Here is a recipe for a healthy and tasty turkey sandwich that is low in fat, high in protein, and ultra-nutritious.
This can be eaten either heated or cold.
CALORIES- 325
PROTEIN- 27 Grams
FAT IN GRAMS/CALORIES- 3 Grams / 30 Calories
FIBER- 6 Grams
Ingredients:
2 slices of stone ground wheat bread
3 ounces of thin-sliced 99% fat free turkey
1 slice of fat free Swiss cheese
two large leafs of lettuce
two thin slices of tomato
yellow mustard
*Note: The best way to adjust the calories and protein is by the amount of meat. See how many calories and how much protein is required per serving here: Everyday Nutrition Caloric Intake.
To make hot sandwich:
Place bread on medium size plate.
Place turkey evenly across bread.
Place cheese on top of turkey and close sandwich.
Microwave for 45 seconds to 1 minute on high.
Remove from microwave and add lettuce, tomato, and yellow mustard.
Enjoy.
Sunday, May 24, 2009
Everyday Nutrition Introduction...
When most people go on a "diet", it is a TEMPORARY change of eating habits (even if it is for a year or two years, it is still only temporary). Everyday Nutrition is not a diet, rather a healthy eating lifestyle.
Ideally, the diet is quite simple. If your objective is to lose weight and gain muscle, you should do the following:
1) Eat 6 equally distributed meals per day.
2) Eat 11.5 -12 calories per pound you weigh per day.
3) Eat 1 gram of protein per pound you weigh per day.
4) No more than 20% of total calorie intake (not grams) should come from fat.
5) Substitute fiber rich foods when possible, such as whole wheat bread.
EXAMPLE:.
160 pound individual
Calories Per Day: 1840 - 1920, or 300-325 calories per meal 6 times per day.
160 grams of protein per day (or 26 - 27 grams per meal).
Keep fat intake at the ideal 10%, but no more than 20%.
Eat high fiber foods (fiber reduces hunger and has no calories).
Remember, these are guidelines. If you notice that you are not losing weight, but are following the guidelines exactly, then adjust your caloric intake down by .5 calories per pound. Also, keep in mind that being active helps. Try to commit to at least 30 minutes of cardiovascular exercise per day. For exercise and fitness tips that can be used in conjunction Everyday Nutrition please see my blog Fitness Wisdom.
Once you reach your weight objective, and you would like to simply maintain muscle, you can increase your calories to 12.5 to 13 calories per pound. Again, you can adjust your caloric intake to coordinate with your results.
Please join the blog by clicking the "FOLLOW" button to the right. If you have any comments you can leave them by clicking "COMMENTS" below. Finally, if you have any questions, you can send me an e-mail to: robertmatthewking@gmail.com and I will do my best to answer.
Until next time!
Ideally, the diet is quite simple. If your objective is to lose weight and gain muscle, you should do the following:
1) Eat 6 equally distributed meals per day.
2) Eat 11.5 -12 calories per pound you weigh per day.
3) Eat 1 gram of protein per pound you weigh per day.
4) No more than 20% of total calorie intake (not grams) should come from fat.
5) Substitute fiber rich foods when possible, such as whole wheat bread.
EXAMPLE:.
160 pound individual
Calories Per Day: 1840 - 1920, or 300-325 calories per meal 6 times per day.
160 grams of protein per day (or 26 - 27 grams per meal).
Keep fat intake at the ideal 10%, but no more than 20%.
Eat high fiber foods (fiber reduces hunger and has no calories).
Remember, these are guidelines. If you notice that you are not losing weight, but are following the guidelines exactly, then adjust your caloric intake down by .5 calories per pound. Also, keep in mind that being active helps. Try to commit to at least 30 minutes of cardiovascular exercise per day. For exercise and fitness tips that can be used in conjunction Everyday Nutrition please see my blog Fitness Wisdom.
Once you reach your weight objective, and you would like to simply maintain muscle, you can increase your calories to 12.5 to 13 calories per pound. Again, you can adjust your caloric intake to coordinate with your results.
Please join the blog by clicking the "FOLLOW" button to the right. If you have any comments you can leave them by clicking "COMMENTS" below. Finally, if you have any questions, you can send me an e-mail to: robertmatthewking@gmail.com and I will do my best to answer.
Until next time!
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