NO XQSEZ
NUTRITION CONSULTING AND PERSONAL TRAINING
(905) 505-1555
NO MORE EXCUSES!
GET WITH THE PROGRAM!
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
CARBS: 2.0 2.5 3.0 3.5 4.0 4.5 5.0 / day
CARBS 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
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
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
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
MUST HAVES
Calcium - Milk (1% or skim)
Fat
Fibre - Bran/Broccoli
Vit/Mins - Veggies
Water - (at least 8 glasses)
bodyweight devided by 2= # oz.
BODYWEIGHT - ________________ LBS.
CARDIO - ____ MINS. _____ DAYS/WEEK