On My Plate...

After educating me on serving amounts per food group, Ness, my nutritionist, prepared 2 menu patterns for my diet. Here they are:

SUGGESTED MENU PATTERN (WORKOUT DAYS)

BREAKFAST
1 Serving Fruit (ex. 1 medium banana, 1 medium apple, half slice of mango)
1 Serving Rice or Substitute (ex. 1/2 cup rice, 1 medium sweet potato, 2 slices of whole wheat bread)
1 Serving Medium Fat Meat (ex. 1 pc. egg, 1 pc. sardines, 2 tbs. tuna spread)
1 serving Fat (ex. 1 tablespoon of cooking oil used for frying, 1 strip of bacon, 1 tsp. mayonnaise)

AM SNACK
1 Serving Rice or Substitute
2 servings Fruit

LUNCH
1 Serving Rice or Substitute
2 Servings Low Fat Meat (ex. 1 chicken leg or breast meat, 1 medium sliced fish, 5 pcs of shrimp)
2 Servings Vegetable (ex. 1 cup leafy veggies, 1/2 cup whole veggies like carrots or Langka)
1 Serving Fat for cooking

PM SNACK (Pre-gym snack, 2 hrs. before workout)
1 Serving Rice or Substitute
1 Serving Medium Fat Meat
1 Serving Fat

WORKOUT

DINNER - POST-GYM SNACK (At least 30 mins after workout)
1 Serving Rice or Substitute
1 Serving Vegetable
1 Serving Low Fat Meat

BEFORE BED TIME SNACK
1 Serving Milk or Substitute


SUGGESTED MENU PATTERN (NON-WORKOUT DAYS)

BREAKFAST
1 Serving Fruit
1 Serving Rice or Substitute
1 Serving Medium Fat Meat
1 Serving Fat (for cooking)

AM SNACK
1 Serving Rice or Substitute
1 Serving Low Fat Meat
1 Serving Fruit

LUNCH
1 Serving Rice or Substitute
1 Serving Low Fat Meat
2 Servings Vegetable
1 Serving Fat (for cooking)

PM SNACK
1 Serving Rice or Substitute
1 Serving Low Fat Meat
1 Serving Fat for cooking

DINNER
1 Serving Rice or Substitute
1 Serving Vegetable
1 Serving Medium Fat Meat

BEFORE BEDTIME SNACK
1 Serving Milk or Substitute
1 Serving Fruit

Note: Interval between meals should be 2-3 hours.