These programs have been created for women and the quantities of food are based on approximately 125-150- pound active women. They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level. Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise.
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Women’s Meal Program #1
Meal #1
3 pieces of whole fruit
Fruit smoothie
16 ounces of water
Meal #2
2-3 servings of assorted nuts
Flax crackers with hummus
16 ounces of water
Meal #3
Burrito filled with quinoa, veggies, avocado, and greens
Small green salad
16 ounces of water
Meal #4
Vega Whole Food Health Optimizer Protein drink
1 baked yam with broccoli and small spinach salad
16 ounces of water
Meal #5
Bowl of brown rice, kale, beans and coconut curry sauce
Green salad with a variety of greens, seeds and nuts
16 ounces of water
Meal #6
3 pieces of whole fruits
Fruit smoothie
Estimated Totals:
Total Calories = 3,000
Total grams protein = 120g
Total grams of carbohydrates = 518g
Total grams of fats = 50g
Total water consumption = 116 ounces (factoring in water for protein drinks too)
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Women’s Meal Program #2
Meal #1
Bowl of oats
Green Smoothie
16 ounces of water
Meal #2
3 pieces of whole fruit
Fruit juice or fruit smoothie
16 ounces of water
Meal #3
Bowl of lentil or vegetable soup
Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil
8 ounces of coconut water
Meal #4
2 whole-food based energy bars
Green Smoothie
16 ounces of water
Meal #5
Brown rice with steamed broccoli, cauliflower, carrots and other veggies
Green salad with dark greens including kale, spinach, and collard greens
16 ounces of water
Meal #6
Vegetable sushi with seaweed, rice, avocado, and cucumber
Small bowl of ginger soup
Estimated Totals:
Total Calories = 2,900
Total grams protein = 135g
Total grams of carbohydrates = 482g
Total grams of fats = 48g
Total water consumption = 108 ounces (factoring in water for protein drinks too)
