This is the format for the Nutrition Journal for those who wish to utilize it. You could also add total calories for the day to the bottom of each day (if you are a calorie counter) or points (Weight Watchers), or just simply POP (perfectly on plan) ... whatever works for you ...
Just cut and paste into your own post and return each day to EDIT (update) that same post, please do not repost for each day.. Thank You!!
Monday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Tuesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Wednesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Thursday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Monday
Breakfast - 1 cup special k cereal, 3/4 cup low fat milk, 2 small bananas, 16 oz water
Morning Snack- 1 low fat string cheese, 1 kiwi yogurt, 12 oz water
Lunch - 1 pb&j sandwich on wheat, 1/2 cup tomatoes, 1/2 cup of strawberries 24 oz water
Afternoon Snack- 1/2 cup of special k cereal, 1/4 cup of low fat milk, 1 tsp of raisins
Supper -120 calorie body noodles, 48 oz of water
After gym snack- 100 calorie granola bar
Tuesday
Breakfast - 1 cup special k cereal, 3/4 cup low fat milk, 2 small bananas, 16 oz water
Morning snack- 1 low fat string cheese, 1 kiwi yogurt, 16 oz of water, 1 80 calorie peanut butter cup
Lunch -1 pb&j sandwich on wheat, 1/2 cup tomatoes, 1/2 cup of strawberries 24 oz water
Afternoon Snack- 1/2 cup of special k cereal, 1/4 cup of low fat milk, 1 1/2 bananas
Supper - 403 calorie cabanara wheat pasta, 24 oz of water
Wednesday
Breakfast - 1 cup special k cereal, 3/4 cup low fat milk, 1 banana, 1 tsp of raisins 16 oz water
Morning Snack- 1 kiwi yogurt, 1 low fat string cheese, 8 oz orange juice
Lunch - 1 1/2 cup special k cereal, 1 cup low fat milk
Supper - 305 calorie pre-packaged garden salad sandwich, 403 calorie pasta (Yes too much carbs today)
After gym snack- WATER!!!!
Thursday
Breakfast - 1 cup special k cereal, 3/4 cup low fat milk, 1 banana, 1 tsp of raisins 16 oz water
Morning snack- 1 kiwi yogurt, 1 cup of strawberries
Lunch - 12 inch quiznoes Veggie Sandwich on Wheat with the bread gutted, 1/2 cup of tomatoes
Supper - 3 oz chicken breast, 1 1/2 cup of steamed zucchini, 2 tsp of mild salsa, 10 almonds
Friday, Saturday, Sunday- Away from the computer on vacation, will be back Sunday!
Monday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Tuesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Wednesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Thursday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Monday
Breakfast - Oatmeal, banana, coffee, tea
Lunch -salad, apple slices, ranch dressing, cottage cheese, yogurt, pieces of bread, water
Supper - pizza, 1/4 chicken finger,
Snacks (am/pm) - baby carrots
Tuesday
Breakfast - Oatmeal, cucumbers, coffee, tea, banana
Lunch -Cottage cheese, yogurt, 3/4 bag of chee chas (oops!)
Supper - pork, rice, mushrooms, broccoli
Snacks (am/pm) - chocolate covered apricot
Wednesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Thursday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Monday
Breakfast - oatmeal with Silk soy French Vanilla creamer, 32 oz. water
Lunch - peanut butter and strawberry jelly sandwich, 16 oz. water
Supper - nachos with grilled chicken, lettuce, black beans, cheese, and salsa, 16 oz. Fanta orange, 16 oz. water
Snacks (am/pm) - 1/2 an apple, 1 cup of kettle corn
Tuesday
Breakfast - oatmeal with Silk soy French Vanilla creamer, 32 oz. water
Lunch - peanut butter and strawberry jelly sandwich, 32 oz. water
Supper - baked chicken breast with basil, cayenne pepper, garlic, black pepper, salt, and teriyaki sauce, sauteed zucchini
Snacks (am/pm) - 1 banana
Wednesday
Breakfast - oatmeal with Silk soy French Vanilla creamer, 32 oz. water
Lunch - peanut butter and strawberry jelly sandwich, 32 oz. water
Supper - foot long veggie sub with lettuce, tomato, black olives, spicy mustard, banana peppers, and oil and vinegar
Snacks (am/pm) - 1 banana, handful of red grapes
Thursday
Breakfast - oatmeal, 32 oz. water (no creamer today because I ran out yesterday)
Lunch - foot long veggie sub with pettuce, tomatoes, banana peppers, black olives, cucumbers, spicy mustard, and oil and vinegar, 32 oz. water
Supper - cinnamon pancakes, bacon and cheese omelette, 16 oz. water (IHOP last night)
Snacks (am/pm) - 1 banana
Friday
Breakfast - handful of red grapes, 32 oz. water
Lunch - peanut butter and strawberry jelly sandwich, 32 oz. water
Supper - chicken chimichanga topped with cowboy caviar, 16 oz. cream soda
Snacks (am/pm) - 1 small slice of cheesecake
Saturday
Breakfast - skipped it
Lunch - 6 inch turkey sub with lettuce, tomato, banana peppers, spicy mustard, and oil and vinegar
Supper - garlic pepper chicken wings (6), onion rings, fried mushrooms (dinner was a total loss)
Snacks (am/pm) - none
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Monday
Breakfast: Yogurt, banana
Snack: Larabar
Lunch: Subway (oven roasted chicken on wheat)
Snack: raspberries, chocolate vita top
Supper: pasta with ground turkey and ricotta tomato sauce
Snack: -
Tuesday
Breakfast: Fiber 1 bar, banana
Snack: raisins
Lunch: leftover pasta with ground turkey and ricotta tomato sauce
Snack: blueberries, yogurt
Supper: chicken with roasted squash, sweet potatoes, peppers, carrots
Snack: smartfood caramel corn
Wednesday
Breakfast: activia and kashi, banana
Snack: fiber 1 bar
Lunch: leftover chicken and roasted veg, apple
Snack: blueberries, cheesestring
Supper: flatout pizza with chicken, spinach and ham
Snack: -
Thursday
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Friday
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Saturday
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Sunday
Breakfast:
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Snack: