Targets
Calories: 1,400 to 1,600
Carbs: max 100g/25%
Protein: between 90 and 110
Monday
Pre-run: 1/2 banana
Breakfast: Poached eggs; turkey sausage; Greek yogurt w/honey & walnuts
Lunch: Chef salad; applesauce
Dinner:
Tangy Parmesan Halibut; garlic-herb couscous; steamed asparagus
1,420 cal (carbs 83 (23.6%); protein 122)
Tuesday
Breakfast: Egg Bake (eggs, ham, veggies, cheese); 1/2 toasted English muffin w/strawberry Smuckers Simply Fruit; cottage cheese w/pineapple
Lunch: Chicken salad on lettuce & sliced tomatoes; carrot and bell pepper slices w/hummus; grapes
Dinner:
Meatloaf; broccoli w/cheese
1,310 cal (carbs 79 (24.3%); protein 104)
Wednesday
Breakfast: Hardcooked eggs; turkey sausage; applesauce; chocolate soy milk w/protein powder
Lunch: Chef salad; grapes
Dinner:
Spicy Asian Lettuce Wraps; egg roll;
Sesame Green Beans
1,522 cal (carbs 90 (22.1%); protein 122 )
Thursday
Breakfast: Omelette w/turkey, broccoli, and cheese; steel cuts oats w/banana & pecans
Lunch: Salad w/tuna & bacon; 1/2 apple
Dinner:
Pretzel Crusted Chicken Tenders with
Thai peanut dipping sauce;
Spiced Carrots
Snack: Hot cocoa
1,313 cal (carb 86 (25.7%); protein 105)
Friday
Breakfast: Egg Bake (eggs, ham, veggies, cheese); sliced banana & strawberries
Lunch: Salad w/barbecued chicken; grapes; 1/2 apple w/peanut butter
Dinner: Shrimp scampi; steak; broccoli w/cheese; wine
1,355 cal (carb 60 (19.2%); protein 109)
Saturday
Breakfast: Fried eggs; turkey sausage; cottage cheese w/pineapple; cinnamon raisin toast; hot cocoa
Lunch: Beef & bean nachos; tossed salad; grapes
Snack: Popcorn; cheddar cheese
1,290 cal (carb 79 (24.6%); protein 80)
Sunday
Pre-run: 1/2 banana
Breakfast: Omelette w/spinach, bell peppers, mushrooms, & feta cheese; strawberry protein shake (milk, strawberries, protein powder)
Lunch:
Chicken Cordon Bleu; steamed green beans; grapes
Dinner: Meatballs w/sauce & mozzarella; garlic toast; green beans w/Italian dressing
1,487 cal (carb 80 (20.6%); protein 122)
Blue Team Fall Focus Nutritional Journal Week 2 (09/27-10/03
