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!!
Wednesday
Breakfast - 1 Whole Soy yogurt and 1 Pure Blueberry Cashew Bar
Lunch - 2 cups Broccoli, cabbage, green beans and zucchini with lime juice and 4 oz. black beans and 4 oz. fresh salsa
Supper - 1/2 cup red lentil leek dahl, 2/3 cup hearts of palm, cucumber, asparagus and avocado salad with a flax lemon vinaigrette, 2 slices seared coconut tofu with Jamaican jerk sauce, 1 cup broccoli with Chinese 5 spice, and garlic and 1/2 piece naan with za'atar and lebneh
Snacks (am/pm) - 2 cups salad with kale, sesame seeds, beets, artichoke hearts, carrots, edamame, spinach, lite balsamic dressing and sunflower seeds
Thursday
Breakfast - 1 Whole Soy Yogurt
Lunch - 1 1/2 cups total leftovers from last night's dinner (broccoli, the salad and 2 slices tofu)
Supper - 2 slices pizza with broccoli, artichoke hearts, tomatoes, onions and mushrooms on a whole wheat crust
Snacks (am/pm) - 1 peach
Friday
Breakfast - 1 Mushroom Tamale and green beans
Lunch - 1 peach, cashews, cranberries and almonds
Supper - Ethiopian dinner with collard greens, split peas, cabbage, carrots and injera
Snacks (am/pm) - Rice noodle soup with cabbage, broccoli, tofu, edamame and lemongrass.
Saturday
Breakfast - East African Vegetables, lentils, rice and samples of fruit at the Farmer's Market
Lunch - 1/4 sliced cucumber, 4 soy chick nuggets with 2 T. salsa dipping sauce, 4 T. homemade green salsa and 2 T. guacamole with 10 low fat tortilla chips and 1 cup roasted Brussels sprouts with garlic
Supper -
Snacks (am/pm) - 2 small oranges
Thursday-
Breakfast: 2 egg white wrap with mushrooms, onions, tomatoes, baby spinach, green peppers, 1/2 cup of yogurt and granola, 3 bottles of water
Lunch: 6 inch turkey breast on wheat from subway, gutted the bread, extra lettuce, tomatoes, cucumbers, pickles, red onions, and a 1 tsp of mustard, 1 small package of apple slices, 2 bottles of water
Dinner: 1 medium banana, 2 bottles of water
Snacks AM/PM: None
Friday-
Breakfast: 1/2 cup special k cereal, 1/2 cup of reduced fat milk, 1 medium banana, 2 bottles of water
Lunch: Chippolte salad bowl with: black beans, romaine lettuce, mild salsa, tomatoes, 1/2 cup of chicken, 1 tsp sour cream, 1 tsp guacamole, 3 bottles of water
Dinner: 1 slice 12 grain wheat bread, 1 tsp of mustard, 3 slices of turkey breast, 1 slice of cheddar cheese, 1 medium banana, 2 bottles of water
Snacks AM/PM: 1 egg, 1 slice of cheese, 1 small soft taco size tortilla
Saturday-
Breakfast: egg white wrap w/ ham, cheese, onions, mushrooms, peppers, and a side of salsa, 1/2 cup of fruit, 1/4 cup of yogurt
Lunch: 1 large salad w/ romaine lettuce, carrots, onions, cucumbers, tomatoes, mushrooms, side of low fat ranch, 2 cups of loaded baked potatoe soup (280 calories), 3 bottles of water
Dinner: 2 hot dogs w/ onions, cheese, and chili (At the racetrack and thats all they had to eat in our VIP area., 5 bottles of water
Snack AM/PM: Nothing
Sunday-
Breakfast: Nothing
Lunch: 2 eggs, 2 turkey sausage patties, 2 slices of wheat toast, 8 oz of yogurt, 1/2 cup of blueberries and strawberries, 1 tablespoon of granola, 2 glasses of water, 1 glass of unsweet iced tea
Dinner: 4 oz chicken breast, 1 cup of assorted fruits, 1 cup of salad w/ 1 tsp of low fat ranch, 1 cup of baked vegetables w/ balsamic vinegerette
Snack AM/PM: Weight watchers mint ice cream cone (140 calories)
Red Team Nutritional Journal Week 5 (6/28-7/4)
