How to adjust caloric intake based on goalĭepending on your physical activity, age, height, weight, and sex, you may require more or less than the standard 2000-calories to reach your goals. natural peanut butterġ medium cooked sweet potato, 6 oz. ![]() grilled chicken breast, 1 cup broccoli, 1 tsp. protein, 1 cup non-starchy vegetable, 1 serving fatġ cup cooked oatmeal, 3 egg-whites + 1 whole egg, 1 cup berriesġ cup cooked brown rice, 6 oz. protein, 1 serving fruit, 1 serving fatġ cup carbohydrate, 6 oz. Can substitute 1-tablespoon reduced-fat for 1-teaspoon regular 3.ġ cup carbohydrate, 4 oz.
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