3000 Calorie Vegetarian Holiday Menu
You should keep up your regular exercise during the holidays and accept no excuses.
When endorphins are high, you'll cope with stress better, and exercise will
boost endorphins. To help you with your holiday eating, here's our suggested 3000 Calorie Vegetarian Holiday Menu. Breakfast
Scrambled Eggs
(2 Jumbo Whole Egg plus 4 Whites)
2 pieces Toasted Wheat Bread-
1oz wt Mozzarella Cheese
1 cup 1% Low Fat Milk
Lunch
6" Vegetarian Sub (Subway)
Orange
Hard boiled egg
Snack
1 packet Apex Chocolate High Performance Drink (with water)
1 Banana-Medium-Each
Holiday Meal
3/4 cup Sweet Potato Casserole
1 cup Cornbread Stuffing
1 cup Green Snap/String Beans-Boiled
2 each Homemade Rolls
3/4 cup Rice w/Broccoli Cheese
1 T Whipped Butter
1 Slice Pumpkin Pie
1 cup Fresh Fruit Gelatin Salad
| Nutritional Analysis |
Exchanges |
| Calories |
3002 |
Bread / Starch |
16 |
| Protein |
117 g (15%) |
Other Carbs / Sugar |
5 |
| Carbohydrates |
425 g (56%) |
Very Lean Meat / Protein |
6 |
| Fat |
99 g (29%) |
Lean Meat |
3 |
| Dietary Fiber |
34 g |
Fruit |
5.5 |
| Sugar |
190 g |
Vegetables |
5 |
| Cholesterol |
972 mg |
Milk-Skim |
1 |
| Calcium |
788 mg |
Fat |
13 |
Note: If there is concern about the dairy (calcium source), the hot cocoa
can be substituted with 1% milk. Just encourage members to take their Multivitamin.
Women, the Advanced Calcium.
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This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical or health conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to taking nutritional supplements or participating in any diet or exercise program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition.
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