Based on the listed body weight of 110 pounds, if you exercise each day, you will need to add additional calories to this menu for the day(s) you exercise. For example, suppose you exercise on a stationary bike for 40 minutes at a moderate pace of 9 mph, you will need to add about 200 calories to this daily menu. This can easily be done by doubling your snack size portion of the morning and afternoon snacks or, adding additional portions to your lunch or dinner meat and fruit groups. If you lifted free weights for the same amount of time, your calorie requirements on exercise days would be about 175 additional calories. There are numerous ways to make adjustments. Be creative and have fun. Also, lets say you are lactose intolerant. If you are, replace the skim milk with lactose-free milk. Doing this substitution will reduce by 5 calories.<\/p>\n

Sample Menu 2<\/strong><\/p>\n

This menu is based on 175 pound person that runs 30 minutes per day at an average pace of about 9 minutes per mile, i.e., total calories listed includes those necessary for the exercise period.<\/p>\n\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t

Meal<\/th>	Menu<\/th>	Calories per item<\/th>	Total Calories<\/th>\n<\/tr>\n<\/thead>\n
Breakfast<\/td>	Skim Milk (1\/2 cup) \n \nOatmeal (1 cup) \n \nBagel (1\/2) \n \nJam (1 Tbsp) \n \nButter or Margarine (1 Tbsp) \n \nPoached Eggs (2 large) \n \nCoffee (1 cup-artificial sweetener (Splenda suggested), non-dairy creamer)<\/td>	45 \n \n150 \n \n115 \n \n15 \n \n100 \n \n150 \n \n-<\/td>	575<\/td>\n<\/tr>\n
Snack 1<\/td>	Protein Drink or Other Snack (1 serving mixed in 1 cup skim milk)<\/td>	220<\/td>	220<\/td>\n<\/tr>\n
Lunch<\/td>	Chicken Breast (4 oz, roasted) \n \nWheat Bread (2 slices) \n \nMayonnaise (1 Tbsp) \n \nSmall Apple, Pear, or Figs (2 each) \n \nRomaine Lettuce (2 cups-trimmed) \n \nIf adding salad dressing, add about 60-70 calories per Tbsp, use no more than 2 Tbsp and, check calorie content on label.<\/td>	280 \n \n140 \n \n100 \n \n80 \n \n16<\/td>	616<\/td>\n<\/tr>\n
Snack 2<\/td>	Mozzarella Cheese Stick(s) (2 oz)<\/td>	180<\/td>	180<\/td>\n<\/tr>\n
Dinner<\/td>	Broiled Beef Sirloin (6 oz) \n \nRomaine Lettuce (2 cups, trimmed) \n \nOlive Oil or Dressing (1 Tbsp on salad) \n \nGreen Beans (1 cup) \n \nLactose Free Milk (1\/2 cup) \n \nPudding (A featherweight@ - choc. or butterscotch, 2 cup)<\/td>	340 \n \n16 \n \n120 \n \n40 \n \n40 \n \n12<\/td>	568<\/td>\n<\/tr>\n
Snack 3<\/td>	Small Apple or other Fruit \n \nPepperoni (1 2 oz) or Other Snack<\/td>	80 \n \n180<\/td>	260<\/td>\n<\/tr>\n
Total Daily Calories<\/td>	<\/td>	<\/td>	2419<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n There are a number of ways to reduce or add to the total calories listed in Sample Menu 2 (see sample menu 1). If you weighed 175 pounds and did not exercise, you would need to reduce total calories by 475 calories down to about 1950 calories for the day. To reduce menu to 2,000 calories (exact number is 1995) per day, remove items in red and reduce dinner portion of broiled beef sirloin to 4 oz.<\/p>\n Sample Menu 3<\/strong><\/p>\n This sample menu is for use as a worksheet so that you can practice designing your own menu’s with the foods you enjoy. You will note that total calories are 5,225 per day, but that the total food-type ratios would still be approximately 55% carbohydrates, 20% protein, and 25% fats for your macro-nutrient requirements. Unless you’re performing about 2 hours per day of speed-strength training and an additional 90 minutes of intense cardiovascular exercise, these would be far too many calories for you. The idea is to learn to manipulate your own menu for the correct number of required calories per day, whether you exercise or not. Can you manipulate Sample Menu 3 below for a 2,000 cal\/day limit and so that it follows the basic recommendations of variety, balance within food groups, and moderation?<\/u><\/p>\n\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t\n\t Meal<\/th> Menu<\/th> Calories per Item<\/th> Total Calories<\/th>\n<\/tr>\n<\/thead>\n Breakfast<\/td> Orange Juice (1\/2 cup) \n \nOatmeal (1\/2 cup) \n \nBagel (1\/2) \n \nJam (1 tbsp) \n \nButter or Margarine (1 tbsp) \n \nPoached Eggs (2 large) \n \nTofu (2 oz cooked with eggs) \n \nMargarine (1 Tbsp spread on top after cooking) \n \nCheese (American-1 oz-melted over eggs) \n \nBacon (2 oz broiled or crisp fried and drained) \n \nCoffee (1 cup-artificial sweetener, non-dairy creamer) \n \nBrown Sugar (1 Tbsp) \n \nRice (1\/2 cup) \n \nRaisins (1\/4 cup)<\/td> 56 \n \n150 \n \n115 \n \n15 \n \n100 \n \n150 \n \n50 \n \n70 \n \n100 \n \n330 \n \n- \n \n16 \n \n110 \n \n109<\/td> 1431<\/td>\n<\/tr>\n Snack 1<\/td> Protein Drink \n \nOatmeal-raisin cookies (3 each) \n \nLow-fat fruit yogurt (1 cup) \n \n\"Ball Park@ Franks (Lite) (2 each wrapped in 1 oz cheese<\/td> 250 \n \n180 \n \n240 \n \n380<\/td> 1050<\/td>\n<\/tr>\n Lunch<\/td> Chicken Breast (2 oz, roasted) \n \nWheat Bread (2 slices) \n \nMayonnaise (1 tsp) \n \nSmall Apple, Pear, or Figs (2 each) \n \nRomaine Lettuce (2 cups-trimmed) \n \nTuna (6 oz, oil packed, drained, mix in salad) \n \nWhite Mushrooms (1\/4 cup, raw, mix in salad) \n \nOlives (1 oz, black or green, mix in salad) \n \nOlive Oil (2 Tbsp, put on salad or sub carb. free dress.)<\/td> 140 \n \n140 \n \n100 \n \n80 \n \n16 \n \n310 \n \n8 \n \n46 \n \n240<\/td> 1080<\/td>\n<\/tr>\n Snack 2<\/td> Protein Drink \n \nPepperoni (2 oz)<\/td> 250 \n \n280<\/td> 530<\/td>\n<\/tr>\n Dinner<\/td> Broiled Beef Sirloin (3 oz) \n \nRomaine Lettuce (2 cups, trimmed) \n \nOlive Oil or Dressing (1 Tbsp, on salad) \n \nGreen Beans (1 cup) \n \nLactose Free Milk (1\/2 cup) \n \nChicken (6 oz, roasted\/grilled) \n \nBacon (1 oz, fried\/broiled, drained, mix in salad) \n \nOlives (1 oz, black or green, mix in salad) \n \nOnions (1 oz, raw, mix in salad) \n \nPudding (featherweight - choc. or butterscotch, 2 cup)<\/td> 170 \n \n16 \n \n120 \n \n40 \n \n40 \n \n420 \n \n165 \n \n40 \n \n46 \n \n- \n \n12<\/td> 1069<\/td>\n<\/tr>\n Snack 3<\/td> Small Apple or other Fruit \n \nPepperoni (1 2 oz)<\/td> 80 \n \n180<\/td> 260<\/td>\n<\/tr>\n Total Daily Calories<\/td> <\/td> <\/td> 5225<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n Depending on the foods you eliminate or substitute into the menu, the macro-nutrient ratios of carbohydrates, proteins, and fats will change as well. For any substitutions you make, attempt not to exceed 30% of calories derived from fats. Also, please note that all categories of major meals and snacks have numerous choices. You may choose from one of these or several or, substitute your own choice of food type.<\/p>\n These menus will allow you to begin a foundational nutrition program and gain some knowledge about the process. If you are not comfortable with this, MyHealthandFitness can provide any menu or diet plan for you based on your personal diet assessment.<\/p>\n There are many types of menus and diet plans that can be developed for each individual based on specific needs.<\/p>\n There are times in life when you may strongly desire to obtain a logical, but very quick and significant weight loss because of a specific goal. As examples, suppose you are getting married in 1-3 months and desire to lose a large amount of weight or, perhaps you have an athletic event approaching and must be at a specific weight level or range. How can you lose this weight quickly and safely and, ensure that it is actual fat loss and not water loss?<\/p>\n Begin Dr. Tindall\u2019s Special 90-Day Weight-Reduction Program Today. <\/b>.<\/p>\n The program is designed to help you lose a significant amount of weight quickly, not water weight but actual fat loss, without dire consequences to your physiology or health. Also, the program is not drug driven. What is required is your own desire to lose weight. Dr. Tindall will show you the rest.<\/p>\n Advertisement: Amazon (click on photo for more info)<\/em> \n<\/a><\/p>\n The 90-Day Weight-Reduction Program<\/b> is developed specifically for you through personal consultation. Read a few of the testimonials received by clients who have participated in the program:<\/p>\n ———————<\/p>\n Dear Dr. Tindall,<\/p>\n Thank you for your phenomenal program and personal assistance. When I and my fianc\u00e9e set our wedding date, my plan was to get out of my size 12 dress to a size 8. Thanks to you, I surpassed this goal as lost 45 pounds. I actually dropped to a size 6 I’m so happy and my wedding was great. I cant thank you enough.<\/p>\n Grateful,<\/p>\n D. Aguirre<\/p>\n Tallahassee, Florida<\/p>\n ———————<\/p>\n Hello Dr. Tindall,<\/p>\n Words are not enough for my sincere gratitude. Eight weeks after starting your program, Ive lost 23 pounds from my 35 pound goal. I feel and look great As you told me, I’m right on track for my goal and things couldn’t be better. Your program is great and Ive been telling all my friends.<\/p>\n Cordially,<\/p>\n Dennis P.<\/p>\n Augusta, Georgia<\/p>\n ———————<\/p>\n Dr. Tindall,<\/p>\n I admit when we had our telephone consultation I was pretty skeptical about your program I tried everything and nothing has worked. Well, happy to say I lost 30 pounds in 7 weeks and went from a 39 inch waist to 34. Thank you from the bottom of my heart. Now I’m trying all your programs<\/p>\n Sincerely,<\/p>\n Robert M.<\/p>\n Chicago, Illinois<\/p>\n  <\/p>\n ———————<\/p>\n Thank You Dr. Tindall,<\/p>\n When you told me I could lose 40 lbs before my wedding that was twelve weeks away it was hard to believe. You have made a believer out of me now. My wedding dress was a 4. Best of all, how I looked was a shock to all. Friends and family I had not seen for months were dumbfounded when they saw me in my wedding dress. After six weeks, my fianc\u00e9e couldn’t believe it so he tried your program too. He lost 17 lbs the last three weeks before our wedding After the IFLN program I took your advice. Five months on your newly recommended program I look and feel better than in my whole life. You and your program are incredible Thank you. Thank you. Thank you.<\/p>\n Most Sincerely,<\/p>\n Cynthia B.<\/p>\n Seattle, Washington<\/p>\n ———————<\/p>\n Dearest Dr. Tindall,<\/p>\n Your program is amazing. My goal of losing 50 pounds in six months was realized. After one year I have leveled off at 125 like you said My husband is so proud of me. When he finally saw me in my new bikini on our recent trip to Jamaica well, lets just say he grinned from ear to ear. He says to say hello and thanks. Honestly, it is I who must say thank you. When I look back I find it hard to believe I weighed 198 pounds only twelve months ago. Your program not only boosted my self esteem, it saved our relationship. I am a new person and will always be indebted to you…<\/p>\n Cordially,<\/p>\n S. J.<\/p>\n New York, New York<\/p>\n If you desire these kind of results, what are you waiting for? Inquire about Dr. Tindall’s IFLN Weight-Reduction Program <\/b>today. You will be happy you did.<\/p>\n","protected":false},"excerpt":{"rendered":" MyHealthandFitness has a goal of presenting to you a food philosophy that works. Since there is no magic pill or elixir that will help one become the fittest and healthiest […]<\/p>\n","protected":false},"author":2,"featured_media":11540,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[79,61],"tags":[259],"class_list":["post-9827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-nutrition","tag-menus"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=9827"}],"version-history":[{"count":3,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9827\/revisions"}],"predecessor-version":[{"id":11903,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9827\/revisions\/11903"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media\/11540"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=9827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=9827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=9827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}