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Sample of Balanced Plan

People are always trying to lose weight by jumping into a new diet, whether it's the low carb diet, cutting calories, or a fat-free-sugar-free craze. Audra has tried pretty much all of them! So what is the best diet one can be on? A balanced diet is the answer! Your day should be filled with meals and snacks that contain a healthy balance of carbohydrates, healthy fats and protein. Properly fueling your body is SO important! Below is Audra's first meal plan that she will be following for the months of August and September! We hope that YOU can get some ideas for healthy new options in your life!


Calories per Day:
1900 Water per Day: 135 oz
Format for Eating: Eat breakfast within an hour of waking and eat every 3 to 3 ½ hours after that

BreakfastSnackLunchSnackDinnerSnack

Breakfast Options – Eat within an hour of waking
                                                          
3/4 cup of wheaties
½ cup of berries
1 cup organic soy milk…unsweetened
1 egg  
 Calories= 320
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1 egg 1 egg white 90
½ cup of spinach 20
½ cup bell peppers 20
½ cup of brown rice 100
1 teaspoon Olive Oil-40
Small apple-50
Calories= 320
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Breakfast smoothie
1 cup berries 80
1 cup organic unsweetened soy milk 90
2 tbsp of ground flaxseed 80
2 egg whites (can do separate) 40
Calories=300
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Snack Options

1/2 cup Kashi Go Lean 80
1 cup almond breeze milk, vanilla unsweetened (40 calories) 40
½ cup of berries or 1 small peach 50
Calories= 170
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1 tbsp Peanut Butter 100
1 banana 100
Calories=200
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Medium Apple 75
20 almonds 140
Calories= 215


Lunch/Dinner (Can have any of the below for these meals)

Sea food Spaghetti
¾ cup whole wheat noodles (cooked) 130
½ cup spaghetti sauce 40
4 oz shrimp or ½ cup cubed extra firm tofu 110
1 cup green beans (no butter) 44
Spinach with cherry tomatoes 25
1 tsp Olive Oil 40
Calories=389

Tofu Sandwich/wrap
½ cup tofu or ½ cup beans 120
2 tbsp hummus 100
Spinach
Sliced Bell Pepper 20
1 small tomato 20
1 piece whole wheat bread or whole wheat wrap 120
1 small piece of fruit or ½ banana 50
Calories=430

Ground Turkey or Ground Beef Scramble
4 oz Soy sausage 150
½ cup peppers sautéed in 1 teaspoon olive oil 70
¾ cup rice 150
1/6 avocado 40
1 small tomato 20
Calories= 420


 **********Make sure to eat a variety!  Switch up the proteins often, make sure you eat enough fish etc during the week to get adequate amounts of protein!