Dietary Schedule
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The following two tables are an alternating schedule of my planned meals throughout the day. The meals were based on several analysis of the types of food that I should be eating per the amount of excersize I get daily and my age. I took samples from Mediterranean based diets, the USDA guidelines, and the semi-veritable wealth of knowledge stored up in my head over the past three years since I’ve been attempting to get to this point.
The Fabulous Food Groups
The daily meals are planned around the following percentages of food per day.
- Grains 10%
- Vegetables 30%
- Fruits 20%
- Dairy 30%
- Proteins 10%
Five Meals Square in the Jaw
I am also focusing on eating five smaller meals per day, reflective of the nature of my digestive system, rather than overloading on a meat and potatos with salad and bread plus cola dinner all too commonly associated with a hearty meal in the American chronicle. Additionally, eating at the same time every day regulates your metabolism and keeps your body from panicking and attempting to store more of what you eat as fat, rather than processing it right away, knowing that it will get another helping in a few hours. Here are the time frames for each of the meals:
- Breakfast @ 7:30am
- Brunch @ 10am
- Lunch @ 1pm
- Snack @ 4pm
- Dinner @ 6:30pm
Charting the Course(s)
I’ve come up with two tables for alternating weeks, so I don’t get quite so bored. Though I think there’s enough variety* and all of the meals are made of foods that I actually like so everything should be kosher (well, not literally).
Week One
| Breakfast | Brunch | Lunch | Snack | Dinner | |
|---|---|---|---|---|---|
| Mon | Omelets w/ onions & tomatoes | juice | Bran Muffin | latte | Veggie Wrap w/ Cheese | Oranges | Salad & milk |
| Tue | Granola Cereal w/ milk | tea | Oranges | Sandwich w/ cheese & veggies & tomatoes | Crackers, cheese & sauce | Salmon, steamed broccoli & milk |
| Wed | Bran Cereal w/ milk | tea | Oranges | Sushi | Pickles, Cheese & Crackers | Salad with mangos & milk |
| Thu | Oranges | tea w/ milk | Trail Mix | Veggie Wrap w/ cheese | Grilled Veggies | Tomatoes, Veggies & Cheese Salad |
| Fri | Raisin Granola Bars | tea w/ milk & honey | Oranges | Bean Wraps w/ Cheese & Veggies & Juice | Pizza | |
| Sat | Crepes w/ salad & mangos | Latte & blueberry muffin | Oranges | Rice and veggies with milk | |
| Sun | Bran Cereal w/ milk | Black Bean & Veggie Soup | Oranges | Salad w/ Fruit & cheese |
Week Two
| Breakfast | Brunch | Lunch | Snack | Dinner | |
|---|---|---|---|---|---|
| Mon | Omelets w/ onions & tomatoes | juice | Bran Muffin | latte | Lentil & Veggie Soup | Milk | Oranges | Salad & milk |
| Tue | Granola Cereal w/ milk | tea | Oranges | Sandwich w/ cheese & veggies & tomatoes | Crackers, cheese & sauce | Salmon, steamed broccoli & milk |
| Wed | Bran Cereal w/ milk | tea | Oatmeal Raisin Cookie | Sushi | Avo & cheese salad | Salad with mangos & milk |
| Thu | Oranges | tea w/ milk & honey | Trail Mix | Veggie Burgers w/ Cheese | Grilled Veggies | Tomatoes, Veggies & Cheese Salad |
| Fri | Granola Cereal w/ Milk | tea | Oranges | Avo Sandwich w/ Cheese & Veggies & tomatoes | Pizza | |
| Sat | Blueberry Pancakes | Cheese & juice | Oranges | Veggie Burgers | Milk | |
| Sun | Bran Cereal w/ milk | Black Bean & Veggie Soup | Oranges | Salad w/ Fruit & cheese |
* Granted we’re not talking about a cornucopia of variety here, but I’ll work on it more and more as time goes on and I continue trying new things.
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