| Breakfast | | | | | | | | |
| Blue Diamond - Unsweetened Almond Breeze (Almond/coconut Milk Blend), 1 cup (240mL) | 45 | 1 | 1 | 4 | 0mg | 125mg | 0g | 1g |
| Eggs - Scrambled (Egg White), 2 Large egg white | 34 | 7 | 0 | 0 | 0mg | 110mg | 0g | 0g |
| Trader Joe's - Organic Free Range Large Grade A Brown Eggs, 2 egg | 140 | 12 | 2 | 9 | 430mg | 130mg | 0g | 0g |
| Fresh Express - Baby Spinach, 1.5 cup 1/2 | 30 | 3 | 5 | 0 | 0mg | 98mg | 0g | 3g |
| Beachbody - Shakeology - Chocolate, 1 scoop (42 g) | 160 | 17 | 17 | 2 | 1mg | 150mg | 6g | 6g |
| Pace - Picante Salsa Medium, 4 tbsp | 20 | 0 | 6 | 0 | 0mg | 500mg | 4g | 2g |
| Wholly Guacamole - 100 Calorie Snack Pack , 57 g | 100 | 1 | 5 | 10 | 0mg | 170mg | 0g | 3g |
| Open Nature - Maple Brown Sugar With Pecans Oatmeal, 1 packet | 160 | 4 | 30 | 4 | 0mg | 75mg | 9g | 4g |
| Lunch | | | | | | | | |
| Fresh - Broccoli, Steamed, Without Salt, 1 Cup | 31 | 3 | 6 | 0 | 0mg | 30mg | 2g | 2g |
| Rice - Brown, medium-grain, cooked, 1 cup | 218 | 5 | 46 | 2 | 0mg | 2mg | 0g | 4g |
| Protein - Chicken Breast., Skinless, 8 oz | 240 | 47 | 0 | 6 | 144mg | 114mg | 0g | 0g |
| Dinner | | | | | | | | |
| Bread - Orowheat - 100% Whole Wheat Sandwich Thins (Net Carbs), 1 rolls | 100 | 5 | 22 | 1 | 0mg | 170mg | 2g | 5g |
| Broccoli - Raw, 1.5 cup, chopped | 45 | 4 | 9 | 0 | 0mg | 44mg | 2g | 3g |
| Starkist - Chunk Light Tuna (Canned, In Water), 6 oz drained / 56 grams | 150 | 30 | 0 | 3 | 75mg | 540mg | 0g | 0g |
| Snacks | | | | | | | | |
| Fruit - Banana Medium, 1 Banana (100)g | 91 | 1 | 19 | 0 | 0mg | 1mg | 12g | 2g |
| Kirkland Signature (Costco) - Raw Almonds, 30 nuts | 200 | 8 | 6 | 18 | 0mg | 0mg | 1g | 4g |
| Post workout | | | | | | | | |
| Optimum Nutrtition (Sample Pack - Platinum Hydro Whey Protein Powder - Chocolate Peanut Butter, 1 packet | 140 | 30 | 3 | 1 | 5mg | 190mg | 0g | 0g |
| Beachbody - P90x Recovery Drink - New & Improved Smooth Orange, 2 scoops (60G) | 220 | 10 | 40 | 1 | 20mg | 150mg | 26g | 1g |
| TOTAL GRAMS: | | 188 | 217 | 61 | 675mg | 2,899mg | 65g | 52g |
| TOTAL CALORIES: | 2124 | 752 | 868 | 549 | | | | |
| % Calories | | 35.40% | 40.87% | 25.85% | | | | |
David,
How do I determine which calorie intake is right for me?
Hey Rosa – it’s based on your weight, activity level during the day and your goals. If you’d like help, Join our team and I’ll help coach you through it. https://symbioticfitness.com/join-our-team/
David,
I have a coach already but I don’t see it going far. Can I switch and if so how?
Hey Rosa – yes, just send an email to coachrelations@teambeachbody.com and ask to be switched to David Ingram, 70696.
CC: me on the email at david@symbioticfitness.com so I know you sent the request.
Thanks!
David
David,
What calorie diet should I start, I wash cars all day from 7:30 to 5:30 so I’m active during the day I weigh 220
Hey Matt — I’d be happy to help you.. but I do my coaching through email/facebook, etc.. please sign up with a free account and have me assigned as your coach and I’ll shoot you an email. Thanks -David
https://symbioticfitness.com/join-our-team/
David,
Very impressed with your results, and Kate looks great(but she always has). Anyhow, I tried the diet alone this week and lost 5 pounds, very excited! Not committed to the workout though, for the moment it sits safely stored on the upper shelf..ha ha! Maybe after a few more pounds off I’ll get the courage.
Best to you guys.