HELP with meal plan!!!

[Serge S.]

Okey here is the story:
My g/f were on the mealplan that was udner 1000 cals for 3 months. She went into starvation mode. In order to help her bring things to normal i decided to make her a meal plan.
Here is the sample (Mon, Wed, Fri): (it is about 1350 cals) - we increase calories - 100 - 150 each week.

1 MEAL:
oatmeal (80g)
cottage cheese (100g)
fruit (orange, apricot)

2 MEAL:
chicken breast sandwitch:
2oz chicken
2 breads
salad - spinack, tomato, lucttuse

3 MEAL:
1 Apple
Turkey 1 oz
salad (vegies)
Half of bread (70 cals)

4 MEAL:
1 whole egg , 2 egg whites
small baked potato
salad (cucumbers, brocolli, spinach, luctusse, cauliflower)

5 MEAL:
Cottage cheese (125 grams)
Plane Yogurt (125 grams)

Please post any feedback. And information on how to increase cals..(add amounts of foods, different foods?) in order to increase cals for next week.

[warped]

Looks good to me, just increase the protein portions.

[Serge S.]

Tuesday and Saturday.
Everything is the same except for:
Meal 1:
Fiber flake cereal (80g)
skim milk - 1 cup
1 apple
some carrots (she just loves vegetables)

Meal4:
Peanut butter 1 tbsp
5 almonds
1 bread
salad

(is it okey to have fat (from penut butter and almonds) and carbs together in one meal?)

[Serge S.]

Thursday and Sunday:
Everything is the same as in Monday, Wed, Fri meal, except for:

Meal 1:
Fiber flake cereal (80g)
skim milk - 1 cup
1 apple
some carrots

Meal4:
Pink salmon (100g)
1 bread
salad

!!!!she does cardio 4 times a week, and weight training at home (she does exercises with weights or palates (sp? =)) 3 times a week. During her cardio sessions she runs for about 45 minutes burning around 600 cals.
She is 5"8 and her weight now is around 125. She lost quite a few punds on starvation diet. (around 30-40 in 3 months)
So therefore due to the amount of exercise she does, it will be okey to put calories up, for at least 1800?
By the way, is there any accurate way to calculate how many calories u need in order to moderate yr weight?

[Serge S.]

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[Serge S.]

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[Serge S.]

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