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BLESSEDBLOGGER

SparkPoints
 

Gluten Free Meal & Exercise Plan - 1200 to 1500 Calories a Day (Revised)

Monday, March 23, 2009

Calculated based on the brands we eat, your results may vary. Add at least 32 ounces of unsweetened liquid (water, mint water, cucumber water, lemon water, tea, etc). Feel free to use artificial sweetener in moderation (I prefer Splenda). Also, feel free to use no-calorie spices, spice blends and extracts (be careful of the salt!). Trust me, spices and extracts are your new best friends. All of our food is steamed or baked with NO butter or minimal olive oil.

Monday
Breakfast - Yogurt w/fruit (1 container = 130)/Banana (1 whole = 105), Peanut Butter (1 tbsp = 105) = 340
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner - Kidney Beans (1/2 cup = 110), Cauliflower (1 cup = 28), Salsa (2 tbsp = 10), Chicken (1 breast = 130 or 1slice cheese = 80) = 278/258
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1203/1358

Tuesday
Breakfast - Cereal (3/4 cup = 130), Soy Milk (1 cup = 100), Turkey Bacon (2 slices = 60) = 290
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner Ė Egg Sub (1/2 cup = 60), Cheese (1 slice = 80), Onion (2 tbsp = 8), Peppers (1 tbsp = 7), baby carrots (30 = 150) = 305
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1200/1335

Wednesday
Breakfast - Oatmeal (1 cup = 160), Apple (half = 65), Turkey Bacon (2 slices = 60) = 285
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner - Turkey (2 slices = 50), Cheese (1 slice = 80), Mayo (1 tbsp = 45), Bread (1 slice = 90), Broccoli (1 cup = 55) = 410
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1300/1435

Thursday
Breakfast - Yogurt w/fruit (1 container = 130)/Banana (1 whole = 105), Peanut Butter (1 tbsp = 105) = 340
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner - Kidney Beans (1/2 cup = 110), Cauliflower (1 cup = 28), Salsa (2 tbsp = 10), Chicken (1 breast = 130 or 1 slice cheese = 80) = 278/258
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1203/1358

Friday
Breakfast - Pineapple Fruit Cup (1 = 60), 2% Cottage Cheese (1/2 cup = 102), OJ (1 cup = 110) = 272
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner - Fish (1 = 100), Spinach (4 cups = 30), Onion (2 tbsp = 8), Dressing (3 tbsp = 195) = 333
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1210/1345

Saturday
Breakfast - Cereal (3/4 cup = 130), Soy Milk (1 cup = 100), Turkey Bacon (2 slices = 60) = 290
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Dinner - Egg Sub (1/2 cup = 60), Cheese (1 slice = 80), Onion (2 tbsp = 8), Peppers (1 tbsp = 7), baby carrots (30 = 150) = 305
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1200/1335

Sunday
Breakfast - Oatmeal (1 cup = 160), Apple (half = 65), Turkey Bacon (2 slices = 60) = 285
Snack 10am (Choose One) - Cheese Stick (1 = 110) or Baked Lays (1 mini-bag = 130)
Lunch - Slimfast (1 can = 180), Popcorn (4 cups - 100) = 280
Snack 3pm (Choose One) - Granola Bar (1 = 100 (GF)/180) or Greek Yogurt w/honey (180)
Sunday - Turkey (2 slices = 50), Cheese (1 slice = 80), Mayo (1 tbsp = 45), Bread (1 slice = 90), Broccoli (1 cup = 55) = 410
Snack 9pm (Choose One) - Pudding w/Whipped Cream (115) or B&Jís Light Ice Cream (1/2 cup = 150)
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Total Calories: 1300/1435

Alternate Snacks (http://caloriecount.about.com
/ for more options)
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Apple (1 = 130)
Chocolate Chip Coconut Macaroons (3 = 150)
Strawberries (1 cup = 50), Light Whipped Cream (4 tbsp = 30)
Vanilla Smoothie (1 cup soy milk, 2 cups ice, 2 tsp Vanilla, 2 packets Splenda = 125)
Cantaloupe (half a melon = 150)
Grapes - (75 = 150)
Pineapple (2 cups = 160)

Exercise
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7am - 5 minutes Cardio
12pm - 15 minutes (5 Cardio/5 Resistace/5 Stretching/Yoga)
6pm - 5 minutes Cardio
8pm - 15 minutes (5 Cardio/5 Resistace/5 Stretching/Yoga)
10pm - Bedtime
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Member Comments About This Blog Post
  • SEYSARAH
    Wow thanks so much, friending u...just found out I needed to eat gluten free..this is so simple for those of us starting out and scared of what we can eat..appreciate this a lot!
    1963 days ago
  • J2740LOU
    emoticon Thanks for sharing!
    2077 days ago
  • BRIDGET1967
    Thank you! I'm really struggling with staying gluten free & losing weight. your post is emoticon
    2284 days ago
  • AMYGIRL44
    THANK YOU!! THANK YOU!!!
    I can't tell you how grateful I am for this!

    ~ Amy
    2773 days ago
  • SUPERDUPER26
    Awesome menu write-up, and so much cooler because its gluten-free too! emoticon
    Thanks for sharing!
    2797 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.