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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.  

 

 

Breakfast & 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 breakfast and snacks.

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

5 Breakfast Meal Ideas From Kaja

Protein

(grams)

Carbohydrates

(grams)

Fats

(grams)

Calories

(per item)

Total CalorieS(per meal)

3 tbsp of egg whites

1 slice  of whole grain bread

1 cup fresh strawberries

 

5.0

4.0

 

1.02

0.0

12.0

 

11.67

0.0

1.5

 

0.46

25.0 (3 tbsp)

~ 100.0

 

49.0

~174

Greek  Non-Fat Yogurt

Whole Medium Peach (slice & add into yogurt)

1 slice of whole grain toast

15.0

0.89

 

4.0

6.0

9.35

 

12.0

0.0

0.24

 

1.5

 

80.0

38.0

 

~ 100.0 

218

3 tbsp of egg whites

1 cup fresh baby spinach (chopped and combined with eggs)

1 medium-sized apple  

5.0

0.86

 

 

0.36

0.0

1.09

 

19.06

0.0

0.12

 

0.23

25.0

7.0

 

72.0

104

1 cup cooked Oatmeal (not pre-packaged)

Blueberries (1/4 cup) add to oatmeal

1 large boil eggs (I usually prepare two. -Kaja) 

6.06

 

 

.54

 

6.29

25.37

 

 

10.51

 

0.56

2.81

 

0.24

 

5.3

145.0

 

 

41.0

 

78.0

264

One 100% Wheat Tortilla

3 tbsp of egg whites

1 cup fresh baby spinach

1 Grapefruit

 

3.36

 

5.0

0.86

0.6

19.54

 

0.0

1.09

8.1

0.45

 

0.0

0.12

0.1

92.0

 

25.0

7.0

32.0

156

3 On-the-Go Snack Ideas From Kaja

 

1 Medium-sized Apple (I chop and mix it with tuna)

1 pack of Tuna in Water (canned – from Kroger)

1 Multigrain Wasa cracker (put tuna & apples on cracker)

 

0.36

 

26.0

 

2.0

 

19.06

 

0.0

 

9.0

0.23

 

1.0

 

0.0

72.0

 

120.0

 

35.0

227

1 Celery Stick (medium)

1 tbsp of Low-fat Peanut Butter

1 large banana

 

0.28

4.66

 

1.0

1.19

6.42

 

31.0

 

0.07

6.12

 

0.0

6.0

94.0

 

121.0

221

1 Harvest Whole Grain Energy Power Bar

 

10.0

42.0

4.0

240

240

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

**You may increase the caloric intake for each meal by consuming greater serving sizes.