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BLUE Team WOSC Week 5 Nutritional Journals
:) 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 an return each day to EDIT (update) that same post, please do not repost for each day.. Thank You!! :D 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 - 1/2 slice quiche/serving sf ice cream Lunch -salad and chicken wings Supper - tuna patty/coleslaw Snacks (am/pm) - atkins shake 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 - 1/2 cup plain yogurt, 1/2 cup blueberries, 1/2 cup oatmeal crisp, 1 tsp benefiber, cup of tea with 1 tsp sugar and 1 tbsp cream Snack - 1/2 cup cottage cheese Lunch - 3 chicken fingers, 1 cup homemade mac and cheese (ACK, I could eat chicken strips and macaroni 3 meals a day every day of the week...but it's all gone now!) Snack - cup of tea with 1 tsp sugar and 1 tbsp cream Supper - 4 oz chicken breast with shake 'n bake, 3 cups mixed greens, 1 slice cheese shressed, 1 tbsp honey mustard dressing Snacks - 1 lg orange TOTAL CALORIES - 1,600 Tuesday Breakfast - 1 slice whole wheat bread, 1 egg fried in 1 spray pam, 1 tsp margarine Lunch - 6 inch meatball sub on whole wheat bread, 2 subway cookies, diet coke Supper - crustless zucchini quiche, 1 cup mixed greens with honey mustard dressing Snacks - 1 cup snap peas TOTAL CALORIES - 1,577 Wednesday Breakfast - 1/2 cup blueberries, 1/2 cup oatmeal crisp, 1/2 cup plain yogurt Snack - 32 pretzels sticks Lunch - 5 oz chicken breast, 3 cups mixed greens, 1 slice cheese, 1 tbsp honey mustard dressing Supper - hot dog on whole wheat bread with ketchup and relish, 1/2 cup hash browns 1/4 cup mushroom, 1/4 cup onion, 1 tbsp margarine, 1/2 cup snap peas Snacks - orange Snack#2 - 1 3/4 cup popcorn twists TOTAL CALORIES - 1,710 Thursday Breakfast - 1 slice whole wheat bread, 1 egg fried in pam spray, cup of tea with 1 tsp sugar and 1 tsp cream Snack - 1 cup Bolthouse Perfectly Protein chai drink Lunch - 3 cups mixed greens, 1 slice cheese, 1 tbsp honey mustard dressing, can of diet pepsi Snack - 2 tbsp chocolate cream cheese (was CRAVING cheesecake!) Supper - deer meat shredded with bbq sauce, 1/2 cup brown rice, 1 oz cooked red pepper, 1/2 cup mushrooms Snack - 1/2 cup yogurt, 1/2 cup blueberries, 1/2 cup oatmeal crisp TOTAL CALORIES - 1,372 Friday Breakfast - 1 cup blueberries, 1/2 cup oatmeal crisp, 1/2 cup yogurt, 1 tsp benefiber, cup of tea with 1 tsp sugar and 1 tsp half and half Snack - whole wheat cranberry muffin Lunch - chicken parmesan lean cuisine Supper - 6 inch meatball sub from subway on whole wheat bread with veggies Snacks - 1 cup blueberries, 1/2 cup oatmeal crisp, 1/2 cup yogurt TOTAL CALORIES - 1,639 Saturday Breakfast - Lunch - Supper - Snacks (am/pm) - Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - -------------------------------- Daily weigh in's - week start weight 202.2 lbs Feb 1 204.6 (WTF!) Feb 2 203.6 Feb 3 201.8 Feb 4 201.6 Feb 5 201.2 Feb 6 201.6 Feb 7 |
Monday
Breakfast - Bran Muffin, Oatmeal, ground flax seed, wheat bran, wheat germ, raisins, dates, banana, skim milk, 1/2 tangelo Lunch - Vegetable curry, brown rice Supper - Vegetable curry, brown rice, strawberries Snacks (am & pm) - Crackers and cheese Calories -1175 Tuesday Breakfast - 2 mini bran muffins (on the run today) Lunch - Pea Soup with vegetables (potato, turnip, carrot, onion), stuffed 1/2 whole wheat pita (spinach, tomato, cucumber, avocado, salad dressing), kiwi Supper - Fried egg, fat free cheese, veggie bologna on whole wheat toast, pea soup, fig bar, skim milk, blueberries Calories -1261 Wednesday Breakfast -Oatmeal, ground flax seed, wheat bran, wheat germ, raisins, dates, banana, skim milk, 1/2 tangelo Lunch - Vegetarian "steaks", mashed potato, gravy, turnip, carrot, cabbage, pickled beets, cranberry sauce Supper - Left-over dinner, sandwich on whole wheat toast (with avocado, lettuce, tomato & cucumber), blueberries, kiwi, banana, skim milk Snacks (pm) -Ryvita whole wheat Snackbread, Laughing Cow Cheese Calories -1246 Thursday Breakfast - Muesli with skim milk (Oats, spelt, wheat bran, ground flax seed, wheat germ, raisins, dates, almonds, pumpkin seed) 1/3 banana, 1/2 tangelo, mini bran muffin Lunch - Baked beans, scalloped potatoes, corn, broccoli & cauliflower, fruit cake Supper - Dry grilled cheese & apple on raisin bread, tomato soup, apple slices Calories -1223 Friday Breakfast -Oatmeal, ground flax seed, wheat bran, wheat germ, dates, banana, skim milk Lunch - Curried Lentil and Vegetable burger on white bun with mashed avocado, sweet potato fries (oven), green peas, lettuce, tomato, cucumber slices Supper - Pear, grapes, banana, rice krispies, skim milk, tomato slices, string cheese Snacks (pm) -1/2 Tangelo Calories -1093 Saturday Breakfast -Oatmeal, ground flax seed, wheat bran, wheat germ, dates, banana, skim milk Lunch - Macaroni and cheese, vegetarian "meat" pattie, gravy, fried potatoes, broccoli, beets, Jello salad, cheesecake Supper - Left-overs from dinner and then I ate everything in sight!! Calories -1629++++ Sunday Breakfast -None, too full from last night. Lunch - Veggie burger on white bun, dill pickle, herbal tea, skim milk Supper - Taco Salad (tortilla chips, beans, lettuce, tomato, avocado, cucumber, onion, green pepper, salsa, low fat sour cream), banana, plain yogurt, fig cookie Snacks (am/pm) - Calories - |
Monday
1447/30/36/160/912/96 Tuesday 1582/30/45/198/679/110 Wednesday Very Un-Prepared Day-No Tracking or Exercise Today-Back On Track for Thursday 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 - peanut butter toast, fruit Lunch -sm chicken salad, dressing, 1/2 bagel Supper - taco salad Snacks (am/pm) - popcorn Points-19 Tuesday Breakfast -bran muffin, banana Lunch -ww chicken meal Supper - chicken rice soup, crackers, laughing cow cheese Snacks (am/pm) - cheerios Points-19 Wednesday Breakfast - cereal, banana Lunch -beef and broccoli Supper - pizza, salad Snacks (am/pm) - yogurt, veggies Points-19 Thursday Breakfast - peanut butter toast, banana Lunch -cabbage soup, crackers Supper - spaghetti, salad Snacks (am/pm) - yogurt, beef jerky Points-19 Friday Breakfast - oatmeal Lunch -cold cut salad, dressing bread Supper - rest of lunch salad, crackers Snacks (am/pm) - yogurt, fruit, hot chocolate Points-19 Saturday Breakfast - Oatmeal Lunch -Chicken rice soup. crackers Supper - turkey meatloaf, sweet potato, veggies Snacks (am/pm) - yogurt, popcorn Points-19 Sunday Breakfast - toast, cheese stick Lunch -fiber bar, cheese stick Supper - turkey sandwich, veggies Snacks (am/pm) -lo cal cake, licorce, rice cakes Points-19 |
Monday
total calories eaten =2373 calories :devil: calories burned = 1400 calories :) calorie deficit = -677calories :) predicted pounds loss = -0.2lbs:) Tuesday total calories eaten =:devil: calories burned = calorie deficit = predicted pounds loss = Wednesday total calories eaten =:devil: calories burned = calorie deficit = predicted pounds loss = Thursday total calories eaten = 1551 :) calories burned = 1992 :) calorie deficit = -2091 :) predicted pounds loss = 0.6lbs :) Friday total calories eaten =1869 :nono: calories burned = 1980 :) calorie deficit = - 1761 :) predicted pounds loss = 0.5 lbs :) Saturday total calories eaten 1962 :nono: caloried burned 900 :) daily activity 964 :) total AMR 3514 calorie deficient -1552 :) predicted pounds loss = -0.4lbs :) Sunday total calories eaten = calories burned = calorie deficit = predicted pounds loss = ----------------------- Daily Weigh ins starting weight (sunday weigh in week 4): 157.8lbs mon: 157.6lbs (-0.2lbs) :) tues: 156.8 lbs (-0.8lbs) :cp: weds: 156.8 lbs(-0lbs) :) maintained thurs: 158lbs (gah!! +1.2lbs) :( fri:156.2lbs (-1.8lbs) :cp: sat: 157.8 lbs (gah!! +1.6lbs) :( (could be due to food weight? water retention cause expecting TOM on sunday) sun: |
Monday Breakfast - Cornflakes w/ Almond Milk Lunch - Whole Wheat Chicken/Cheese/Veggie Quesadilla w/ Salsa, 1 tbsp. Sour Cream, and 2 tbsp. Homemade Guacamole, Baja Black Beans and Corn w/ 1/2 c. Brown Rice, Fruit Salad Supper - Whole Wheat Chicken/Cheese/Veggie Quesadilla w/ Salsa, 1 tbsp. Sour Cream, and 2 tbsp. Homemade Guacamole, Baja Black Beans and Corn Snacks (am/pm) - None Total Calories: 1698 Tuesday Breakfast - Cornflakes w/ Almond Milk, Hard Boiled Egg Lunch - Chicken and Chard Pasta Fagioli, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar, Pear Supper - Brown Rice, Chicken, Onion, Peppers, Mushrooms, and Baja Black Beans and Corn in a bowl w/ Hot Sauce Snacks (am/pm) - Banana, Activia Peach Yogurt Total Calories: 1802 Wednesday Breakfast - Slept In Lunch - Cornflakes w/ Almond Milk, Apple Supper - Baja Black Beans and Corn, 1/2 c. Brown Rice, and 2 Scrambled Eggs in a bowl w/ 2 tbsp. Sour Cream and Hot Sauce, Whole Wheat Chicken/Cheese/Veggie Quesadilla w/ Salsa Snacks (am/pm) - 1/4 c. Shredded Chicken Breast Total Calories: 1220 Thursday Breakfast - 2 Scrambled Eggs w/ Cauliflower and Broccoli, Coffee w/ Creamer Lunch - Homemade Chicken/Vegetable/Lentil Soup, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar, Apple, Cadbury Royal Dark Chocolate Square Supper - Baja Black Beans and Corn, 1/2 c. Brown Rice, and 2 Scrambled Eggs in a bowl w/ 2 tbsp. Sour Cream and Hot Sauce Snacks (am/pm) - Banana Total Calories: 1555 Friday Breakfast - Cornflakes w/ Almond Milk, Coffee w/ Creamer Lunch - Turkey and Squash Soup, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar and Sliced Tomato, Pear, Cadbury Royal Dark Chocolate Square Supper - Baja Black Beans and Corn, 1/2 c. Brown Rice, and 2 Scrambled Eggs in a bowl w/ 2 tbsp. Sour Cream and Hot Sauce Snacks (am/pm) - Banana Total Calories: 1549 Saturday Breakfast - Cornflakes w/ Almond Milk Lunch - Whole Wheat Chicken/Cheese/Veggie Quesadilla w/ 2 tbsp. Sour Cream Supper - Turkey and Squash Soup Snacks (am/pm) - Pineapple Slices, 8 Melba Snacks w/ 2 Laughing Cow Cheese Wedges Total Calories: 1251 Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - |
Monday
Breakfast - coffee/c, bananna, mini bagel Lunch - salad w/ff italian, tuna sandwich, carrots Supper - 4oz pork loin, potatoes, peas Snacks (am/pm) - apple, cereal WW points 26 Tuesday Breakfast - coffee w/c, banana, mini bagel Lunch - veg soup, pk crackers, 1.5 cookies (ate after donating) Supper - 1/4 roasted chicken, bagette, salad Snacks (am/pm) - 2 lf oreos, pretzles, chi tea WW points 26 + 5 weekly Wednesday Breakfast - coffee w/c, banana, mini bagel Lunch - tuna sand, salad, orange, carrots Supper - butter chicken, 2 pieces of toast Snacks (am/pm) - apple, yogurt, ww 1pt bar WW points 26 Thursday Breakfast - coffee w/c, banana, mini bagel Lunch - tuna sand, salad, carrots, mini oranges Supper - hungry man frozen dinner Snacks (am/pm) - apple, pretzles WW points 26 + 2 weekly Friday Breakfast - coffee w/c, cereal (corn flakes, all bran, 1 cup milk) Lunch - frozen meal (nn spegetti), orange, salad, carrots Supper - fried potatoes, corn, peas, white fish Snacks (am/pm) - WW 1 pt bar, almonds, beef jerky WW points 26 Saturday Breakfast - coffee w/c Lunch - Supper - Snacks (am/pm) - Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - |
POP = between 1200-1500 calories per day
Friday Breakfast - 35g Honey Hoops (133) + 125ml skimmed milk (44) = 177 cals Lunch - 2 x eggs (168) + 3 x danishbreadslice (176) + 10g marg spread (36) + herb salad (0) = 380 cals Supper - 110g [raw] white fish (147) + medium kipper fillet (87) + baked potato (143) + 175g broccoli (62) + red pepper (29) + oxo (7) + peas&corn (54) = 529 cals Snacks (am/pm) - pepsi max (0) + strawberry fromage frais (61) + 10g Lindt 85% chocolate (53) = 114 cals Total = 1200 calories :D Saturday Breakfast - 30g Honey Hoops (114) + 125ml skimmed milk (44) = 158 cals Lunch - 2 x eggs (168) + 3 x danishbreadslice (176) + 10g marg spread (36) + herb salad (0) = 380 cals Supper - Home-made enchiladas with salad (686) = 686 cals Snacks (am/pm) - pepsi max (0) + poppadum (32) + 12g Lindt 85% chocolate (63) + raspberry fromage frais (61) = 156 cals Total = 1380 calories Sunday Breakfast - 30g Honey Hoops (114) + 125ml skimmed milk (44) = 158 cals Lunch - 70g wholewheat pasta (233) + 15g tom puree (13) + 2 boiled eggs (168) = 414 cals Supper - Snacks (am/pm) - 10g Lindt (53) + |
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