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BLUE Team WOSC Week 6 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 - egg beaters, toast Lunch -turkey sandwich, cheese rice cakes Supper - chicken noodle soup, crackers, veggies and dip Snacks (am/pm) - yogurt, fruit, popcorn, peanut butter celery Points-19 Tuesday Breakfast - peanut butter toast, cheese stick Lunch -ww shrimp and pasta Supper - turkey sandwich, popcorn Snacks (am/pm) - yogurt w/ granola, fruit, special k bar Points-19 Wednesday Breakfast - special k Lunch -chicken noodle soup, rice cakes Supper - chicken, veggies Snacks (am/pm) - oatmeal, fruit, fiber bar, lo cal cake Points-19 Thursday Breakfast - peanut butter toast, cheese stick Lunch -soup, rice cakes Supper - ribs, potatoes, veggies, fruit Snacks (am/pm) - fiber bar Points-19 Friday Breakfast - oatmeal Lunch -cold cut salad, dressing, bread Supper - egg beater sandwich, veggies Snacks (am/pm) - yogurt, fruit Points-19 Saturday Breakfast - oatmeal Lunch -turkey sandwich, rice cakes Supper - salad, dressing, bread Snacks (am/pm) - cheese stick, beef jerky, fruit Points-19 Sunday Breakfast - cereal Lunch -turkey sandwich, popcorn, pickles Supper - mac and cheese, fish, veggies Snacks (am/pm) -fruit, cheesestick Points-19 |
Daily weigh ins:
starting weight = 157.8lbs mon: 159.0lbs (+1.2lbs gain) :drill: tues: 156.6 lbs (-2.4lbs) :cp: weds: thurs: fri: sat: Monday total calories eaten 1522 :cp: caloried burned 730 :cp: daily activity 363 total AMR 2743 calorie deficient -1221 predicted pounds loss -0.3lbs :cp: 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 blueberry oatbran muffin, cup of tea with 1 tsp sugar and 1 tsp half and half Snack - 2 tbsp chocolate cream cheese Lunch - 1 small whole grain bun with slice black forest ham and low fat marble cheese, 1 cup mixed salad greens with 1 tsp honey mustard dressing Bingefest (blah) - 4 servings of chips....was angry...mad....crampy....tired...and I binged. Supper - 5 oz bbq'd chicken breast, 1 tbsp barbeque sauce, 1 cup mashed sweet potato, 1/2 cup raw snap peas Snacks - nothing TOTAL CALORIES - 1,926 Tuesday Breakfast - 1/2 cup plain yogurt, 1/2 cup oatmeal crisp, 1 cup blueberries, 1 tsp benefiber Snack - cup of tea with 1 tsp sugar and 1 tsp half and half, peach log Lunch - 3.5 oz chicken breast, 1 cup mashed sweet potato with a pat of butter Snack - 1/2 cup 1% milk and 2 tsp psyllium husk followed by about 2 cups water Supper - 3 oz cider glazed pork chop, 1 cup mixed greens with 1 tsp honey mustard dressing Snack - orange TOTAL CALORIES - 1,250 Wednesday Breakfast - 1 egg fried in a pat of butter, slice whole grain bread, cup of tea with 1 tsp sugar and 1 tsp cream Snack - 100 calorie popcorn with sprinkle of epicure sour cream and onion seasoning Lunch - 1 cup mashed sweet potato, chicken hot dog on whole wheat bun, 1 tbsp ketchup, 1 tsp relish Snack - 1 oz cheddar Supper - whole wheat pancale with sugar free syrup, 2 pieces bacon, 1/2 orange Snacks - 1/2 cup unsweetened applesauce, 2 tsp psyllium husks, sprinkle of cinmamon TOTAL CALORIES - 1,447 Thursday Breakfast - 1/2 cup plain yogurt, 1 cup blueberries, 1/2 cup oatmeal crisp, 1 tbsp salba Lunch - grilled cheese sandwich on whole wheat bread, cup of tea with 1 tsp cream and 1 tsp sugar Snack - brownie Supper - 1 cup roasted veggies (potato, red pepper, carrot, mushrooms), 1 battered haddock fillet, 2 tbsp light sour cream Snack - 100 calorie pack of popcorn TOTAL CALORIES - 1,555 Friday Breakfast - 1/2 cup yogurt, 1/2 cup oatmeal crisp, 1 cup blueberries, 1 tbsp chia seeds, cup of tea with 1 tsp cream and 1 tsp sugar Snack - starbucks chai tea latte, 1 slice light cheese Lunch - 3 cups mixed greens, 1/4 cup shredded cheese, 1 tsp honey mustard dressing Supper - 1 cup chicken stew, 1 whole wheat dinner bun Snacks - 2/3 cup unsweetened applesauce, 1 tbsp psyllium husks, sprinkle of cinnamon TOTAL CALORIES - 1,258 Saturday Breakfast - Lunch - Supper - Snacks (am/pm) - Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - Calorie daily average GOAL - 1300 - 1600 calories per day Calorie daily average - 1487 |
Monday
Breakfast - Banana, bran muffin Lunch - Broccoli & cheese quiche, baked beans, pan spray fried potatoes, vegetable salad, ranch dressing Supper - Fried egg on rye bread, 1 slice ff cheese, blueberries, plain yogurt, blueberry jam, 1/2 tangelo Calories -997 Tuesday Breakfast - Bran muffin, 1/2 tangelo, muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, kiwi, skim milk Lunch - Quiona vegetable soup, egg salad sandwich on 1 slice of whole wheat bread Supper - Quiona vegetable soup, hard tack and onions fried in 1 teaspoon margarine Calories -1073 Wednesday Breakfast -1/2 tangelo, muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, skim milk Lunch - Walnut & celery loaf, squished baked potatoes, peas & carrots, broccoli, tomato relish Supper -Walnut & celery loaf sandwich on whole wheat bread, Miracle Whip, pickle and tomato relish, left-over vegetables, apple, grapes, honeydew melon Calories -1244 Thursday Breakfast -Oatmeal with ground flax and wheat bran, dates, banana, low fat yogurt, kiwi Lunch -Vegetarian Shepherd's pie with a mixed white and sweet potato topping, broccoli, green salad, dressing Supper -Left-over Shepherd's pie, 1/2 whole wheat pita pocket stuffed with left-over salad and tomato slices, Miracle Whip, small oatmeal raisin cookie Snacks (pm) -2 oranges, oatmeal cookies Calories -1250 Friday Breakfast -Muesli (oats, spelt, bran, ground flax, almonds, pumpkin seeds, dates, raisins) banana, low fat plain yogurt Lunch - Vegetarian pig-in-a-blanket, barbecue sauce, oven potato wedges, peas and carrots, self saucing caramel pudding Supper -Blueberries, banana, honeydew melon, kiwi with plain low-fat yogurt Calories -1337 Saturday Breakfast - Bran muffin, skim milk, orange Lunch - Perogies, onions, sour cream, bacon bits, baked beans, carrots, green beans, banana cake Supper - Apple, almond butter, orange, fruit yogurt Calories -1164 Sunday Breakfast -Banana blueberry pancakes, peanut butter, maple syrup, applesauce Lunch -Veggie burgers on whole wheat buns, green relish, potato macaroni salad, coleslaw, 2 mini chocolate covered pretzels, cream soda Supper - Granola, low fat plain yogurt, apple Snacks (pm) -Apple muffin Calories -1238 |
Monday
Breakfast - banana Lunch -2 cups lettuce, 1/8 cup cheddar cheese, 1 tbsp bacon bits, 2 tbsp lt buttermilk dressing Supper - 1 boca burger with whole wheat bun Snacks (am/pm) - 1 snack size bag gardettos, 1 hersheys bar with almonds, 1 cookie with buttercream frosting :( calories: 1243 Water-9 glasses Tuesday Breakfast - fiber control oatmeal Lunch -boca burger on a bun, 1 cup unsweetened applesauce, 1 ww cheddar cheese Supper - 1 cup spicy lentil soup Snacks (am/pm) - banana and whey protein shake made with 1 cup skim milk calories: 1054 water:11 glasses 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 - Cornflakes w/ Almond Milk, Coffee w/ Creamer Lunch - Spaghetti Squash/Turkey/Cheese Bake, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar and Sliced Tomato, Apple, Cadbury Royal Dark Chocolate Square Supper - 6 Morningstar Chik'n Nuggets, 1 1/2 c. Green Peas w/ 2 Tbsp. Sour Cream and Hot Sauce Snacks (am/pm) - 1 Graham Cracker, Pineapple Slices Total Calories: 1748 Tuesday Breakfast - Cornflakes w/ Almond Milk, 2 Scrambled Eggs, Coffee w/ Creamer Lunch - Chicken and Chard Pasta Fagioli, 8 Melba Snacks w/ 2 Laughing Cow Cheese Wedges, Single Serve Silk Chocolate Soy Milk Supper - 6 Morningstar Chik'n Nuggets, 1 c. Green Peas w/ 2 Tbsp. Sour Cream and Hot Sauce, Spaghetti Squash Carbonara Snacks (am/pm) - 1/2 Dark Chocolate Square, Activia Peach/Cereal Yogurt Total Calories: 1767 Wednesday Breakfast - Cornflakes w/ Almond Milk, Banana Lunch - Whole Wheat Spaghetti w/ Shrimp, Parmesan Cheese, and Artichoke/Tomato/Garlic Sauce, Pineapple Slice Supper - Southwestern Goulash, 2 Melba Snacks w/ Mini Bonbel Cheddar and Blueberry Preserves Snacks (am/pm) - None Total Calories: 1223 Thursday Breakfast - Cornflakes w/ Almond Milk, Scrambled Egg Lunch - Spaghetti Squash/Turkey/Cheese Bake, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheddar and Sliced Tomato, Apple, Single Serve Silk Chocolate Soy Milk Supper - Whole Wheat Spaghetti w/ Shrimp, Parmesan Cheese, and Artichoke/Tomato/Garlic Sauce, 3 Morningstar Chik'n Nuggets Snacks (am/pm) - Activia Peach/Cereal Yogurt Total Calories: 1799 Friday Breakfast - Cornflakes w/ Almond Milk Lunch - Turkey/Broccoli/Brown Rice Casserole, Banana, Single Serve Silk Chocolate Soy Milk Supper - Baja Black Beans and Corn and 2 Scrambled Eggs w/ 2 tbsp. Sour Cream and Hot Sauce, Chicken/Veggie/Cheese Whole Wheat Fajita w/ 1 tbsp. Salsa Snacks (am/pm) - 5 Strawberries w/ 1 tbsp. Chocolate Sauce, 4 Melba Snacks w/ Laughing Cow Cheese Wedge Total Calories: 1743 Saturday Breakfast - Cornflakes w/ Almond Milk, Scrambled Egg Lunch - Southwestern Goulash w/ 1 tbsp. Sour Cream and Hot Sauce, Chicken/Pesto/Feta Sausage Link Supper - Lean Cuisine Stuffed Cabbage, Steamed Broccoli Snacks (am/pm) - 1/2 Mini Bonbel Light Total Calories: 1229 Sunday Breakfast - 2 Egg Omelet w/ Baja Black Beans and Corn, 2 tbsp. Sour Cream, and Hot Sauce Lunch - Kapusta, Arnold's Rye Sandwich Thin w/ Mini Bonbel Cheese and Sliced Tomato, Cadbury Royal Dark Chocolate Square Supper - Snacks (am/pm) - 4 Melba Snacks w/ Laughing Cow Cheese Wedge Total Calories: |
Tuesday
Breakfast - 30g High Bran (97) + 125ml skimmed milk (44) = 141 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 - Lunch - Supper - Snacks (am/pm) - Tuesday Breakfast - Lunch - Supper - Snacks (am/pm) - Wednesday Breakfast - cheese Lunch -beef/cabbage salad/onion Supper - chicken breast/cabbage salad/broccoli Snacks (am/pm) - slice GF bread with nat P butter 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) - |
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