Blue Teams Nutrition Journals ** Week 1 January 4th - 10th **
This is the format for the Nutrition Journal for those who plan 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 an return each day to EDIT (update) that same post, please do not repost for each day.. Thank You!!
Monday
Breakfast - scrambled eggs (1 egg & 1 egg white), 1 slice of Ancient Grain Bread & 1 tsp. raspberry freezer jam, 1 cup organic coffee (cals. 235)
Lunch - Chicken wrap on ancient grain wrap w/ laughing cow cheese and an apple (cals. 446)
Supper - 3 cps.Homemade Chicken Noodle(gluten free) Soup (cals.466)
Snacks (am/pm) - (am) 20g pumpkin seeds, a grapefruit and a protein shake(cals. 294)
Tuesday
Chalking today up as a write off. Being out of town threw my plan way off.. I didn't overindulge in things I shouldnt but did not track properly
Wednesday
Breakfast - Gluten Free Blueberry pancake, protein shake and an apple - 372 cals.
Lunch - Scrambled Egg Wrap with Sweet Chilli Thai Sauce, an Asian Pear and 1/2c.cranberry pom. juice - 256 cals.
Supper - Lemon Dilly Salmon and Pesto Gluten Free Pasta - 530 cals.
Snacks (am/pm) - (am) blueberry/pom yogurt and 15g. almonds - 355 cals. (pm) post workout protein shake225 cals. Total Calories - 1,738
Monday
Breakfast - baked oatmeal with a splash of almond milk and a bit of chia seeds, 1/2 orange
Snack - 1 slice roast beef, slice cheese, 2 dill pickles
Lunch - big salad. mixed greens, sprouts, grated carrot, celery, green pepper, red pepper, some grated cheese, homemade honey mustard dressing.
Snack: apple
Supper - fish sticks (can't find my big salmon fillet!), roasted veggies (potatoes, brussel sprouts, sweet onion, mushrooms)
Snacks - apple
Tuesday
Breakfast - 2 scrambled eggs with spinach and feta cheese
Lunch - big bowl of mixed greens, little bit of crumbled bacon, feta, and homemade honey mustard dressing.
Snack: 1/2 apple with peanut butter
Supper - bacon wrapped venison, sauteed cabbage
Snacks (am/pm) - air popped popcorn with a bit of butter pam spray and sea salt..
Wednesday
Breakfast - 2 harboiled eggs with a tiny bit of butter, 1/2 orange
Lunch - salad. Mmmmm mmm mmm loving these salads. Today will be loaded with veggies not like yesterdays.
Supper - whole wheat spaghetti with mushroom meatballs
Snacks (am/pm) - baked apples
Thursday
Breakfast - 2 hardboiled eggs, 1 slice whole grain toast with grape jelly
Lunch - McDonalds chicken burger, iced tea
Supper - omelet filled with sauteed mushrooms, green pepper, and onion. 1 slice whole grain toast with jelly.
Snacks (am/pm) - baked apples.
Friday
Breakfast - cup of tea, 1 egg fried in pam spray, 1 slice whole grain toast with grape jelly
Lunch - salad.
Supper -
Snacks (am/pm) -
Wednesday
Breakfast - banana, 1 cup fiber one honey nut clusters, 1 cup skim milk
snack-1/2 orrow thin, 1 slice cheese
Lunch -1 cup fiber one honoey nut clusters, 1 cup skim milk
Snack-1 ww yogurt
Supper - 1cup hamburger helper with lean ground beef
Water-9 glasses
Calories-1419
Thursday
Breakfast - 1 banana, 1/2 cup egg beaters, 1/2 tsp salsa, 1/8 cup of shredded cheese, 1/4 cup mushrooms 1 orrow thin
snack-ww string cheese, dt coke
Lunch -1 cup lentil and ham soup; 1 apple
snack-none
Supper - 2 cups lettuce, 1 slice ham, 1 tsp real bacon bits, 1 cup ff cottage cheese, 1/4 c feta cheese 2 tbsp croutons, 3 tbsp light buttermilk dressing
Snack-1/4 cup dry roasted peanuts
water-13 glasses
calories-1160
Friday
Breakfast - 1 1/2 cup fiber one honey clusters with 1 cup skim milk
Lunch -1 med baked potato topped with homemade turkey chili, 1/4 cup mushrooms, 1/8 cup colby cheese
Snack-1 orange
Supper - 1 1/2 cup lettuce topped with 1/8 cup feta cheese, 3 oz ribeye steak, and 2 tbsp lt buttermilk dressing and 1/2 cup frozen corn
water-9 glasses
calories-
-
Monday
Breakfast - 1 serving of strawberries and cream instant oatmeal w/ 1/2 c. 2% milk (190 cal.)
Lunch - turkey sandwich on split-top wheat bread w/ light mayo, dijon mustard, and green leaf lettuce. Also bbq chips (1/2 serving) (383 cal.)
Supper - Home-made vegetable soup with cornbread (286 cal.)
Snacks (am/pm) - apple (130 cal), some mixed choc. candy (61 cal.), banana (125 cal.), 2 tbls. peanut butter (190 cal.), string cheese (70cal.), 1 cup 2% milk (120 cal.)
Total Calories: 1,549
Tuesday
Breakfast - 1/2 blueberry bagel with fat free cream cheese, 1 banana, 1 cup 1% milk (360 cal)
Lunch - turkey sandwich on split-top wheat bread w/ light mayo, dijon mustard, and green leaf lettuce. Also bbq chips (1 serv); 20 cal. flavored vitamin water (474 cal.)
Supper - 1 baked pork chop, baked sweet potato w/light margarine, 1.5 c. broccoli w/1 slice of american cheese on top, diet dr. pepper (622 cal.)
Snacks (am/pm) - Man, I don't want to list these... 4 mini 3 muskateers, 1 mini snickers, 3 hershey kisses (can someone say craving choc?) (202 cal)
Total Calories: 1,658 calories
Still in between 1500-1800 so I'm good.
Wednesday
Breakfast - 1/2 blueberry bagel w/ cream cheese, water (120 cal)
Lunch - turkey sandwich on split-top wheat bread w/ light mayo, Dijon mustard, and wickles (sweet banana peppers), 1 serv. dill pickle chips, water (416 cal)
Supper - Salad (green leaf lettuce) w/baked chicken breast, shredded cheddar cheese, Italian dressing, and wickles. Cheese, light ranch dressing, wickles, chicken (all mixed together), water (711 cal)
Snacks (am/pm) - 1 iced vanilla low-fat latte from McDonald's (150 cal); 1 slice of white bread (70 cal); 1/2 grapefruit (52 cal); 1-3 muskateers mint mini (25 cal); fudge stick (75 cal)
Total Calories: 1,619
I've had water with EVERY meal today!! Go me!
Thursday-Today was an off plan day. Not going to beat myself up about it.
Breakfast - 1 blueberry bagel w/fat free cream cheese, 1 c. 1% milk (340 cal)
Lunch -
Supper -
Snacks (am/pm) -
Total Calories:
Friday
Breakfast - Cheerios w/ 1% milk (175 cal)
Lunch - Chicken salad sandwich, bbq chips, water
Supper - baby back ribs, baked potato, Caesar salad, and yes, i hate the croutons and the cheesy toast that came with it.
Snacks (am/pm) - 1 small hamburger from mcdonalds with mustard only
Total Calories: Did not track all my calories, but I'm sure I went over 1800.
Saturday
Breakfast - 1 serv. of instant strawberries & cream oatmeal made with 1/2 cup 1% milk (180 cal)
Lunch - Spaghetti w/ground turkey and Parmesan cheese, water (390 cal)
Supper - KFC Toasted wrap, green beans, biscuit, diet dr. pepper (610 cal)
Snacks (am/pm) - Ice Cream Sandwich (170 cal); coffee w/1tbsp. sugar & 2tbsp. fat-free creamer (55 cal)
Total Calories: 1405 calories
Monday Breakfast - Coffee with cream Lunch - 1c roasted vegetables, 3oz chicken breast Supper - 1/2c soup; 1/2 turkey sandwich on wheat Snacks (am/pm) - handful nuts x2
Tuesday Breakfast - coffee with cream and squirt of sugar-free vanilla syrup Lunch - side salad with balsamic; sunflower seeds; turkey breast slice Supper - Snacks (am/pm) -
Week 1 Jan 4th-10th
Cal/...Fat/..Fiber/..Sodium
1600/30gm/35gm/<1000
Carbs/.....Protein
169-244/..60-131
Monday:
B protein bar
L 3oz ckn, celery/onion/1 tsp LF mayo
D 3oz ckn/spring salad greens/cuc/tom/ o/v dressing
S am/pm FF/SF pudding/ SF jello
POP: Yes
daily stats {c/f/fiber/carbs/s/p} 1316/35/29/132/1036/70
Tuesday:
B PB
L 3oz ckn
D 3oz ckn
S am/pm pb&celery, pud
POP: Yes
daily stats 1486/29/36/125/1083/86
Thursday
Breakfast -30g Bran Flakes, 1/2c blueberries, 1c nonfat milk = 230 cal
Lunch -leftover pancakes
Supper -Homemade chili con carne
Snacks (am/pm) - TOTAL: ~1500
Friday
Breakfast - 300g strawberries, 1 cup nonfat milk, 30g Bran Flakes = 276
Lunch - Brown rice, Marinara sauce, homemade meatballs
Supper - take out food (from Whole Foods, tried to make good choices) and dessert Snacks (am/pm) - TOTAL: ~1900
Saturday
Breakfast - PLANNED HIGH CALORIE DAY(same breakfast as Friday)
Lunch -
Supper - Ate out. Dessert at home (chocolate: dark M&M, peanutbutt er cups and pomegranate covered in chocolate)
Snacks (am/pm) - TOTAL: ~2900 cal
Sunday
Breakfast - was lunch beause I slept until late.30 g Bran Flakes, 1/2c blueberries, 1c nonfat milk = 230
Lunch -
Supper - Tuna, romain lettuce, brown rice, pancakes, fruit, olives, Marinara sauce, bread (a mix of everything I found in the very empty fridge)
Snacks (am/pm) - 1 glass of fresh orangejuice and lemonjuice (homemade, no added sugar) TOTAL: ~1300
Last edited by Erika Viking; 01-10-2010 at 09:25 PM.
Monday
Breakfast - Bran Flakes with a few raisins, skimmed milk
Lunch - 60g Whole wheat pasta with veg and turkey mince
Supper - Chicken with vegetables
Snacks (am/pm) - am: small banana & half a go-ahead bar. pm: home-made vegetable soup.
POP
Tuesday
Breakfast - Bran Flakes with a few raisins, skimmed milk
Lunch - Mushrooms with 60g whole wheat pasta & homemade vegetable soup.
Supper - Homemade lentil curry with 70g brown rice
Snacks (am/pm) - am: go-ahead bar. pm: handful of raw cashews
POP
Wednesday
Breakfast - Bran Flakes with a few raisins, skimmed milk
Lunch - Homemade soup with 2 plain baked tortilla wraps
Supper - Whole wheat pasta with king prawns
Snacks (am/pm) - am: Go-ahead bar. pm: N/A
POP
Thursday
Breakfast - Bran Flakes with a few raisins, skimmed milk
Lunch - Homemade soup with 3 plain baked tortilla wraps
Supper - Smoked fish and steamed vegetables with beans
Snacks (am/pm) - am: small tin of pineapple chunks in juice. pm: low cal cereal bar
POP
Friday
Breakfast - Rice cereal, skimmed milk
Lunch - Homemade soup with 2 plain baked tortilla wraps
Supper - Homemade chicken curry, squash & new potatoes
Snacks (am/pm) - am: handful raw cashews. pm: grapes, blueberries & cereal
Not POP, but not too bad.
Saturday
Breakfast - Shreddies, skimmed milk.
Lunch - Lean beef mince n veg with squash
Supper - Vegetables with pork&stuffing.
Snacks (am/pm) - am: a couple of grapes, blueberries & hazelnuts. pm: None
POP!
Monday
Breakfast -Cereal, walnuts
Lunch -Salad with shrimp, dressing; crackers
Supper -chicken breast w/ cheese; rice
Snacks (am/pm) -protein shake and skim milk
Points:21
Tuesday
Breakfast - peanut butter toast, low fat cheese
Lunch -salad with ham and cheese, dressing, bread
Supper -baked potato, ham and cheese
Snacks (am/pm) - protein shake with milk
Points:21
Wednesday
Breakfast -Cereal
Lunch -Salad with chicken, dressing
Supper - hot pork sandwich, mashed potatoes
Snacks (am/pm) - protein shake with milk
Points:21
Monday
Breakfast - approx cup of 2% cottage cheese with lots of lettuce/ranch dressing
Lunch - sirloin and salad with wF dressing
Supper - chicken with sf bbq sauce on a lc wrap /brussel sprouts
Snacks (am/pm) -Atkins shake/small piece sirloin
Tuesday
Breakfast - Veggie quiech/coffee with dab milk/1 green tea
Lunch - chicken salad over salad greens
Supper -burger with lettuce/onion/mayo/ sf ketchup on a lc wrap/ lots of brussel sprouts
Snacks (am/pm) - Atkins shake/wine/cheese
Wednesday
Breakfast - 2 eggs/cheese on a lc wrap
Lunch -bbq chicken/broccoli
Supper - 6 wings (3 without skin/ 3 with/ broccoli/salad
Snacks (am/pm) - atkins shake/ colby jack cheese
Blue Teams Nutrition Journals ** Week 1 January 4th - 10th **
I didn't overindulge in things I shouldnt but did not track properly
Monday
