Marci's Mega Gym 2000 MEGA EXERCISE GETS ATTENTION 14D Airport Road at the bridge \| Phone/fax 545 5616 \| email
Voted best gym on the island two years in a row by the readers of The Daily Herald

Weekly Meal Plan

1400 to 1500 calories daily

Breakfast	Lunch	Dinner
2 large scrambled eggs 1 slice w/bread 1 med. grapefruit 377 calories	6 oz. broiled fish 1 cup green beans 8 oz. lowfat yogurt 1 sml. apple 631 calories	3 oz. lean meat grilled, 1 med. potatos boiled 2 cups lettuce non-fat dressing 370 calories
c1 oz. cereal 1 cup skim milk 1 hard boiled egg 1 mango (coffee) 425 calories	1 chicken breast bk. 1/2 cup rice 1/2 cup steamed veggies 1 nectarine 478 calories	4oz. spare ribs 2oz b-b-q sauce 1 baked potato 1 cup lettuce 1 tbsp. lowfat dressing 487 calories
1 cup oatmeal 1 cup skim milk 1/2 CUP fresh grapes 393 calories	2 chicken drumsticks 1/2 cup rice 1/2 cup spinach 1 slice melon 528 calories	4 oz. lamb chops 1/2 cup red beets 1/2 cupgreen beans 320 calories
2 slices salami 2 slices wheat bread 1 ripe banana 390 calories	1 protein shake 1 apple 1 8oz glass fresh o.j. 410 calories	1 chicken thigh 200 grs. yam 1/2 cup broccoli steamed 429 calories
2 eggs boiled 1plain pancake 1 med. orange 1 cup milk 2% 398 calories	3 oz. ground beef 1 cup spaghetti 1/4 cup t.sauce 391 calories	3 oz. tuna 1 med. s/ potato 1 cup s/ cabbage 288 calories
2 slices f / toast 1 cup papaya 1 apple tea or coffee black 254 calories	1 cheese burger 1/2 cup p / salad 480 calories	1 sml bowl chick. veg. soup 1 wheat roll 270 calories

Use olive oil or pam spray for cooking. Boil, steam, grill, or bake foods. Use fresh fruits and vegetables. Use salt, sugars, (e.g. sodas, very sweet juices), saturated fats, (e.g. fried foods, lots of fatty meats) sparingly.
Drink no less than 2 liters of pure water daily (this is a must). Avoid rice, potatoes, pasta, or lots of sweet cakes after 4 pm. Alcoholic beverages must be limited. Eat several small portions instead of one big meal during the day.
Follow these healthy eating habits and add a three day per week work-out program to watch the pounds melt away.