Dear Gert Louw, Date: 01/08/2014 07:10:45 Page: 1 of 1 Weekly Menu Gert Monday Calories Protein Carbos Fat Sodium Meal 1 Filter Coffee, 1 cup 0 0 g 0 g 0 g 0 mg Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg Oats, 40 g 192 10 g 27 g 5 g 0 mg Almond flakes, 15 g 100 1 g 2 g 11 g 1 mg Meal Totals: 399 14 g 41 g 21 g 38 mg Meal 2 Oats, 60 g 288 14 g 41 g 7 g 0 mg HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg Meal Totals: 441 40 g 47 g 10 g 93 mg Meal 3 Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg Chicken, breast, , 100 g 182 32 g 0 g 5 g 79 mg Mayonnaise, 1 tbsp. 50 0 g 1 g 5 g 110 mg Meal Totals: 402 40 g 25 g 13 g 477 mg Meal 4 Tuna, canned in water, 100 g 131 29 g 0 g 1 g 409 mg Mixed veggies, 2 cup 40 0 g 10 g 0 g 40 mg Potato, boiled, 1 med 105 3 g 23 g 0 g 4 mg Mayonnaise, 2 tbsp. 100 0 g 2 g 10 g 220 mg Meal Totals: 376 32 g 35 g 11 g 673 mg Meal 5 Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Dear Gert Louw, Date: 01/08/2014 07:10:45 Page: 1 of 1 Weekly Menu Gert Monday Calories Protein Carbos Fat Sodium Meal 1 Filter Coffee, 1 cup 0 0 g 0 g 0 g 0 mg Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg Oats, 40 g 192 10 g 27 g 5 g 0 mg Almond flakes, 15 g 100 1 g 2 g 11 g 1 mg Meal Totals: 399 14 g 41 g 21 g 38 mg Meal 2 Oats, 60 g 288 14 g 41 g 7 g 0 mg HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg Meal Totals: 441 40 g 47 g 10 g 93 mg Meal 3 Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg Chicken, breast, , 100 g 182 32 g 0 g 5 g 79 mg Mayonnaise, 1 tbsp. 50 0 g 1 g 5 g 110 mg Meal Totals: 402 40 g 25 g 13 g 477 mg Meal 4 Tuna, canned in water, 100 g 131 29 g 0 g 1 g 409 mg Mixed veggies, 2 cup 40 0 g 10 g 0 g 40 mg Potato, boiled, 1 med 105 3 g 23 g 0 g 4 mg Mayonnaise, 2 tbsp. 100 0 g 2 g 10 g 220 mg Meal Totals: 376 32 g 35 g 11 g 673 mg Meal 5 Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
cutting-diet-two.docx