Friday, August 8, 2014

Dr. Iannelli's Daily Food Plan

Below is Dr. Iannelli's suggested food plan for a healthy diet. It includes breakfast, lunch, dinner, and snack suggestions with a number of options to choose from. In addition, the plan highlights a few helpful tips such as what to eat and what not to eat, as well as reminders about drinking water and taking vitamins. Check it out!

- The Iannelli Wellness Team

FOOD PLAN

BREAKFAST

1 scoop of whey or soy protein drink mixed with:

PICK ONE
10 oz. of almond milk
10 oz. of skim milk
12 oz. of water

PICK ONE
½ cup of raspberries
½ cup of peaches
½ cup of strawberries
1 small banana

SNACK (you can have all three)
½ of an orange
Protein bar or granola bar (NO artificial ingredients)
1 cup of green tea


LUNCH

PICK ONE
5 oz. portion of:
Turkey burger
Chicken breast
Vegetarian omelet
Chicken cutlet
Tuna in water
You may also have a small salad with 1 tsp of “lite” dressing and 18 oz. of green tea

SNACK (you can have all three)
½ of an orange
Protein bar or granola bar (NO artificial ingredients)
1 cup of green tea







DINNER

PICK ONE
5 oz. portion of
Ground turkey
Grilled cod
Turkey cutlet
Tuna steak
Lean veal cutlets
Orange roughy
Chicken tenderloin

PICK ONE
½ cup of brown rice
½ cup of no yolk pasta
1 small baked potato
½ cup of peas
1 medium yam

PICK ONE
1 cup of string beans
1 cup of carrots
1½ cups of broccoli
1 cup of asparagus
1 medium cup of salad with “lite” dressing
1 cup of Brussels sprouts
1½ cups of spinach
1 cup of cauliflower
1 cup of cabbage

PICK ONE
20 oz. of water
1 cup of green tea

SNACK --- 2 HOURS BEFORE BEDTIME

PICK ONE
½ cup of cottage cheese
½ of a pear
½ of an orange
4 oz. of nonfat yogurt
½ cup of blueberries
½ of an apple
¼ oz. raw cashews
¼ oz. raw almonds









NO’S
Junk food, roasted or salted nuts, seeds, soda, alcoholic beverages, high fat sauces, dressings, or gravies, oils, margarine, salt, celery



YES’S
Molly McButter, butter buds, black pepper, Mrs. Dash seasonings, I Can’t Believe It’s Not Butter or spray


DRINK PLENTY OF WATER!
Drink 10 glasses (8 oz.) of water per day


TAKE VITAMINS!
B Complex
Chromium Picolate

No comments:

Post a Comment