Jacksonville Certified Advanced Personal Trainer,
Fitness Training, Pilates Instructor, Flexibility, Diet and Nutrition Coach in Jacksonville
FL, Atlantic Beach, Neptune Beach, Ponte Vedra, Sawgrass and the Beaches Area.
Phone (904) 422-6218 		Private Studio One-on-One Personal Fitness Training. Serving the Jacksonville Beaches Area.
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Sample Diet Plan and the Core Minimum Food Groups


Unlimited Vegetable list: Asparagus, broccoli, celery, chicory, cabbage, cucumber, endive, escarole, parsley, radish, spinach, watercress, zucchini.

Fruit list: Apple, banana, berries (1 cup), grapefruit (1/2), melon chunks (1 cup), orange, peach, pineapple chunks (1 cup), tangerine. 

Sample Diet Plan for the Next Four Days

Day 1
            1/2 grapefruit
            1 slice whole wheat bread
            1 oz. cheese

            3 oz. salmon (canned in water)
            Unlimited vegetables
            5 whole wheat crackers

            1 apple

            3 oz. baked chicken (skinless)
            1 cup cauliflower
            1/2 cup beets



Day 2
            1/2 banana

            2 oz. high fiber cereal
            8 oz. skim or 2% milk

            4 oz. low fat cottage cheese
            Unlimited vegetables
            1 slice whole wheat bread

            1/2 grapefruit

            3 oz. poached or grilled fish fillet
            1 cup broccoli
            1/2 cup carrots



Day 3
            1 apple
            1 tbsp. peanut butter
            1 slice whole wheat bread

            3 oz. water packed tuna
            Unlimited vegetables
            5 whole wheat crackers
            1 oz. cheese

            1 apple

            3 oz. beef steak or hamburger
            1 cup asparagus

            1 cup dinner salad


Day 4
            1/2 banana
            2 oz. high fiber cereal
            8 oz. skim or 2% milk

            3 oz. water packed tuna
            Unlimited vegetables
            1/2 tbsp. mayonnaise
            2 slice whole wheat bread
            1/2 grapefruit

            1 apple

            3 oz. baked chicken (skinless)
            1 cup dinner salad
            1 oz. cheese
            1/2 cup carrots
THE CORE MINIMUM DAILY FOOD GROUPS / DAILY

PRIMARY PROTEIN SOURCE
DAIRY PROTEIN 4 units minimum one unit equals:
1 c milk **
1 c whole milk yogurt **
1/4 c yogurt, most low; non-fat varieties**
1/4 c cottage cheese
2 Tbsp grated Parmesan cheese - 1 oz cheese
1 oz ricotta cheese
1/4 c dry milk, instant

BEAN / MEAT PROTEINS 4 units minimum one unit equals:
1 oz chicken, turkey, fish, deli meat
2-oz shrimp, scallops, crab, lobster, clams
1/4 c tuna, chicken
1/2 c cooked beans (legumes)
3-oz tofu
2 egg whites - 1 whole egg
2 rounded Tbsp peanut butter


PRIMARY COMPLEX CARBOHYDRATE SOURCES

FRUITS AND VEGETABLES 5 units minimum one unit equals:
Medium apple, banana, orange, grapefruit half,
1/4 any melon (8" size),
1 c melon chunks
1/2 c sliced fruit (strawberries, grapes, pineapple, etc.)
1/4 c dried fruit
1/2 c cooked vegetables
1 c raw vegetables

GRAINS (STARCHES) 4 units minimum one unit equals:

1 slice bread
1/2 c cereal Special K
1/2 bagel, 1/2 large pita, 1/2 hamburger bun,
1/2 English muffin
1/2 c cooked cereal
1/2 c rice
1/2 c pasta
1 small roll, biscuit, or muffin
5 to 6 small crackers
2 rice cakes
1/2 medium baked potato


OTHERS

 Use sparingly to round out meals and meet energy requirements:
Fats - oils, butter, margarine, mayonnaise, bacon, olives
Sweets - sugar, honey, jam, syrup, jelly, gum
Low carb (CarbSmart) ice cream
Frozen yogurt

* 6 units minimum of dairy protein for pregnant/breastfeeding women and teens
**best calcium source

YOUR MINIMUM PLAN IS:
 Milk
Beans and Meat
Fruit
Grain
Others


***IF YOU ARE EATING THE MINIMUM OR LESS, YOU ARE STILL RESTRICTING.
YOUR PLAN SHOULD BE ABOVE THE MINIMUM.

Certified Advanced Personal Trainer in Jacksonville FL
Phone (904) 422-6218 		© 2007 JaxTrainer.com