Dr. Ro'sFit Kidz

Fit Kidz DVDsFit Kidz™ is an exciting new series that empowers kids to take charge of their own health. The show helps kids understand the importance of nutrition and fitness by showing them fun activities and introducing them to a healthy, new way of life.

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Meal Plan


Dr. Ro's Meal Plan as featured in Essence Magazine
Sample Day 1


Here's your meal plan adapted from my Color Plate System in Ten Secrets to Livin' Healthy (Bantam). This five-day plan is designed for women engaged in some form of exercise for at least 3 days/wk. Its based on an allowance of 1,500 to 1,800 calories per day (that's enough for the average 150-pound woman who's exercising to drop weight). Just be sure to include 8 to 16 ounces of water ( tea or lemonade with a sugar substitute) per meal to get the fluids your body needs. Savor the flavor and enjoy!

Start Livin' Your Good Life now!
Dr. Ro

Day 1

    

Breakfast
1⁄2 cup whole grain cereal with
soy protein (like Kashi GOLEAN)
1 cup nonfat milk
1 cup blueberries

Snack
12-ounce fruity soy shake with berries,
citrus fruits, banana and sugar-free soy powder

Lunch
Green salad with red, yellow or orange
bell peppers and balsamic vinaigrette
1⁄2 cup black beans
1⁄2 cup brown rice
8 oz tomato juice

Snack
1 medium apple
1 teaspoon peanut butter

 

Dinner
4 oz roast chicken or turkey, shredded and mixed with red pepper flakes and white vinegar
(North Carolina–style barbecue)
1 ear yellow corn on the cob
(steamed or grilled)
with fat-free butter sprinkles
1 cup steamed and seasoned broccoli, carrots
and tomato with fresh cilantro and basil
3⁄4 cup fresh berries

 

Call 202-391-0295 or Click Here for your Customized Meal Plan - Book Your Appointment with Dr. Ro TODAY!