Wednesday, August 30, 2006

remember, this plan is build around the idea that its better to eat less per meal and more meals.
it's also tailored for our training so it might be a bit protein heavy...but that will do nothing but good (as long as you keep on training!!!)

Ranger Challenge Meals

BREAKFAST

1) 1 ½ Cup Oatmeal, Made with 1 cup skim milk, ½ cup cranberries or raisins, 1 cup of light orange juice to drink
2) 2 Bagels with reduced fat Peanut Butter, 1 piece of fruit, 1 glass skim milk, one cup light orange juice
3) 3 Egg omelet (Cheese or Veggie), 2 slices whole grain toast, 1 glass skim milk, one cup light orange juice
4) Large bowl of whole grain cereal with fresh fruit and skim milk, 1 cup light orange juice
5) 4 oat-bran(or whole grained) frozen waffles, 2tbsp pure maple syrup, 2 eggs( or substitute 1 cup of low fat cottage cheese), one large glass of skim milk, 1 cup light orange juice
6) one large glass of fruit smoothie with protein powder
7) Lean Ham, English Muffin, 2 Scrambled Egg Whites, one cup of light orange juice
8) One baked potato, 4 eggs, 1 cup of light orange juice
9) One slice of whole grain bread, ½ serving sliced strawberries, 1 cup of light cottage cheese
10) Fat Burn Meal
3/4 cup scrambled Eggs
1 piece multi-grain toast with 1
teaspoon natural peanut butter
1 small apple
1 small banana

MIDMORNING SNACK

1) 2 Apples with reduced fat peanut butter
2) Fruit smoothie with protein powder
3) 2 cups of fresh vegetables (preferably carrots or broccoli)
4) 1 ½ cups non fat Yogurt with Fruit
5) 1 ½ cups of low fat cottage cheese
6) Banana and reduced fat Peanut butter sandwich with whole grain bread
7) 1 cup cooked oatmeal with 1 cup skim milk, 1 scoop whey protein

LUNCH

1) Turkey Sandwich, Whole-Grain or any 9-12 grain bread, one piece of fruit
2) Chicken Sandwich, whole grained or any 9-12 grained bread, piece of fruit
3) Salad with chicken or Salmon
4) Pasta Salad, Whole Grained, be sure to drink 1 cup of skim milk because this meal is not high in protein
5) 2 cups of homemade egg salad on 2 whole wheat pitas, one banana
6) Tuna and cheese sandwich, whole grain or any 9-12 grain bread, 4 oz. tuna, 2 oz. cheddar cheese, lettuce, tomato
7) Ham Sandwich, Whole Grain or any 9-12 grain bread, one piece of fruit
8) Chicken Sandwich, Baked or grilled and not fried, whole grain or any 9-12 grain bread, one piece of fruit

9) Fat Burn Meal
2 ounces of fresh deli cut
turkey breast
1 tablespoon regular mayonnaise
2 slices of multi-grain bread
1 cup fresh baby carrots
1/2 cup low-fat cottage cheese

AFTERNOON SNACK

1) Salad with Meat
2) Smoothie with Protein
3) Salad with unlimited amounts of your favorite raw veggies
4) 1 ½ cups plain, non fat yogurt, 1 cup cottage cheese, 1 cup blackberries
5)1 package tofu pudding with 1 ½ cups of cold water, and one package low fat pudding, blend

DINNER

1) Main Entrees:
Chicken Breast (Either baked or Grilled)
Salmon
Turkey
Lean Pork
Cod
Tuna
Note: Only Baked or Grilled Meats. No Fried!
Acceptable Side Items:
Sweet Potato, Yams
Brown Rice, Fried Rice
Steamed or Raw Vegetables
Any Other Complex Carbohydrate

1) Fat Burn Meal
1 medium roasted, skinless
chicken breast
1 cup lentil soup
2 celery sticks with non-fat
cream cheese

AFTER-DINNER SNACK

2) Fruit with Reduced fat Peanut Butter
3) Large Glass of Skim Milk
4) Smoothie with protein
5) Low Fat pudding with scoop of whey protein

4 comments:

SheBear said...

Wow, I got up early and I was really hungry this morning! Even so, I only got through step five for breakfast, and I was STUFFED FULL!!

I don't know if I'll have any *room* for a mid-morning snack!

What's that? Don't eat it all at once....spread it out over several days?

Well! I just think you might have TOLD us! geesh!

(or was this your plan--get us all fat so you'll win the race? Just wait--you are getting chocolate for Christmas! LOTS of chocolate! And a side of bacon.)

:)

Jacqueline said...

So, what is the time frame for this diet plan? Meaning, how far apart should we keep our meals and snacks, etc. Is there a time in the evening after which we should not eat?

Thanks!

Susan said...

Wow, thanks! Looks like some good alternatives to the same-ole-same everyday... can't wait to give 'em a try!

Earl said...

It doesn't really matter how far apart you spread your meals...whenever you eat is whenever you eat, but just know that you only get one snack between each so space it as you see fit!

s'all