Question

draw a healthy menu for a day

Answer 1

Breakfast2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb)1 piece whole‑wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb)1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb)Learn about the importance of a protein‑packed breakfast

AM Snack1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 1/4 avocado and 1/4 cup plain low fat Greek yogurt mashed with garlic, salt and pepper for dipping (84 cal, 3g protein, 6g fat, 8g carb)


Lunch4 oz. grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb)1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)


PM Snack1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)1/2 cup fat‑free vanilla yogurt w/ low cal sweetener (43 cal, 4g protein, 0g fat, 7g carb)



Dinner4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)1/2 cup whole‑wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)1/2 cup sautéed red peppers and onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb)1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)See more dinners under 400 calories


Dessert1 oz. dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb)1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)1 cup fat‑free milk (83 cal, 8g protein, 0g fat, 12g carb

Answer 2

eat whole fresh food
eat mor fibre