The Life Plan (21 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
Vegetable
1 can (11.5 oz) low-sodium V8 juice
72
0
2.9
14.4
MEAL 5
: Combine all of these ingredients for a filling salad.
: Combine all of these ingredients for a filling salad.
Vegetable
2 cups shredded bok choy
18
0.3
2.1
3.1
Starch
1 cup cooked couscous
176
0.3
6
36.4
Vegetable
1 cup (6 oz) artichoke hearts
81
1
4.1
14.2
Vegetable
1 oz sun-dried tomatoes
73
0.9
4
15.8
Starchy vegetable
½ cup adzuki beans
147
0.2
8.6
28.5
TOTAL
1844.5
24.9
143.2
261.9
DAY 4
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine the oats and water and cook until your desired consistency is reached. Top with blueberries. In a lightly greased separate pan, scramble the egg whites.
: Combine the oats and water and cook until your desired consistency is reached. Top with blueberries. In a lightly greased separate pan, scramble the egg whites.
Starch
¼ cup rolled oats
152
2.7
6.6
25.9
Very lean protein
3 egg whites
51
0.2
10.8
0.7
Fruit
1 cup blueberries
83
0.4
1.1
21
Free food
¾ cup boiling water
MEAL 2
Vegetable
2 stalks celery
5
0.1
2
1.2
Monounsaturated
2 tbs natural reduced-fat peanut butter
200
12
9
12
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
MEAL 3
Soup/starch
1.5 cups “Not So Portuguese” kale soup
102
2
3
18
Very lean meat
3 oz seitan
150
1
18
3
Fruit
1 small peach
31
0.2
0.7
7.8
MEAL 4
: Combine these ingredients in a large sauté pan and cook until the kale is wilted.
: Combine these ingredients in a large sauté pan and cook until the kale is wilted.
Starchy vegetable
1 cup canned black beans, rinsed and drained
227
0.9
15.2
40.8
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
2 cups collard greens
25
0
2
5
MEAL 5
Vegetable
1.5 cups boiled cabbage
50
0.9
2.3
10.1
Starch
1.25 cups cooked wild rice
207
0.6
8.2
43.7
Vegetable
1.5 cups cauliflower
38
0.2
3
8
MEAL 6
: Combine all ingredients for a hearty salad.
: Combine all ingredients for a hearty salad.
Vegetable
3 cups chopped watercress
11
0.1
2.3
1.3
Fruit
1 oz dried apricot
67
0.1
0.9
17.5
Vegetable
½ cup chopped tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Very lean protein
4 hard-boiled egg whites
68
0.4
14.2
0.8
TOTAL
1796.6
25
145.8
231.9
DAY 5
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine the oatmeal and water in a microwave-safe dish, and heat on high for 3 minutes or until the desired consistency is reached. Top with sliced bananas. In a separate pan, hard-boil the egg, but eat only the whites.
: Combine the oatmeal and water in a microwave-safe dish, and heat on high for 3 minutes or until the desired consistency is reached. Top with sliced bananas. In a separate pan, hard-boil the egg, but eat only the whites.
Starch
½ cup dry old-fashioned oatmeal
152
2.7
6.6
25.9
Fruit
1 small (3.6 oz) banana
90
0.3
1.1
23
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Free food
1.5 cups water
MEAL 2
Vegetable
2 stalks celery
5
0.1
2
1.2
Fruit
1 medium (6.4 oz) apple
95
0.4
0.5
25.1
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
MEAL 3
Starch
1 cup cooked brown rice
216
1.8
5
44.9
Starchy vegetable
½ cup canned black beans, drained and rinsed
114
0.4
7.6
20.4
MEAL 4
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
2 tbs sweet relish
40
0.2
0.1
10.5
Vegetable
2 oz sliced cucumber
7
0.1
0.3
1.2
Vegetable
1 oz sliced tomato
5
0.1
0.3
1.2
Starchy vegetable
½ oz bean sprouts
9
0.1
0.9
1.7
Starch
2 slices Ezekiel bread
160
1
8
30
Starchy vegetable
½ cup edamame
127
5.8
11.1
10
MEAL 5
Very lean protein
1 scoop whey protein drink
110
0.75
22
0.5
MEAL 6
Vegetable
4.3 oz grilled portobello mushroom
42
1
4.9
1
Vegetable
4.1 oz grilled asparagus
26
2.9
2.9
4.9
Vegetable
4.4 oz grilled zucchini
40
0.5
3
0.5
Vegetable
3 oz grilled eggplant
20
0.2
0.9
4.9
Starch
6 oz baked yam
197
0.2
2.5
46.9
TOTAL
1806.45
20.55
145.6
241.2
DAY 6
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: In a heated skillet, heat the olive oil and then add in the egg whites, spinach, tomato, and onion and cook thoroughly.
: In a heated skillet, heat the olive oil and then add in the egg whites, spinach, tomato, and onion and cook thoroughly.
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Vegetable
1 cup spinach
7
0.1
0.9
1.1
Vegetable
¼ cup tomato
7
0.1
0.3
1.5
Vegetable
¼ cup onion
12
0.1
0.3
2.9
Fruit
1 medium (3.5 oz) fresh peach
38
0.3
0.9
9.7
Olive oil
MEAL 2
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
Vegetable
carrots (4.3 oz)
50
0.8
1.1
11.7
Vegetable
cauliflower (3.5 oz)
25
0.1
2
5.3
Polyunsaturated
2 tbs low-fat ranch dressing for dipping
80
7
1
3
MEAL 3
: Combine all the ingredients in a stockpot to make a soup. Cook over high heat until broth boils.
: Combine all the ingredients in a stockpot to make a soup. Cook over high heat until broth boils.
Vegetable
1 cup boiled kale
19
0.6
1
3.3
Vegetable
1 tbs white onion
4
0.1
0.1
1
Soup/starch
1 cup vegetable broth
15
0
0
3
Starchy vegetables
½ cup cannellini beans
110
0
8
20
Vegetable
½ cup sliced carrots
26
0.1
0.6
6.1
MEAL 4
: Combine the beans, garlic, green onions, carrots, kale, and ginger in a sauté pan and cook until the kale has wilted.
: Combine the beans, garlic, green onions, carrots, kale, and ginger in a sauté pan and cook until the kale has wilted.
Starchy vegetable
½ cup adzuki beans, drained and rinsed
147
0.1
8.6
28.5
Vegetable
1 tsp chopped garlic
4
0.1
0.2
0.9
Vegetable
1 tbs green onion
4
0.1
0.1
1
Vegetable
1 small (1.8 oz) grated carrot
21
0.1
0.5
4.8
Vegetable
1 tsp chopped ginger
2
0.1
0.1
0.4
Starchy
1 cup cooked wild rice
166
0.5
6.5
34
Vegetable
1 cup kale
34
0.5
2.2
6.7
MEAL 5
Vegetable
2 cups shredded bok choy
18
0.3
2.1
3.1
Vegetable
1 cup (6 oz) artichoke hearts
81
1
4.1
14.2
Vegetable
1 oz sun-dried tomatoes
73
0.9
4
15.8
MEAL 6
Starchy vegetable
1 cup baked butternut squash
82
0.2
1.8
21.5
Vegetable
8 grilled asparagus spears (2.1 oz)
26
0.2
2.9
4.9
Starchy vegetable
¾ cup white beans, drained and rinsed
187
0.5
13.1
33.7
MEAL 7
: Combine all ingredients for a filling salad.
: Combine all ingredients for a filling salad.
Vegetable
3 cups mixed green salad
20
0
1
3
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Polyunsaturated
2 tbs fat-free Italian dressing
13
0.3
0.3
2.5
Vegetable
1 cup (1.5 oz)shredded red cabbage
13
0
0.5
3
Very lean protein
4 egg whites
68.5
0
14.4
0
TOTAL
1786.3
21.1
145.3
253.8
DAY 7
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine oatmeal and water in a microwave-safe dish and cook on high for 3 minutes or until the desired consistency is met. Top with blueberries. In a separate pan, scramble the egg whites and remaining ingredients.
: Combine oatmeal and water in a microwave-safe dish and cook on high for 3 minutes or until the desired consistency is met. Top with blueberries. In a separate pan, scramble the egg whites and remaining ingredients.
Other books
Belching Out the Devil by Mark Thomas
The Butchers Funeral: A Medieval Murder by C. M. Harald
Murder for Bid by Furlong Bolliger, Susan
Wingmen (9781310207280) by Case, Ensan
One Thing More by Anne Perry
This Year at Home (A Short Story) by Bridgeton, Sarah
A Mate for Lazarus (The Program Book 3) by Charlene Hartnady
The Magician's Girl by Doris Grumbach
Shots Fired by C. J. Box
Tobias (A CURSED BOYS NOVEL Book 1) by Rozsas, Jessa
