This meal plan is rich in the nutrients your body needs to build,, and repair your bones and muscles.
Breakfast
1 scrambled egg
2 pieces of whole wheat toast
1 container of plain greek yogurt
3/4 cup sliced strawberries
8 oz orange juice
Yogurt is a good source of calcium which is essential for building and maintaining strong bones. Strawberries and orange juice are both high in vitamin C which aids in the formation of bones,
Lunch
2 whole wheat pitas
1/2 cup cubed avocado
1 cup cooked black beans
1 slice colby cheese
1 cup raw spinach
Black beans are a wonderful source of protein which builds, repairs, and maintains muscle. Avocado is a healthy source of fat, our bodies need fat as energy storage.
snack
1 banana
1 tbsp peanut butter
Dinner
1 boneless skinless grilled chicken breast
1 cup cooked kale
1 cup cooked brussel sprouts
1 cup cooked swiss chard
1 1/2 cup cooked quinoa
Quinoa is a really healthy source of magnesium. Magnesium is used in the structural development of our bones. Swiss chard, and Kale are good sources of vitamin K. This vitamin aids in the delivery of calcium to our bones.
Total calories 2169
Total fat 25% of calories
saturated 7% of calories
monounsaturated 10% of calories
Polyunsaturated 6% of calories
Total carbohydrates 301 g 56% of calories
fiber 51 g
sugars 90 g
magnesium - 779 mg > 100% DV
Vitamin K - 1935 micro g > 100% DV
Calcium - 1758 mg > 100% DV
Vitamin C - 359 mg > 100% DV
Vitamin B6 - 3.2 mg > 100% DV
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