Climbing Kilimanjaro

Sample Meals












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This is What I Eat















I eat, on average 4-6 small meals a day. Basically, I eat every 2-4 hours. Here are some of my favorite meals:
 
Breakfast
  • 3/4 cup Kashi Golean cereal with 1 cup 1% cottage cheese (345 calories, 42% carb, 48% protein, 9% fat)
  • 4 egg white, 1 whole egg (omega-3 fortified) and 1 orange (206 calories, 34% carb, 42% protein, 24% fat)
  • Viennese Egg with Chicken and Berries* (373 calories, 36% carb, 42% protein, 25% fat)
  • Mediterranean Scarmbled Eggs* (129 calories, 44% carb, 54% protein, 5% fat)
Mid-Morning/Mid-Afternoon Snack
  • 1 cup 1% cottage cheese with 4 oz. of Light n'Fit with fiber yogurt (232 calories, 33% carb, 55% protein, 9% fat)
  • 1/2 chicken breast and 1 apple (206 calories, 31% carb, 54% protein, 14% fat)
Lunch/Dinner
  • Chicken breast sandwitch on whole wheat with cucumbers, lettuce, tomato, olives, peppers and mustard (295 calories, 41% carb, 44% protein, 16% fat)
  • Mixed greens with chicken breast, tomato, mandarin oranges and fat-free raspberry vinaigrette (234 calories, 41% carb, 51% protein, 8% fat)
  • Herbed Tilapia and Baby Carrots in Mustard-Caper Sauce* (184 calories, 45% carb, 47% protein, 13% fat) 
Evening Snack  
  • 1/2 cup fat-free cottage cheese and 1/2 Granny Smith apple (93 calories, 41% carb, 55% protein, 5% fat)
  • 1/2 cup fat-free ricotta cheese, 0.25 scoop Precision Protein and 0.5 Granny Smith apple (116 calories, 47% carb, 52% protein, 3% fat)  















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Nutrition 101: Vitamins and Minerals
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