will do for you :

Decrease in both daytime sleepiness and fatigue

Improve athletic performance

Repairs the body

Reduces stress

Helps control body weight issues

Reduces mood swings





Getting bigger, stronger, faster does not happen overnight. It takes time for your body to adjust to a new diet, sleep patterns, and workout schedules. Dedication means making a life style changing decision. Its ok to occasionally have a cheat  meal, meaning not a cheat weekend. If you decide to eat fast food one entire weekend it will set you back at least six days. Plan your meals accordingly and stick to it.



























Proper nutrition is essential for the athlete who seeks to attain success. Athletes need to realize the direct relationship between proper sports nutrition and SIZE, STRENGTH, ENDURANCE AND CONDITIONING.


Listed below are sample meals that you can use as a guide to help you reach your specific caloric level. Meals are divided into WEIGHT MAINTENANCE, WEIGHT GAIN, and WEIGHT REDUCTION categories.





Cereal, 2 cups

Toast w/ margarine and jelly, 2

2% milk, 1 cup



Orange juice, 1 cup

Pancakes, 6

Syrup, ¼ cup

Margarine, 2 pats

Low-Fat Milk, 2 cups



Toast w/ jam, 1

Cereal, 1 cup

Skim Milk, 1 cup




Breakfast items:

Fresh Fruit

Cold Cereal

Hot Cereal






Baked Chicken (light), 1 piece

Noodles/Pasta, 1 cup Peas/Green Beans, 1 cup Oatmeal cookie, 1

Skim Milk, 1 cup



Breakfast items:



2% Milk

Toast w/ Margarine, Jelly




Turkey Breast, 6ozs.

Whole Wheat bread, 4 slices Miracle Whip Lite, 2 tbl. Grape juice, 2 cups

Fruit Yogurt, 1 cup


Breakfast items:

Skim milk








Chicken Breast, 1 piece

Baked Potato, 1 med. Margarine, 1 pat Apple, 1

Iced Tea




Lunch Items: Baked Chicken Turkey Breast

Tuna (Water Packed) Spaghetti


Lunch Items: Whole Wheat Bread Baked Potato

Fresh Fruit

Fruit Yogurt


Lunch Items: Fruit Juice Iced Tea

Miracle Whip Lite






TO MAINTAIN: Chicken Breast, 1 cup Baked Potato, 1 Med Mixed Vegetables Margarine, 1 pat Tossed Salad, 2 cups Iced Tea



Cheese/Veggie Pizza, 1 Med

Low-Fat Milk, 2 cups

Grape juice, 2 cups



TO REDUCE: Spaghetti w/ tomato Sauce, 2 cup

Italian Bread, 2 pieces Skim milk, 2 cups Water




Dinner Items: Baked Chicken Baked Fish

Fresh Mixed Veggies



Dinner Items: Whole Wheat Bread Baked Potato

Fresh Fruit

Fruit Yogurt


Dinner Items:

Fruit Juice

Iced Tea Soup Margarine


How to gain weight healthfully



JUICE: Apple, cranberry, cranapple, grape, pineapple, and apricot have more calories than grapefruit, orange, and tomato juice. To increase the calories in frozen OJ, add less H20

FRUIT: Bananas, pineapples, raisins, dates, dried apricots, and other dried fruits have more

calories than watery fruits such as grapefruit, plums, and peaches.


MILK: To boost the calorie value of milk, add ¼ cup powdered milk to one cup of regular milk. You can also add malt powder, Ovaltine, Carnation Instant Breakfast, Nestles Quik.


HOT CEREAL: By using milk to cook cereal, instead of water, youll add more calories. Lots

of mix-ins, such as powdered milk, margarine, peanut butter, walnuts, and wheat germs.


COLD CEREAL: Choose dense cereals (not flaked or puffed), such as granola, muesli, grape nuts, and wheat chex. Top with raisins, bananas, and other fruits.


TOAST: Spread with generous amounts of peanut butter, margarine, and jam.


SANDWICHES: Select hearty, dense breads (as opposed to fluffy types), such as sprouted wheat, honey bran, rye and pumpernickel- the thinner the better! Stuff with PB & Jelly or Tuna.


MEATS: Go lean with meat. You can boost the calorie value of lean meat, chicken or fish by sautéing them in olive oil, as well as adding bread crumb toppings.


SOUPS: Hearty Lentil, split pea, minestrone and barley soups have more calories than brothy chicken and beef types. Make canned soups more substantial by adding evaporating milk.


BEANS: Red, black, white, pinto, chili with beans, limas, and other dried beans are not only high in calories but also excellent sources of protein and carbs.


VEGETABLES: Peas, corn, carrots, winter squash, and beets have more calories than green beans, broccoli, summer squash, and other watery vegetables. Add grated cheese and almonds


SALADS: Add cottage cheese, garbanzo beans, gucauamole, sun flower seeds, assorted vegetables, chopped walnuts, raisins, tuna fish, lean meat, croutons with low fat dressings or oil.


POTATO: Add generous amounts of butter and extra powdered milk to mashed potatoes. Use sour cream and gravy sparingly.


DESSERTS: Try oatmeal raisin cookies, fig newtons, rice pudding, chocolate pudding, fruit, pumpkin pie, blueberry muffins, born bread with honey, banana bread, but eat sparingly.


SNACKS: A substantial afternoon or evening snack is an excellent way to boost your caloric intake. Some healthy snack choices include: fruit yogurt, bran muffins, cheese and crackers, mixed nuts, English muffins, bagels, milk shakes, instant breakfast, fruit, and sandwiches.


High Calorie Snacks



400 Calorie Snacks


Large whole wheat

bagel w/2 Tbs. peanut butter

Homemade Trail Mix

1 cup dry cereal, ¼

cup granola, 20 nuts

1 pack Nature Valley

Granola Bars, 1 fruit

& 2-2% string cheese

Quaker Oatmeal

Square & 12 oz. 2%


Peanut butter &

banana sandwich on wheat bread (2 Tbs.


1 yogurt with ¼ cup

granola, ½ cup fruit

& 15 nuts



600 Calorie Snacks


Large whole wheat

bagel with 3-4 slices ham, 2 slices 2% cheese & 1 serving wheat crackers or pretzels

20 oz. low-fat

chocolate milk & peanut butter sandwich on wheat bread (1 Tbs. PB)

300 calorie energy

bar, 1 banana &

16 oz. 2% milk

20 oz. Smoothie King

Smoothie with protein & 250-300 calorie energy bar

Peanut butter and

jelly sandwich on wheat bread (2 Tbs. PB & 2 Tbs. jelly), 1 bag baked lays & 1 fruit

2 cups cereal w/2%

milk, sprinkle 3 Tbs. almonds in cereal &

1 yogurt or 2% string cheese



800 Calorie Snacks


2 cups high calorie

cereal (~200 calories/

serving) w/2% milk


1 banana & 2 pieces wheat toast w/1 Tbs. peanut butter on each

Homemade Shake

2 cups 2% milk, 1

Yoplait Thick & Creamy vanilla yogurt, 1 scoop ice cream, 1-2 Tbs. peanut butter

3 Eggo whole wheat

waffles w/1 Tbs. peanut butter on each, 1 fruit & 16 oz. low-fat chocolate milk

1 whole wheat bagel

w/ 2 Tbs. cream cheese,

1 pack Nature Valley granola bars & 16 oz. low-fat chocolate milk

High calorie energy

bar (250-350 calories),

16 oz. low-fat chocolate milk w/1 scoop whey protein mixed in &

1 banana

2 Whole grain Hot

Pockets, 1 individual bag reduced-fat Sun Chips & 16 oz. 2% or low-fat chocolate milk



1000 Calorie Snacks


1 whole wheat bagel

w/ 2 Tbs. peanut butter, 1 cup high calorie cereal & 1 cup granola w/

2% milk

High calorie energy

bar (250-350 calories),

1 individual bottle (20 oz.) 2% milk, 1 pack peanut butter crackers & a banana

2 Yoplait Whips or

Thick & Creamy yogurts w/1 cup granola mix in,

2 pieces whole wheat toast w/1 Tbs. peanut butter on each & 16 oz. 2% milk

2 Quaker Oatmeal

Squares, 1 individual bottle (20 oz.) low-fat chocolate milk &

½ cup nuts

Subway 12

sandwich w/meat, cheese, sauce, & veggies, 1 bag Sun Chips, 1 bag apples

& 1 individual bottle juice or 2% milk

2 peanut butter &

jelly sandwiches on wheat bread (2 Tbs. PB & 2 jelly on

each), 16 oz. 2% milk

& 1 banana or chewy granola bar


Tips for adding “ quality”  calories to food

Add 2 spoons peanut butter to things like toast, bagels, waffles, oatmeal, crackers, shakes, etc. Add granola to cereal, trail mix, yogurt, oatmeal, ice cream

Add avocado to salads, sandwiches, wraps, chips, crackers, dips

Eat sandwiches on wheat buns, subs, or bagels instead of on bread or a thin wrap

Choose high calorie cereals, energy bars, granola bars, yogurts, etc. Cook vegetables and meat in Extra Virgin Olive Oil

Make shakes with high calorie shake powder & add things like peanut butter, honey, chocolate syrup, some ice cream, etc to it

Add nuts to cereal, granola, trail mix, oatmeal, yogurt, parfaits, ice cream, salads & eat plain

Drink 2% milk, low-fat chocolate milk and/or some juice with meals and snacks

Eat a snack (as mentioned above) right before you go to bed, 7 days a week



(Try to limit to one meal a week, 1 cheat weekend = 6 day set back)



Tips for making healthy choices at fast food restaurants

    Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.


    Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.


    “Undressyour food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.


    Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.


    Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run.

Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.


Tips for what to AVOID at fast food restaurants

    Supersized portions - An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.


    Salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to

injury by adding more salt.



    Bacon. Its always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is

high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat.



    Buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.




Burger King: Breakfast

Croissan'wich with egg - 270 calories, 11 g fat (3 g saturated), 175 mg sodium

The Lesser of Two Evils:

>Eat this: Croissan'wich with sausage - 380 calories, 27 g fat (9 g saturated), 630 mg sodium

>Not that: Croissan'wich with sausage, egg, and cheese - 520 calories, 39 g fat (14 g saturated), 1090 mg sodium

Burger King: Lunch & Dinner

Chicken Tenders (5 piece) - 210 calories, 12 g fat (3.5 g saturated), 920 mg sodium (Add 35 calories for BBQ sauce or 90 for honey.)

The Lesser of Two Evils:

>Eat this: Medium Onion Rings - 320 calories, 16 g fat (4 g saturated), 460 mg sodium

>Not that: Medium French Fries - 360 calories, 18 g fat (5 g saturated), 640 mg sodium

>Eat this: Chicken Whopper - 570 calories, 25 g fat (4.5 g saturated), 1410 mg sodium

Not that: Whopper - 700 calories, 42 g fat (13 g saturated), 1020 mg sodium




Chargrilled Chicken Sandwich - 270 calories, 3.5 g fat (1 g saturated), 940 mg sodium

Fresh Fruit Cup - 60 calories, 0 g fat (0 g saturated), 0 mg sodium

The Lesser of Two Evils:

>Eat this: Carrot and Raisin Salad - 170 calories, 6 g fat (1 g saturated), 110 mg sodium

>Not that: Small waffle fries - 280 calories, 14 g fat (5 g saturated), 105 mg sodium

>Eat this: Chick-n-strips (4 count) (fried) - 290 calories, 13 g fat (2.5 g saturated), 730 mg sodium

>Not that: Chargrilled Chicken Club - 380 calories, 11 g fat (5 g saturated), 1240 mg sodium



Chinese Restaurant (such as Panda Express or P.F. Chang's)

Egg drop soup - 60 calories, 3 g fat (1 g saturated), 1000 mg sodium

Stir-fried vegetables - 750 calories, 19 g fat (3 g saturated), 2150 mg sodium Szechuan shrimp - 950 calories, 20 g fat (2 g saturated), 2460 mg sodium The Lesser of Two Evils:

>Eat this: Shrimp with garlic sauce - 950 calories, 30 g fat (4 g saturated), 2950 mg sodium

>Not that: Beef with broccoli - 1180 calories, 46 g fat (9 g saturated), 3150 mg sodium

>Eat this: Chicken chow mein - 1000 calories, 32 g fat (10 g saturated), 2450 mg sodium

>Not that: General Tso's chicken - 1600 calories, 60 g fat (10 g saturated), 3200 mg sodium

>Eat this: Vegetarian spring roll - 80 calories, 2.5 g fat (0 g saturated), 270 mg sodium

>Not that: Chicken/pork egg roll - 200 calories, 10 g fat (1 g saturated




Burrito with black beans, vegetables, lettuce, and salsa - 600 calories, 18 g fat (3.5 g saturated), 2378 mg sodium

The Lesser of Two Evils:

>Eat this: Burrito with black beans, vegetables, lettuce, and guacamole - 770 calories, 33 g fat (6 g saturated), 2248 mg sodium

>Not that: Burrito with barbecue, rice, lettuce, salsa, cheese, sour cream - 1120 calories, 51 g fat (20 g saturated), 2920 mg sodium



Dairy Queen

Grilled Chicken Sandwich - 340 calories, 16 g fat (2.5 g saturated), 1000 mg sodium Chocolate Soft Serve (1Ú2 cup) - 150 calories, 5 g fat (3.5 g saturated), 75 mg sodium The Lesser of Two Evils:

>Eat this: 2 Hot Dogs - 480 calories, 28 g fat (10 g saturated), 1460 mg sodium

>Not that: Chicken Strip Basket with gravy - 1000 calories, 50 g fat (13 g saturated), 2510 mg sodium










Original Recipe Chicken Breast (with skin and breading removed) - 140 calories, 3 g fat (1 g saturated), 410 mg sodium

Mashed Potatoes with Gravy - 110 calories, 4 g fat (1 g saturated), 260 mg sodium

The Lesser of Two Evils:

>Eat this: BBQ Baked Beans - 230 calories, 1 g fat (1 g saturated), 720 mg sodium

>Not that: Potato Wedges - 240 calories, 12 g fat (3 g saturated), 830 mg sodium

>Eat this: Honey Barbecue Sandwich - 300 calories, 6 g fat (1.5 g saturated), 640 mg sodium

>Not that: Original Recipe Breast - 380 calories, 19 g fat (6 g saturated), 1150 mg sodium



McDonald's: Breakfast

Egg McMuffin - 290 calories, 11 g fat (4.5 g saturated), 850 mg sodium

The Lesser of Two Evils:

>Eat this: Sausage Burrito - 300 calories, 16 g fat (6 g saturated), 760 mg sodium

>Not that: Sausage McMuffin with Egg - 450 calories, 26 g fat (10 g saturated), 930 mg sodium

McDonald's: Lunch & Dinner

Chicken McGrill - 400 calories, 16 g fat (3 g saturated), 1010 mg sodium

Side Salad with Low-Fat Balsamic Vinaigrette - 55 calories, 3 g fat (0 g saturated), 740 mg sodium

Fiesta salad with salsa - 390 calories, 22 g fat (10 g saturated), 870 mg sodium

Fruit 'n Yogurt Parfait (with granola) - 160 calories, 2 g fat (1 g saturated), 85 mg sodium

 The Lesser of Two Evils:

>Eat this: Quarter Pounder - 420 calories, 18 g fat (7 g saturated), 730 mg sodium

>Not that: Big Mac - 560 calories, 30 g fat (10 g saturated), 1010 mg sodium

>Eat this: Chicken Selects (3 piece) (Add 60 calories for buffalo sauce, 70 for honey mustard) - 380 calories, 20 g fat (3.5 g saturated),

930 mg sodium

>Not that: Crispy Chicken Bacon Ranch Salad with dressing - 620 calories, 31 g fat (8 g saturated), 1560 mg sodium

>Eat this: Apple Dippers with Low-Fat Caramel Dip - 100 calories, 1 g fat (0.5 g saturated), 35 mg sodium

>Not that: Baked Apple Pie - 250 calories, 11 g fat (3 g saturated), 150 mg sodium



Taco Bell

Chicken Burrito, Fiesta style - 370 calories, 12 g fat (3.5 g saturated), 1090 mg sodium

2 Ranchero Chicken Soft Tacos - 540 calories, 14 g fat (4 g saturated), 1710 mg sodium

The Lesser of Two Evils:

>Eat this: Bean Burrito - 370 calories, 10 g fat (3.5 g saturated), 1200 mg sodium

>Not that: Fiesta Taco Salad (without shell) - 500 calories, 27 g fat (12 g saturated), 1520 mg sodium




Ultimate Chicken Grill sandwich - 360 calories, 7 g fat (1.5 g saturated), 1100 mg sodium

Side Salad with Low-Fat Honey Mustard Dressing - 145 calories, 3 g fat (0 g saturated), 360 mg sodium

Chili (small) - 200 calories, 5 g fat (2 g saturated), 870 mg sodium

The Lesser of Two Evils:

>Eat this: Baked potato with sour cream - 340 calories, 6 g fat (3.5 g saturated), 40 mg sodium

>Not that: Biggie fries - 440 calories, 19 g fat (3.5 g saturated), 380 mg sodium

>Eat this: Jr. Cheeseburger - 310 calories, 12 g fat (6 g saturated), 820 mg sodium

>Not that: Spicy Chicken Fillet sandwich - 510 calories, 19 g fat (3.5 g saturated), 1480 mg sodium






Banana Smoothie

16 oz. 2% Milk

1 cup Ice- add accordingly to thicken

1 banana

1 tbsp. natural coco

1 tbsp. ground flax seed



Chocolate Banana Soy Smoothie

1 cup Soy Milk (plain or vanilla)

1 Medium Banana (quartered)

2 Tbsp Chocolate Syrup

3 ice cubes


1 tbsp. soy lecithin- to allow everything to mix well

1 scoop whey protein

1 tbsp. natural peanut butter



Blueberry Pineapple Smoothie

2 cups Baby Fresh Spinach

1 cup Frozen Blueberries

1 Banana

1/2 cup Vanilla Yogurt

1/4 cup Chopped Fresh Pineapple

1/4 cup Frozen Dark Sweet Cherries

1/4 cup Orange Juice



Low Carb Strawberry Smoothie

1 cup Frozen Strawberries

1/4 cup Soft Tofu

1 cup Milk

1 tsp Splenda

1 20-gram scoop Low-Carb Soy Powder



Breakfast Protein Smoothie

1 cup Skim Milk

1 to 2 scoops Vanilla Flavored Protein Powder

1 Tbsp Cocoa Powder

1 Banana (sliced)

1 Tbsp Natural Peanut Butter

3-4 drops Stevia Liquid (natural sweetener) if desired

4 or 5 ice cubes



Banana Berry Protein Smoothie

1 cup Berries (any mix)

1/2 Banana

1/2 Soy Milk (or any kind of milk)

1 scoop Protein Powder (or if you don't have protein power add 1 egg white)

3/4 cup Yogurt (your choice what kind)

1 cup ice


Sunny Start Smoothie

1 cup Orange Juice

2 Bananas (cut)

2 Tbsp of Honey

1 Orange (peeled and cut)

1/4 cup Granola



Very Berry Soy Protein Smoothie

1/2 Scoop Plain (Unsweetened) Protein Powder

3 Tbsp. Low Fat, Dairy-Free (Soy) Yogurt

2/3 Cup Fresh Blueberries

3/4 Cup Soy Milk

1/4 Cup Water

2 Ice Cubes



Purple Haze Smoothie

6 oz. Plain Low-fat Yogurt

1 cup Frozen Blueberries

30-40 Pomegranate Seeds

4-6 Ice Cubes

Optional: 1 scoop Protein Powder



Dreamsicle Smoothie

6 oz. Plain Low-fat Yogurt

1 cup Orange Sherbet

1 Tangerine (divided and seeded)

6 Vanilla Wafers

1/4 cup Low-fat Whipped Cream (as topping)

4-6 Ice Cubes

Optional: 1 scoop Protein Powder



Peachy Smoothie

6 oz. Plain Low-fat Yogurt

1 cup Frozen Chopped Peaches

1/2 cup Frozen Red Raspberries

4-6 Ice Cubes

Optional: 1 scoop Protein Powder















Chicken Breast

Sweet Potato


Turkey Breast

Baked Potato


Lean Chicken Deli Meat

Brown Rice

Green Beans

Lean Roast Beef Deli Meat

Wild Rice

Green Peas

Lean Turkey/Chicken Hot Dog

Whole Wheat Pasta

Green/Red Peppers

Lean Ham Deli Meat

Whole Wheat Bread


Salmon-can or fresh

Whole Wheat Buns


Chicken-can in water

Black Beans


Tuna-can in water

Red Beans



White Beans



Refried Beans



Baked Beans








Flank Steak



Ground Turkey Breast



Ground Chicken Breast


Collard Greens

Top Round or Sirloin Steak



Egg Whites/Egg Substitutes

Grapes-Red or Green

Kidney Beans

Low-fat Cottage Cheese

Fat-free Yogurt

Mixed Vegetables

Low-fat Peanut Butter

Whole Wheat Spaghetti


Low-fat/Fat-free Cheese

White/Brown Rice



Whole Wheat Waffles



English Muffins

Baked Tortilla Chips

Fat-free Mayonnaise

Raisin Bran

Baked Lays



All Fruit



Fat-free Yogurt w/fruit


Wheat Bread

Low fat Cottage Cheese

Fat-free/Low-fat Sour Cream

Italian Bread





Butter Substitutes:



Molly McButter

Gallon of Water each day

Angel Food Cake

Promise Ultra Light

2%, Low Fat or Skim Milk

Oatmeal Raisin Cookie

Benacol Light

Crystal Light- Sugar free

Chocolate Pudding

Take Control

Orange Juice w/ Calcium


Mircle Whip Light

Diet Soda

Frozen Yogurt