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Kaja Green-Tovar

My mission is to help others live an optimally healthy, balanced, & poised lifestyle. I am passionate about living well, learning, and exchanging information about  health and wellness. 

For contact information scroll down to the end of the page, or click on the 'Contact Kaja' tab below.


 
Your physical health and wellness is vital to an optimal quality of life! 

Contact Kaja NOW to begin your individualized physical fitness or corporate wellness program.  

 

 

Lunch, Dinner, & Snack

Ideas

Below:

**The meal ideas below are suggestions only. Contact your health-care provider or registered dietitian regarding which foods are acceptable for you.   –Kaja Green-Tovar

These meal ideas were based on foods I personally consume for lunch, dinner, and snacks.

Kaja Green-Tovar, BS Health Education and Promotion, Personal Trainer – Certified by NASM

5 Lunch/Dinner Meal Ideas From Kaja

Protein

(grams)

Carbohydrates

(grams)

Fats

(grams)

Calories

(per item)

Total Calories(per meal)

Tilapia Fish (4oz.)

½ Cup Fresh Baby Spinach

1 Medium  Tomato (sliced) 

22.7

0.86

 

1.08

0.0

1.09

 

4.82

1.9

0.12

 

0.25

108 (per one 4oz)

7.0

22.0          

137

1 Skinless Chicken Breast (4oz) -(grilled)

1 Cup Fresh or Frozen Broccoli

½ cup brown rice (cooked)

24.0

 

2.57

 

4.99 

0.00

 

6.04

 

44.42

3.0

 

0.34

 

1.74 

120.0

 

31.0

 

215.0 

366

1 oz. Beef Liver

1 Cup Chopped Onions

1 Medium Baked Potato (peel not eaten)

¼ Cup Finely Shredded Mozzarella Cheese 

5.77

1.47

2.55

 

7.0 

1.10

16.18

28.02

 

2.0 

1.03

0.13

0.13

 

6.0

38.0

67.0

121.0

 

80.0 

306

Baby Clams (chicken of the sea)

1 Cup Lentil Beans

 

8.0

 

17.9

2.0

 

39.9

0.0

 

0.8

40.0

 

230.0

270.0

Chicken & Broccoli Quesadilla (ingredients below):

2 Whole Wheat Tortillas (you  may use 2 tortillas)

1 Skinless Chicken Breast (4oz) - grilled

1 Cup Chopped Broccoli (put into quesadilla)

1 Medium Whole Tomatoes (slice and add to meal)

½ Avocado (fresh & chopped)

1/4 Cup Finely Shredded Mozzarella Cheese

 

 

3.36 per one or multiply x2

24.0

 

2.57

1.08

 

2.01

 

7.0

 

 

19.4 or multiply x2

0.00

 

6.93 

4.82

 

8.75

 

2.0

 

 

3.5 or x2

3.0

 

0.4

0.25

 

4.73

 

6.0

 

 

92.0 or x 2

 

120.0

 

31.0

22.0

 

161.0

 

80.0

506.0

(or 398.0 if two tortillas are used.)

To lessen the calories, exclude the avocado!

3 On-the-Go Snack Ideas om Kaja

 

1 Stick String Cheese Mozzarella (Sargento brand)

1 Medium Apple

2 Tbsp Peanut Butter

 

8.0

 

 

0.36

4.66

1.0

 

 

19.06

6.42

6.0

 

 

0.23

6.12

80.0

 

 

72.0

94.0

246

1 Cup Oikos Greek Plain Non-Fat Yogurt

1 Medium Peach

 

22.0

 

0.89

9.0

 

9.35

0.0

 

0.24

120.0

 

38.0

158.0

1 Zone Bar (Strawberry Yogurt: All Natural Nutrition)

14.0

25.0

6.0

200.0

200.0

**For an increased amount of calories, increase your serving size.  

**Note: Unless, you are drinking water with each meal, you will want to take in account the amount of calories and macronutrients per each serving of a beverage.