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!!
I always drink a lot of water, so I never count it.. Love water! Monday Breakfast - Milk, Coffe, Sandwich with cheese and ham (no butter) Lunch - Boiled potatoes and carrots with cabbage sauce. Supper - Cheese Sandwich and Rosehip Soup. Snacks (am/pm) - AM: a tomato and a small gingerbread PM:tuna sallad
MondayCalorie count: 1800 day Breakfast - Special K cereal, 3/4 cup of low fat milk, 190 ml orange juice, 1 vitamin water
Lunch - Turkey, swiss, mustard, lettuce sandwich on omega and grain bread, 1 yogurt, 1 cup of tomatoes
Supper - Black bean salad w/ chicken
Snacks (am/pm) - AM: Dr. you bar, PM: 1 orange, 1 soy kitkat (66 calories), 1 soy hot chocolate
Water intake: 2000ml
Tuesday Breakfast - Special K cereal, 3/4 cup of low fat milk, 190ml orange juice, 1 medium banana, 1 vitamin water Lunch - 1 1/2 cup of salad with lettuce, tomatoes, cucumbers, mushrooms, shredded swiss cheese, 2 oz of chicken, 1 yogurt, 3 cocktail sausages w/ carrots, onions, and peppers
Supper - Egg sandwich (2 eggs, 1 slice of swiss cheese, 3 thin slices of ham, on omega and grain bread)
Snacks (am/pm) - AM: Banana Throughout the day: 3(bad i know) soy kit kat, 2 chocolate moon pie (small), 1 soy hot chocolate
Water: 1000ml so far...
**Crap! Bad day today with chocolate and lack of water. Tomorrow is another day. I hate chocolate too, so I don't know why I ate so much of it today.
Wednesday
Breakfast - Special K cereal, 1/2 cup of low fat milk, 1 banana, 190ml orange juice (357 calories)
Lunch - Vegetable Soup (485 calories)[/B]
Supper - Egg Salad w/ lettuce wraps and apple slices and 1 banana (550calories) Snacks (am/pm) - AM: Pizza toast (120 calories), PM: crackers, 1 slice swiss cheese, 1 slice of thin ham, 1 apple juice (220 calories)[/B], 1 soy hot chocolate (220 calories)
Water- 2000ml
Thursday
Breakfast - Special K cereal, 1/2 cup of low fat milk, 1 banana, 190ml orange juice (357 calories)
Lunch - 1 turkey, swiss, mustard, and lettuce sandwich on korean wheat bread, 1 yogurt, 1 1/2 cups of fresh pineapple, 1 apple juice Supper - Chicken cabenera sub from Quiznos on wheat (330), brocoli and cheese soup (135), 1 vitamin water (120)
Snacks (am/pm) - AM: Nothing, PM: 1 orange, PMPM: Gave in to my craving for a pb and j sandwich (300)
Water- 1500ml
Friday
Breakfast - Special K cereal, 3/4 cup of low fat milk, 1 medium banana
Lunch - PB&J on omega and grain bread, 1 yogurt, 1 dr. you bar
Supper - Chicken breasts w/ veggies
Snacks (am/pm) - AM: Nothing
Water- 2000ml so far..
Saturday- Free Day
Sunday
Breakfast - 1 grande soy hot chocolate, 1 bacon, egg, cheese bagel
Lunch - Turkish food
Supper - Grilled cheese and mac&cheese
Snacks (am/pm) - nothing
Water- 1000ml
Goal on workout days will be 1000 NET Calories or less. Non-workout days (Sunday) - under 1400 NET calories.
Monday (NET Calories: 353)
Breakfast - took 4 hr nap - so didn't have breakfast
Lunch - 10 Schwan's mini pretzels filled with cheddar cheese & 1 can Pibb Zero (650 total cal)
Supper - 1/3 Pepperoni pizza (homemade) (580 total cal)
Snacks (am/pm) - 1 strawberry fruit snack that my DD shared with me from her pack (8 total cal)
Water - 96 oz 1238 Calories In - 885 Calories Burned = 353 NET calories
Tuesday (NET Calories: 2364 )
Breakfast - 2 scrambled eggs with 1/8c cheese & 2 slices of bacon in a flour tortilla (334 total cal)
Lunch - nothing - was still full from a late breakfast. Pibb Zero (0 total cal)
Supper - Plain McRib (sauce only) & Medium fries - McDonald's (860 total cal) - I did get water instead of soda though lol
Snacks (am/pm) - 1/4c PB M&Ms (am) & 42 almonds & King Kit Kat bar & Activia Strawberry Fresa drink (pm) (940 total cal) - I know, horrible.
Water - 121 oz 2364 Calories In - 0 Calories Burned = 2364 NET calories I WILL do better tomorrow!
Wednesday (NET Calories: 1976)
Breakfast 10am - 1 PB sandwich (whole grain/white bread) & Pibb Zero (235 total cal)
Lunch 230pm - 2 bbq pork sandwiches (family recipe-sugar/vinegar sauce) (676 total cal)
Supper - 1c 6cheese tortellini with 1/4c Ragu sauce (255 total cal)
Snacks (am/pm) - Activia Strawberry Fresa dairy drink (130pm) & 1 oz almonds (4pm) & king twix bars (810 total cal)
Water - 16.9 oz bottle + 32oz 1976 Calories In - 0 Calories Burned = 1976 NET calories I WILL do better tomorrow!
Monday
Breakfast - None~ I overslept ^_^
Lunch - a bowl of weightwatchers spicy bean soup (107) && 3 carrots with cool salsa dip (35 for 1/4 of pot) and cucmber dip (70 for 1/4 of pot) && 2 apricots & greentea with milk = Lunchtime total: 400
Supper - A variety of filling veggies:100 & sauce: 50 & Bran cereal, milk : 200= Dinner total: 350
Snacks (am/pm) - am: Sundried tomatoes (no oil): 100 & Apricot: 50 total: 150
Snacks (am/pm) - pm: Peas & bbq suace (haha don't ask) total: 300 Monday total : 1200
Tuesday
Breakfast - A bowl of Bran cereal + milk + cinnamon~ green tea&& milk &&sweetener Total:250
Lunch - carrot sticks and dips + green tea & milk:200 apple & bannana :150 Total: 350
Supper - A very yummy veg stirfry with soy sauce and a couple of sun dried tomatoes : 250 + a kiwii :50~ Total: 300
Snacks (am/pm) - a bowl of bran cereal & milk + tea & milk: 350 Tuseday total: 1250
Wednesday
Breakfast - Bowl of bran cereal & milk + green tea Total: 250
Lunch - A cup of veggie soup & bananana & a carrot with dip & a kiwii Total: 500
Supper - A melody of veg with sauce~ 300 & a kiwii~ Total: 350
Snacks (am/pm) - carrots in soy sauce (100) Wednesday Total: 1200
Thursday
Breakfast -slept in ~ so none
Lunch - Weight watchers soup & Kiwii: 150, two apples :100, tea with milk and three sugars:100 Total: 350
Supper - (oh god) Veggies, soup, homemade gingerbread biscuits >_< : Total: 650
Snacks (am/pm) - Thursday Total:1000
Friday
Breakfast - Weightwatchers tomato soup & green tea with 2 sweeteners~ Total :120
Lunch - Tea with 3 sugars & milk, 3 apples, 2 kiwiis : Total: 430
Supper - Veggies, veggies, veggies, sauce Total: 350
Snacks (am/pm) - bran flakes & a little hot milk, two lots of blueberries, 7tic tacs : Total: 400 Friday Total: 1300
Saturday
Breakfast - Just some green tea with milk as I slept in late~ Total: 20
Lunch - A bowl of warm veg, with various sauces, and a little bran cereal~ Total: 230
Supper -
Snacks (am/pm) - a bowl of bran flakes with warm milk & cinnamon (SO GOOD) Total : 200 Um. Then I went to a party. drank a little too much. And ate a dinner which was heaving with carbs. From what I remember, I have to be honest and say I probably had 2500+ calories today.
Sunday-
Breakfast - Missed out~
Lunch - 2 and a half lot of blueberries, four apricots & some tea with skimmed milk: 300
Supper - veggies, sauce, and some moar blueberries: 250
Snacks (am/pm) -
Sunday total: 550
Last edited by VeeDeValentine; 01-10-2010 at 12:35 PM.
So on program for me is: 1804 cal, 205g carb, 69g fat, 25g fiber, and under 2700mg sodium. for the sake of ease i will only record cals here.
Monday
Breakfast - none, overslept
Lunch -healthy choice entre & a large salad 399
Supper - pene w/chicken, broccoli & onion, one mint pattie 511
Snacks (am/pm) - pistachios & soda 300/pb & banana sandwich & milk 455
Total:1665, a little low, but okay since I spet through breakfast.
Tuesday
Breakfast - quaker bf "cookie" 170
Lunch - turkey on whole wheat white 264
Supper - sketti w/meat sauce, salad, garlic toast 574
Snacks (am/pm) - pistachios & soda 300/ mojo bar 210/ pistachios & soda 300
Total:1818 (over by 14 )
RED TEAM Nutritional Journal - Week 1 (1/4-1/10)
PM:tuna sallad
lol
