ࡱ> 463] bjbjRR 48$b8$b  $ tA C C C C C C $6"$g g | VVV A VA VVV%@!kya e -  0 qxv%v%v%D"Vg g @ v%B ^: High Energy/Low Fat Meal Plan Here are a few tips listed below to help maintain proper eating habits. These tips will increase energy and lower body fat which will help increase muscle mass. Wrestling room refrigerator is available for lunch if needed. IF it is not on the list DONT eat it or call Coach Lujan if you have any questions. DONT: No Skipping meals (except maybe on weigh-in day). Three small meals a day with 1-3 small snacks throughout the but nothing to after 8pm. No sodas, pop, cokes or carbonated beverages because of muscle cramping and salt content. Nothing Fried!!! Dont drink milk or have any type of milk product 3 days prior to weigh-in because milk is very high in fat. It takes 3 days for milk to get out of your system. No pastries donuts, cinnamon rolls, etc. eaten at any time due to high fat content. Dos: If milk is desires use or drink skim milk. If butter is desired use no fat butter (butter buds) If sugar is desired, use sugar substitute. Drinks: Water(the #1 preferred drink) Tea with sugar substitute Juice orange, apple, or white grape Gatorade only after weigh-in or work out Skim milk 2-3 days prior to weigh-in NO SODAS!!!! Breakfast: Fruit Dry Cereal: Frosted Mini Wheats Honey combs Cheerios Honey Nut Cheerios Wheat Chex Kix (If you have to have milk, use or drink skim milk but not 2 days before weigh-in.). Wheat bread toasted with no butter (honey or fruit topping optional). Pancakes plain or with fruit topping, honey, or syrup but no butter. Waffles plain or with fruit topping, honey, or syrup but no butter. Eggos plain or with fruit topping, honey or syrup but no butter. Plain oatmeal with not butter, sugar, cream or milk added. Bagel plain or with fruit topping or honey but no butter or cream cheese. Boiled eggs but just eat the white part. Lunch and/or Dinner - Salad with low fat dressing preferably 3-4 days prior to weigh-in. - Brown rice (small amounts) - Fruit - Vegetables - Small baked potato with barbecue sauce optional (with no butter, sour cream, bacon bits or cheese) Ramen noodles with no liquid or flavor packet. Spaghetti with marinara or tomato sauce no meat. Sandwiches with wheat bread or bagel and no mayo Beans Meat: - Chicken baked, broiled, smoked or grilled - Fish filet baked, broiled, smoked or grilled - Canned spring water tuna dry, with barbecue sauce mustard or hot sauce - Salmon baked, broiled, smoked, grilled, and barbecued - Shrimp or any type of crab baked, broiled, steamed, or grilled - Turkey baked, broiled, grilled, or smoked - Red meat (only once a week, at the most) baked, broiled, steamed, or grilled Desserts and Snacks Fruit Jello Applesauce Raw vegetables Dry Cereal Frozen fruit jello pops Dole frozen fruit bars Lemon or strawberry chills Popcorn with no butter or salt Low fat yogurt  V ] b I O   e g *?WXklԺԶԶԶԶ hSQThSQT h|mVh|mV h|mV5>*h|mV hSQT5>*hSQT h^h h^h^ h^5>* h^5h^h^h^5>* h5>*hhhVEh h5>*-T U V ] A R G H I O z $h^ha$gd $ & Fa$gd $h^ha$gd^h^hgd & Fgdgd$a$gd   D m    g 8y( & FgdSQT & Fgd^gd^ pL^p`Lgd^ $h^ha$gd^ $ & Fa$gd^()*?M~aW ]^gd|mV & F ]gd|mV & F]gdSQThh]^h`hgdSQT h]^hgdSQTh^hgdSQTWXlry h]^hgdSQThh]^h`hgdSQT h]^hgd|mV ]^gd|mV21h:pSQT/ =!"#$h% s2&6FVfv2(&6FVfv&6FVfv&6FVfv&6FVfv&6FVfv&6FVfv8XV~ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@ 0@_HmH nH sH tH @`@ NormalCJ_HaJmH sH tH DA D Default Paragraph FontRiR  Table Normal4 l4a (k (No List PK![Content_Types].xmlN0EH-J@%ǎǢ|ș$زULTB l,3;rØJB+$G]7O٭Vc:E3v@P~Ds |w<    (W 8@0(  B S  ?cIDdID    9*urn:schemas-microsoft-com:office:smarttagsplaceB*urn:schemas-microsoft-com:office:smarttagscountry-region    99ab W X    99 %PKd3Zz4bA^`o(. ^`hH. pLp^p`LhH. @ @ ^@ `hH. ^`hH. L^`LhH. ^`hH. ^`hH. PLP^P`LhH.^`o(. ^`hH. pLp^p`LhH. @ @ ^@ `hH. ^`hH. L^`LhH. ^`hH. ^`hH. PLP^P`LhH.^`OJPJQJ^Jo(-^`OJQJ^Jo(hHopp^p`OJQJo(hH@ @ ^@ `OJQJo(hH^`OJQJ^Jo(hHo^`OJQJo(hH^`OJQJo(hH^`OJQJ^Jo(hHoPP^P`OJQJo(hH%K4b                  kpV          )P0VESQT|mV^V%c!J  @TTTT @UnknownG.[x Times New Roman5Symbol3. .Cx Arial?= .Cx Courier New;WingdingsA$BCambria Math"h)jZjq q !r4  3QHP ?2!xx High Energy/Low Fat Meal PlanTeacher Windows User   Oh+'0 , L X dpx High Energy/Low Fat Meal PlanTeacher Normal.dotmWindows User3Microsoft Office Word@@E\@yaq  ՜.+,0 hp  GCISD  High Energy/Low Fat Meal Plan Title  !"$%&'()*,-./0125Root Entry Fkya71Table%WordDocument4SummaryInformation(#DocumentSummaryInformation8+CompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q