1900 Calorie Abs Diet

Nutrition Programming in The Digital Age

Better, Faster, Easier

Meal Plan

Prepared By: MVP FUEL Created: 04-18-2013

MVP FUEL

mvpfuel.com 1900 Calorie Abs Diet

Po wered by Evo lutio n Nutritio n © 20 13. All Rights Reserved. Th e co n ten ts o f th e Evo l u ti o n Nu tr i ti o n S er vi ces, su ch a s text, g r a p h i cs, i m a g es, i n fo r m a ti o n , ch a r ts, o b ta i n ed fr o m Evo l u ti o n Nu tr i ti o n ' s l i cen so r s, i n cl u d i n g i n fo r m a ti o n , a d vi ce a n d co a ch i n g r ecei ved ei th er i n wr i tten o r o r a l fo r m a t, a n d o th er m a ter i a l co n ta i n ed i n th e Evo l u ti o n Nu tr i ti o n S er vi ces ( "Co ntent") a r e fo r i n fo r m a ti o n a l p u r p o ses o n l y. Th e Co n ten t i s n o t i n ten d ed to b e a su b sti tu te fo r p r o fessi o n a l m ed i ca l a d vi ce, d i a g n o si s o r tr ea tm en t. Al wa ys seek th e a d vi ce o f yo u r p h ysi ci a n o r o th er q u a l i fi ed h ea l th p r o vi d er wi th a n y q u esti o n s yo u m a y h a ve r eg a r d i n g a m ed i ca l co n d i ti o n . Never d i sr eg a r d p r o fessi o n a l m ed i ca l a d vi ce o r d el a y i n seeki n g i t b eca u se o f so m eth i n g yo u h a ve r ea d o n o r fr o m th e Evo l u ti o n Nu tr i ti o n S er vi ces.



Meal Plan


MVP FUEL mvpfuel.com 1900 Calorie Abs Diet

Day 1

Day 1 Time 06:30 am

Meal Label Breakfast Meal Totals:

07:00 am

Breakfast Meal Totals:

10:00 am

Snack

Meal Totals:

12:15 pm

Lunch

Meal Totals: 12:30 pm

Pre-Workout Meal Totals:

03:00 pm

Snack Meal Totals:

06:15 pm

Dinner


Calories

Snack Meal Totals:

Day 1 Totals:

0 Calories: 0 83 137 38 Calories: 258 0 62 110 139 Calories: 311 99 0 31 335 Calories: 466 10 0 Calories: 10 117 0 112 Calories: 229 8 38 166 182 Calories: 393 120 120 0

Meal Items 8 fl oz T EA, GREEN Carbs: 0g (0%)

Protein: 0g (0%)

Fat: 0g (0%)

Fluid: 8oz

1 cups BLUEBERRY, RAW 8 large EGG WHIT E, CHICKEN, RAW 9 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL Carbs: 25g (39%)

Protein: 31g (48%)

Fat: 4g (13%)

Fluid: 21oz

Fat: 13g (37%)

Fluid: 16oz

8 fl oz WAT ER, DRINKING WAT ER, TAP 1/2 cups COT TAGE CHEESE, NONFAT 1 large APPLE W/SKIN, RAW 20 almond ALMOND, RAW Carbs: 35g (46%) 2 8 1 7

Protein: 18g (24%)

cups SQUASH, SUMMER, Z UCCHINI, BABY, RAW fl oz WAT ER, DRINKING WAT ER, TAP cups BROCCOLI, RAW oz SALMON, WILD / OCEAN RANGED, RAW

Carbs: 21g (18%)

Protein: 56g (48%)

Fat: 21g (41%)

Fluid: 31oz

Fat: 0g (0%)

Fluid: 8oz

Fat: 1g (3%)

Fluid: 12oz

2 1/2 grams Branch Chain Amino Acids 8 fl oz T EA, GREEN Carbs: 0g (0%)

Protein: 2g (100%)

4 1/2 oz sweet potato 8 fl oz WAT ER, DRINKING WAT ER, TAP 5 oz CHICKEN BREAST, SLICED, NONFAT Carbs: 30g (53%)

Protein: 26g (46%)

1 cups LET T UCE, COS OR ROMAINE, RAW 1/2 tablespoons SALAD DRESSING, OLIVE OIL & VINEGAR 1 cups WILD RICE, COOKED 6 oz T UNA IN WAT ER, CHUNK LIGHT, CANNED, LOWER SODIUM Carbs: 37g (37%)

Protein: 50g (50%)

Fat: 6g (14%)

Fluid: 10oz

Fat: 0g (2%)

Fluid: 15oz

7 large EGG WHIT E, CHICKEN, RAW 2 cups SPINACH, WHOLE LEAF 8 fl oz WAT ER, DRINKING WAT ER, TAP

Calories: 240

Carbs: 18g (29%)

Protein: 33g (55%)

Calories

Carbs

Protein

Fat

Fluid

1907

166g (35%)

216g (45%)

45g (21%)

123oz




Meal Plan



Day 2

Day 2 Time 06:30 am


07:00 am

Breakfast

Meal Totals: 10:00 am

Snack Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner

Meal Totals:

08:00 pm

Calories

Snack

Meal Totals:

Day 2 Totals:

0 Calories: 0 104 120 25 38 Calories: 287 121 0 240 Calories: 361 149 39 42 184 Calories: 413 10 0 Calories: 10 38 124 0 Calories: 162 104 0 42 230 Calories: 376 0 69 138 83


Protein: 0g (55%)

Fat: 0g (2%)

Fluid: 8oz

15 almond ALMOND, RAW 7 large EGG WHIT E, CHICKEN, RAW 1/4 cups BRAN CEREAL, EXT RA FIBER, RT E 9 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL Carbs: 18g (24%)

Protein: 32g (44%)

Fat: 13g (40%)

Fluid: 16oz

Fat: 0g (1%)

Fluid: 20oz

Fat: 15g (33%)

Fluid: 12oz

Fat: 0g (0%)

Fluid: 8oz

Fat: 5g (26%)

Fluid: 16oz

Fat: 6g (13%)

Fluid: 12oz

Fluid: 14oz

1 large BANANA, RAW 16 fl oz WAT ER, DRINKING WAT ER, TAP 1 cups MVP Fuel Whey Protein Carbs: 41g (45%)

Protein: 51g (57%)

3 oz avocado 1 cups KALE, BOILED, NO SALT 1/2 cups VEGETABLES, MIXED, NO SALT ADDED 6 oz T UNA, YELLOWFIN FRESH, RAW (AHI) Carbs: 22g (22%)

Protein: 47g (45%)


Protein: 2g (100%)

8 extra-large ASPARAGUS, RAW 1 pattie VEGGIE BURGER PAT T Y 8 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 17g (43%) 4 8 4 6

Protein: 15g (38%)

oz sweet potato fl oz WAT ER, DRINKING WAT ER, TAP spear BROCCOLI, RAW 1/2 oz ROAST BEEF, EXT RA LEAN

Carbs: 36g (38%)

Protein: 48g (51%)

10 fl oz WAT ER, DRINKING WAT ER, TAP 10 almond ALMOND, RAW 1 1/2 cups FAGE Greek Yogurt 1 cups BLUEBERRY, RAW

Calories: 290

Carbs: 34g (47%)

Protein: 28g (38%)

Fat: 7g (20%)

Calories

Carbs

Protein

Fat

Fluid

1900

168g (35%)

224g (47%)

45g (21%)

106oz




Meal Plan



Day 3

Day 3 Time 06:30 am


07:00 am

Breakfast


Snack Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner

Meal Totals:

08:00 pm

Snack

Meal Totals:

Calories 0 Calories: 0 103 34 92 15 Calories: 244 0 110 139 Calories: 249 66 31 234 130 0 Calories: 461 10 0


Carbs: 8g (14%)

Calories: 233 124 197 166 50 0 Calories: 537 34 94 50 0 Calories: 177

Fat: 0g (20%)

Fluid: 8oz

Protein: 41g (68%)

Fat: 3g (12%)

Fluid: 17oz

Fat: 13g (45%)

Fluid: 14oz

8 fl oz WAT ER, DRINKING WAT ER, TAP 1 large APPLE W/SKIN, RAW 20 almond ALMOND, RAW Carbs: 34g (55%) 2 1 5 5 8

Protein: 6g (9%)

cups LET T UCE, ICEBERG, RAW cups BROCCOLI, RAW oz CHICKEN BREAST, BONELESS, ROAST ED, MEAT ONLY oz sweet potato fl oz WAT ER, DRINKING WAT ER, TAP

Carbs: 50g (44%)

Protein: 54g (47%)

Fat: 7g (13%)

Fluid: 30oz

Fat: 0g (0%)

Fluid: 8oz

Fat: 4g (16%)

Fluid: 8oz

2 1/2 grams Branch Chain Amino Acids 8 fl oz T EA, GREEN

Calories: 10 0 180 53

Protein: 0g (38%)

6 large EGG WHIT E, CHICKEN, RAW 8 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL 3/4 cups COT TAGE CHEESE, NONFAT 3 tablespoons SALSA

Carbs: 0g (0%)

Protein: 2g (100%)

8 fl oz WAT ER, DRINKING WAT ER, TAP 3/4 cups MVP Fuel Whey Protein 2 teaspoons CASHEW NUT S, RAW Carbs: 10g (18%) 2 6 1 2 8

1/2 oz avocado oz T UNA, CANNED IN WAT ER, NO ADDED SALT cups WILD RICE, COOKED cups CAULIFLOWER, RAW fl oz WAT ER, DRINKING WAT ER, TAP

Carbs: 52g (39%) 6 2 1 8

Protein: 39g (67%)

Protein: 55g (41%)

Fat: 13g (21%)

Fluid: 23oz

stalk CELERY, RAW oz CHICKEN BREAST, BONELESS, ROAST ED, MEAT ONLY serving HUMMUS, GREEK ST YLE fl oz WAT ER, DRINKING WAT ER, TAP

Carbs: 12g (27%)

Protein: 21g (48%)

Fat: 5g (28%)

Fluid: 17oz

Continued on next page...




Meal Plan



Day 3

Day 3 Time

Meal Label

Day 3 Totals:

Calories

Meal Items

Calories

Carbs

Protein

Fat

Fluid

1911

167g (35%)

219g (46%)

45g (21%)

127oz




Meal Plan



Day 4

Day 4 Time 06:30 am


07:00 am

Breakfast

Meal Totals:

10:00 am

Snack

Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner

Meal Totals:

08:00 pm

Snack

Calories 0 Calories: 0 50 103 97 38 Calories: 288 0 86 99 120 Calories: 305 78 19 0 214 37 Calories: 349 10 0

Meal Items 8 fl oz T EA, GREEN Carbs: 0g (27%) 1 6 1 9

Carbs: 31g (43%)

Calories: 292 75 16 16 243 35 0 Calories: 385 124 92 0 66

Fat: 0g (28%)

Fluid: 8oz

Protein: 29g (40%)

Fat: 7g (23%)

Fluid: 15oz

8 fl oz WAT ER, DRINKING WAT ER, TAP 1 large ORANGE, ALL VARIET IES, RAW 2 tablespoons CASHEW, DRY ROAST ED, NO ADDED SALT 1/2 cups MVP Fuel Whey Protein Carbs: 32g (42%)

Protein: 29g (38%)

Fat: 8g (24%)

Fluid: 14oz

Fat: 4g (10%)

Fluid: 24oz

Fat: 0g (0%)

Fluid: 8oz

2 cups KALE, BOILED, NO SALT 8 spear ASPARAGUS, RAW 8 fl oz WAT ER, DRINKING WAT ER, TAP 7 oz T UNA, YELLOWFIN FRESH, RAW (AHI) 1/2 serving GRAIN, QUINOA Carbs: 24g (28%)

Protein: 57g (66%)

2 1/2 grams Branch Chain Amino Acids 8 fl oz T EA, GREEN

Calories: 10 110 182 0

Protein: 0g (48%)

oz avocado large EGG WHIT E, CHICKEN, RAW cups SPINACH, BABY fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL

Carbs: 0g (0%)

Protein: 2g (100%)

1 large APPLE W/SKIN, RAW 6 oz T URKEY BREAST, ROAST ED, LOWER SODIUM, SKINLESS 8 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 29g (40%)

Protein: 40g (55%)

Fat: 3g (10%)

Fluid: 14oz

1 tablespoons SALAD DRESSING, OLIVE OIL & VINEGAR 2 cups LET T UCE, COS OR ROMAINE, RAW 1/2 cups T OMAT O, RAW 6 oz ROAST BEEF, CAJUN 1 cups CUCUMBER, RAW 8 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 15g (15%) 1 1 8 2

Protein: 46g (48%)

Fat: 15g (35%)

Fluid: 23oz

1/2 cups BLUEBERRY, RAW cups FAGE Greek Yogurt fl oz WAT ER, DRINKING WAT ER, TAP 1/2 teaspoons CASHEW NUT S, RAW

Continued on next page...




Meal Plan



Day 4

Day 4 Time

Meal Label Meal Totals:

Day 4 Totals:

Calories Calories: 282

Meal Items Carbs: 42g (60%)

Protein: 20g (28%)

Fat: 6g (19%)

Fluid: 14oz

Calories

Carbs

Protein

Fat

Fluid

1912

174g (36%)

224g (47%)

44g (21%)

122oz




Meal Plan



Day 5

Day 5 Time 06:30 am


07:00 am

Breakfast


Snack Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner


Calories

Snack Meal Totals:

Day 5 Totals:

0 Calories: 0 83 180 86 26 Calories: 374 123 0 110 Calories: 233 0 434 59 19 Calories: 511 10 0 Calories: 10 120 35 0 Calories: 155 243 216 5 0 Calories: 464 0 134 35


Protein: 0g (28%)

Fat: 0g (19%)

Fluid: 8oz

1 cups BLUEBERRY, RAW 3/4 cups FLAX PLUS RAISIN BRAN CEREAL, RT E 5 large EGG WHIT E, CHICKEN, RAW 6 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL Carbs: 65g (69%)

Protein: 26g (28%)

Fat: 5g (12%)

Fluid: 15oz

Fat: 1g (4%)

Fluid: 20oz

1 cups COT TAGE CHEESE, NONFAT 10 fl oz WAT ER, DRINKING WAT ER, TAP 1 large APPLE W/SKIN, RAW Carbs: 32g (55%) 8 6 1 8

Protein: 26g (44%)

fl oz WAT ER, DRINKING WAT ER, TAP oz BEEF T ENDERLOIN, ROAST ED, SLO (FILET MIGNON) 1/2 cups KALE, BOILED, NO SALT spear ASPARAGUS, RAW

Carbs: 14g (11%)

Protein: 54g (43%)

Fat: 27g (48%)

Fluid: 21oz

Fat: 0g (0%)

Fluid: 8oz

Fat: 3g (18%)

Fluid: 8oz


Protein: 2g (100%)

1/2 cups MVP Fuel Whey Protein 5 almond ALMOND, RAW 8 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 6g (16%)

Protein: 26g (68%)

8 oz T URKEY BREAST, ROAST ED, LOWER SODIUM, SKINLESS 1 cups BROWN RICE, LONG GRAIN, COOKED 1 slice T OMAT O, RED, RIPE, RAW 10 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 46g (39%)

Protein: 58g (50%)

Fat: 6g (11%)

Fluid: 16oz

Fat: 1g (5%)

Fluid: 21oz

8 fl oz WAT ER, DRINKING WAT ER, TAP 6 oz CHICKEN BREAST, SLICED, NONFAT 1 cups CUCUMBER, RAW

Calories: 170

Carbs: 12g (29%)

Protein: 30g (71%)

Calories

Carbs

Protein

Fat

Fluid

1917

175g (36%)

223g (46%)

43g (20%)

118oz




Meal Plan



Day 6

Day 6 Time 06:30 am


07:00 am

Breakfast Meal Totals:

10:00 am

Snack Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner

Meal Totals:

08:00 pm

Calories

Snack

Meal Totals:

Day 6 Totals:

0 Calories: 0 193 43 103 Calories: 338 0 110 46 Calories: 156 0 281 44 62 Calories: 387 10 0 Calories: 10 180 34 74 Calories: 288 112 50 152 83 8 0 Calories: 405 103 139 83 0


Protein: 0g (71%)

Fat: 0g (5%)

Fluid: 8oz

3/4 cups OAT MEAL, PREPARED, FORT IFIED, INSTANT 10 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL 6 large EGG WHIT E, CHICKEN, RAW Carbs: 43g (50%)

Protein: 27g (32%)

Fat: 6g (16%)

Fluid: 21oz

Fat: 0g (2%)

Fluid: 14oz

8 fl oz WAT ER, DRINKING WAT ER, TAP 1 large APPLE W/SKIN, RAW 1/2 cups FAGE Greek Yogurt Carbs: 33g (84%) 8 6 2 2

Protein: 9g (22%)

fl oz WAT ER, DRINKING WAT ER, TAP oz CHICKEN BREAST, BONELESS, ROAST ED, MEAT ONLY beets BEET, BOILED cups BROCCOLI, RAW

Carbs: 22g (23%)

Protein: 60g (62%)

Fat: 7g (16%)

Fluid: 21oz

Fat: 0g (0%)

Fluid: 8oz


Protein: 2g (100%)

3/4 cups MVP Fuel Whey Protein 8 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL 1 1/2 tablespoons CASHEW, DRY ROAST ED, NO ADDED SALT Carbs: 14g (19%)

Protein: 40g (56%)

Fat: 8g (27%)

Fluid: 8oz

1 1/2 serving GRAIN, QUINOA 1 oz avocado 5 oz T URKEY BREAST, ROAST ED, LOWER SODIUM, SKINLESS 1 1/2 cups SPINACH 2 oz T OMAT O, RAW 10 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 37g (36%)

Protein: 46g (46%)

Fat: 9g (19%)

Fluid: 12oz

Fluid: 14oz

6 large EGG WHIT E, CHICKEN, RAW 20 almond ALMOND, RAW 1 1/2 cups SPINACH 8 fl oz WAT ER, DRINKING WAT ER, TAP

Calories: 325

Carbs: 19g (23%)

Protein: 35g (43%)

Fat: 13g (35%)

Calories

Carbs

Protein

Fat

Fluid

1909

167g (35%)

220g (46%)

43g (20%)

107oz




Meal Plan



Day 7

Day 7 Time 06:30 am


07:00 am

Breakfast


Snack Meal Totals:

12:15 pm

Lunch



03:00 pm

Snack Meal Totals:

06:15 pm

Dinner


Calories

Snack Meal Totals:

Day 7 Totals:

0 Calories: 0 120 70 50 38 Calories: 278 0 64 180 Calories: 244 5 16 0 104 255 Calories: 380 10 0 Calories: 10 0 138 103 Calories: 241 5 162 149 181 0 Calories: 497 125 137 0


Protein: 0g (43%)

Fat: 0g (35%)

Fluid: 8oz

7 large EGG WHIT E, CHICKEN, RAW 1 egg EGG, CHICKEN W/OMEGA-3 1/2 cups BRAN CEREAL, EXT RA FIBER, RT E 9 fl oz ORGANIC ALMOND MILK | PACIFIC NAT URAL Carbs: 25g (36%)

Protein: 35g (51%)

Fat: 9g (28%)

Fluid: 16oz

16 fl oz WAT ER, DRINKING WAT ER, TAP 1/2 cups KIWI FRUIT, RAW (CHINESE GOOSEBERRY) 3/4 cups MVP Fuel Whey Protein Carbs: 21g (34%) 1 2 8 4 8

Protein: 39g (63%)

Fat: 1g (2%)

Fluid: 19oz

teaspoons MUSTARD, PREPARED, COUNT RY DIJON cups LET T UCE, COS OR ROMAINE, RAW fl oz WAT ER, DRINKING WAT ER, TAP oz sweet potato oz GRILLED SALMON, CLASSIC

Carbs: 31g (32%)

Protein: 41g (44%)

Fat: 9g (22%)

Fluid: 11oz

Fat: 0g (0%)

Fluid: 8oz

Fat: 1g (2%)

Fluid: 13oz

Fat: 15g (27%)

Fluid: 21oz

Fluid: 16oz


Protein: 2g (100%)

8 fl oz WAT ER, DRINKING WAT ER, TAP 1 1/2 cups FAGE Greek Yogurt 1 1/4 cups BLUEBERRY, RAW Carbs: 37g (61%)

Protein: 25g (42%)

1 slice T OMAT O, RED, RIPE, RAW 3/4 cups BROWN RICE, LONG GRAIN, COOKED 3 oz avocado 8 oz CHICKEN BREAST, SLICED, NONFAT 10 fl oz WAT ER, DRINKING WAT ER, TAP Carbs: 47g (38%)

Protein: 44g (35%)

18 almond ALMOND, RAW 8 large EGG WHIT E, CHICKEN, RAW 8 fl oz WAT ER, DRINKING WAT ER, TAP

Calories: 262

Carbs: 6g (10%)

Protein: 33g (51%)

Fat: 11g (39%)

Calories

Carbs

Protein

Fat

Fluid

1912

166g (35%)

220g (46%)

45g (21%)

114oz




Shopping List Category Accompaniments

Quantity

Item

1 teaspoons

Mustard, Prepared, Country Dijon | Grey Poupon

1 1/2 tablespoons

Salad Dressing, Olive Oil & Vinegar | Newman's Own

3 tablespoons

Salsa | Amy's Kitchen

6 oz

Beef Tenderloin, Roasted, Slo (filet Mignon)

6 oz

Roast Beef, Cajun | Boar's Head

32 fl oz

Water, Drinking Water, Tap

68 fl oz

Organic Almond Milk | Pacific Natural

112 fl oz

Tea, Green | Stash's

250 fl oz

Water, Drinking Water, Tap

1 3/4 cups

Brown Rice, Long Grain, Cooked

2 serving

Grain, Quinoa

2 cups

Wild Rice, Cooked

3/4 cups

Bran Cereal, Extra Fiber, Rte | All-Bran

3/4 cups

Flax Plus Raisin Bran Cereal, Rte | Nature's Path

3/4 cups

Oatmeal, Prepared, Fortified, Instant

1 egg

Egg, Chicken W/omega-3 | Land O' Lakes

2 1/4 cups

Cottage Cheese, Nonfat

4 1/2 cups

Fage Greek Yogurt

66 large

Egg White, Chicken, Raw

Entrees

8 oz

Grilled Salmon, Classic | Gorton's

Finfish and Shellfish Products

6 oz

Tuna In Water, Chunk Light, Canned, Lower Sodium | Chicken of the Sea

6 oz

Tuna, Canned In Water, No Added Salt

7 oz

Salmon, Wild / Ocean Ranged, Raw

13 oz

Tuna, Yellowfin Fresh, Raw (ahi)

1/2 cups

Kiwi Fruit, Raw (chinese Gooseberry)

1 large

Banana, Raw

1 large

Orange, All Varieties, Raw

5 large

Apple W/skin, Raw

5 3/4 cups

Blueberry, Raw

Legumes

1 serving

Hummus, Greek Style | Athenos

Medical Nutritionals (Enteral and Parenteral Products)

17 1/2 grams

Branch Chain Amino Acids

Nuts and Seeds

3 1/2 tablespoons

Cashew, Dry Roasted, No Added Salt

4 1/2 teaspoons

Cashew Nuts, Raw

108 almond

Almond, Raw

6 oz

Chicken Breast, Boneless, Roasted, Meat Only

Beef

Beverages

Cereal and Grain Products

Cereals, Ready to Eat

Dairy Products

Fruits

Poultry Continued on next page...




Shopping List Category

Quantity

Item

7 oz

Chicken Breast, Boneless, Roasted, Meat Only

8 oz

Chicken Breast, Sliced, Nonfat

11 oz

Chicken Breast, Sliced, Nonfat

6 1/2 oz

Roast Beef, Extra Lean | Alpine Lace

19 oz

Turkey Breast, Roasted, Lower Sodium, Skinless | Boar's Head

Side Dishes

1/2 cups

Vegetables, Mixed, No Salt Added

Sport and Diet Nutritionals

4 1/4 cups

Mvp Fuel Whey Protein

Vegetables

1 cups

Spinach, Baby | Dole

2 beets

Beet, Boiled

2 cups

Cauliflower, Raw

2 cups

Cucumber, Raw

2 cups

Lettuce, Iceberg, Raw

2 cups

Spinach, Whole Leaf | Del Monte

2 cups

Squash, Summer, Z ucchini, Baby, Raw

2 slice

Tomato, Red, Ripe, Raw

3 cups

Spinach | Dole

6 oz

Tomato, Raw

4 cups

Broccoli, Raw

4 spear

Broccoli, Raw

4 1/2 cups

Kale, Boiled, No Salt

5 cups

Lettuce, Cos Or Romaine, Raw

6 stalk

Celery, Raw

8 extra-large

Asparagus, Raw

10 1/2 oz

Avocado

16 spear

Asparagus, Raw

17 1/2 oz

Sweet Potato

1 pattie

Veggie Burger Patty

Sausages and Lunch Meats

Vegetarian Products




Portion Guide Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper portion sizes. Basic Guide line s

Golf Ball ¼ cup 1 oz 2 tbsp

Tennis Ball

Computer Mouse ½ cup

Baseball 1 cup

Rounded Handful ½ cup 1 oz dried goods

Hockey Puck 3 oz muffin or biscuit

Matchbox 1 oz serving of meat

Deck of Cards 3 oz of chicken, meat, or fish

T hin Paperback Book 8 oz serving of meat

T humb 1 tsp

Poker Chip 1 tbsp

Shot Glass 1 oz 2 tbsp

CD 1 slice of bread 1 oz lunch meat

3 Dice 1 ½ oz cheese

Kids' School Milk Carton

1 / cup 3

8 oz drink

Use ful Exam ple s

Bread & Grains 1 cup of cereal = 1 baseball ½ cup cooked rice = computer mouse ½ cup cooked paste = computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs

Fruits & Vegetables ½ cup grapes = about 16 grapes 1 cup of strawberries = about 12 berries 1 cup of salad greens = 1 baseball 1 cup cooked vegetables = 1 baseball 1 baked potato = computer mouse

Meats, Fish & Nuts 3 oz lean meat or poultry = deck of cards 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball ¼ cup almonds = about 23 almonds ¼ cup pistachios = about 24 pistachios

Dairy & Cheese 1 ½ oz cheese = stacked dice 1 cup yogurt = baseball ½ cup ice cream = computer mouse

Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp oil or mayonnaise = poker chip

Sweets & Treats 1 slice cake = deck of cards 1 cookie = about 2 poker chips 1 piece of chocolate = matchbox
