Day
2-3-5-6 (M-T-Th-F) Vit-A Vit-C Calcium Potassium Omega-3
Morning:
-Green Tea
-12oz Power Smoothie+isolate 90IU 90mg 50mg 560mg .5gr
Kcal:
320
Protein:
40gr
Carb:
36gr Complex/Simple-71% Fibrous-29%
Fat:3gr
Mid-morning: Vit-A Vit-C Calcium Potassium Omega-3
-8oz Green Drink+1tsp Chia 12,000IU 50mg 150mg 600mg 1.75gr
Kcal:
135
Protein:
2gr
Carb:
20gr Complex/Simple-41% Fibrous-59%
Fat:
2gr
Lunch: Vit-A Vit-C Calcium Potassium Omega-3
-2-cups Thai soup
-1/2 Sweet potato w/O&H 9,500IU
10mg 20mg 237 0
1 litre bottled water
Kcal:
185
Protein:
5gr
Carb:
26gr Complex/Simple-75% Fibrous-25%
Fat:
4gr
Mid-afternoon: Vit-A Vit-C Calcium Potassium Omega-3
-8oz Green Drink+1tsp Chia 12,000IU 50mg 150mg 600mg 1.75gr
2-cup Cantaloupe 9,500IU 100mg 25mg 750mg 0
-
Kcal: 225
Protein:
4g
Carb:
46gr Complex/Simple-78% Fibrous-22%
Fat:
2gr
Dinner: Vit-A Vit-C Calcium Potassium Omega-3
1-litre bottled water
-12oz Spa/Hydrator 80IU 12mg 12mg 180mg 0
-16oz Vegi Soup Puree 5,200IU 20mg 80mg 433mg 1.5gr
¼ Avocado 43IU 2mg 40mg 150mg
1 Kcal: 165
Protein: 4gr
Carb: 37gr Complex/Simple-12% Fibrous-88%
Fat: 6.5gr
Snack: 45kcal
-Fruit choice (see above mentioned)
Macro & micro nutrients: Vit-A Vit-C Calcium Potassium Omega-3
48,332IU 334mg 527mg 3,510mg 5.5gr
48,332IU 334mg 527mg 3,510mg 5.5gr
-
Kcal: 1,100
-Protein:
50gr- 20%
-Carb:
163gr -65% Complex/Simple-32% Fibrous-68%
-Fat:
17gr -15%
Day
1-4-7(S-W-Sat) Vit-A Vit-C Calcium Potassium Omega-3
Morning:
-Green tea
-12oz Smoothie 90IU 90mg 50mg 560mg 0
Kcal:
200
Protein:
25gr
Carb:
36gr Complex/Simple-79% Fibrous21%
Fat:
3gr
Mid-Morning: Vit-A Vit-C Calcium Potassium Omega-3
2-cups Cantaloupe 9,500IU 100mg 25mg 750mg 0
Kcal:
95
Protein:
2gr
Carb:
23gr Complex/Simple-90% Fibrous-10%
Fat:
0
Lunch: Vit-A Vit-C Calcium Potassium Omega-3
8oz-Green Drink+1tsp Chia 12,000IU
50mg 150mg 600mg 2.5gr
1-Roma tomato sliced 1,000IU 17mg 12mg 300mg 0
2-cup Steamed/Roasted Veg 2,800UI 175mg 70mg 1,250mg 0
1-tsp Olive oil
1-tbsp Balsamic Reduction
1 litre bottled water
Kcal:
370
Protein:
13gr
Carb:
55gr Complex/Simple-18% Fibrous-82%
Fat:
8gr
Dinner Vit-A Vit-C Calcium Potassium Omega-3
-Egg White & Vegi Omelet 7,500IU 115mg 170mg 800mg 0
-Pico de Gallo Salsa 1,400IU 33mg 30mg 450mg 0
-Tomatillo Salsa 500IU 17mg 30mg 325mg 0
-1/4 Avocado sliced 43IU 2mg 40mg 150mg 0
12-oz Spa/Hydrator 80IU 12mg 12mg 180mg 0
1-litre bottled water
Kcal:
330
Protein:
23gr
Carb:
30gr Complex/Simple-36% Fibrous-64%
Fat:
8gr
Snack: 45 kcal
-Fruit choice (see above mentioned)
Total
macro & micro nutrients: Vit-A Vit-C Calcium Potassium Omega-3
35,000IU 571mg 600mg 5,365mg 2.5gr
-
Kcal: 1,170
-Protein:
63gr-25%
-Carb: 144gr-53% Complex/Simple-37% Fibrous-63%
-Fat:
19gr-22%
