Nutrition Multigenre

Lose Weight                          Maintain Weight                         Gain Weight

BW x 10-12                             BW x 13-15                           BW x 15-17+

*general recommendations, everyone’s metabolic rates and energy requirements are different. Adjust based on how your weight fluctuates.

Grains                                        Frozen

-oats                                            -berries

-whole wheat pasta                      -vegetables

-brown rice                                  -low/fat free potatoes

Protein                                      Condiments

-chicken breast/thighs                -tomato sauce

-eggs                                           -whole grain mustard

-lentils                                         -hot sauce

-beans                                         -salsa

-chickpeas                                   -vinegar

Produce

-bananas

-sweet potatoes

-cucumber

-lettuce

-carrots

-celery

-onions

The nutrition facts label reports “zero” calories and “zero” grams of fat per serving. USDA allows manufacturers to put zero if the amount is under 1/2 a gram per serving. But no on uses that little, the first ingredient is olive oil. This can lead to overeating through a misconception of calories eaten.

Ingredients

-2 lbs. sweet potato

-2 T grapeseed oil

-2 T Tony Chacheres Seasoning Creole

Directions

1 Preheat oven to 400 degrees F

2 Cut sweet potatoes length-wise, try to cut all of them the same size.

3 Soak cut sweet potatoes in cold water for 5 minutes, drain and pat dry.

4 In a medium bowl, combine remaining ingredients and coat fries evenly.

5 Bake for 30 minutes, turn oven to broil and leave in an additional 3 min.

6 Let cool 5 minutes before serving