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!!
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 - 1.5 eggs, 2 slices of wheat bread, 1 tsp of mustard/mayo mix, 1 slice of bacon, 1 cup of assorted fruit, 1 bottle of water
Lunch - 1 garden salad w/ low fat ranch dressing (180), 1 small chicken quesidilla w/ veggies (480), 4 glasses of water
Supper - 6 inch turkey breast on wheat with bread gutted, lots of veggies, 1 tsp of mustard, 1 cereal bowl of assorted fruits, 2 bottles of water
Snacks (am/pm) - None
Tuesday
Breakfast - 1 cup of special k cereal, 1/2 cup of reduced fat milk, 1 medium banana, 4 oz cup of green grapes, 1 bottle of water
Lunch - 1 string cheese, 8 oz cup of assorted fruits, 2 bottles of water
Supper - 1 garden salad w/ 2 tsp of low fat ranch dressing(120), 1 bowl of loaded potato soup (280), 3 glasses of water
Snacks (am/pm) - 2 bottles of water
Wednesday
Breakfast - 1 cup total raisin bran cereal, 1 medium banana, 1/2 cup of vitamin d milk
Lunch - 6 inch on wheat with the bread gutted turkey breast w/ lettuce, tomatoes, cucumbers, red onions, green peppers, black pepper, mustard, and pickles, 5 strawberries, 4 small slices of cantalope
Supper - NOTHING
Snacks (am/pm) - 100 calorie pack cinnamon roll, 100 calorie pack cheese bites
Thursday
Breakfast - (240) 2 cups of special k berrie cereal, (80) 8oz skim milk, (75) medium banana, 33 ounces of water
Lunch - (330) Lean cuisine pizza- had a craving and wanted to fill it, (120) veggie ranch dip, (20) 1 cup of celery sticks, 33 ounces of water
Supper - (235) 7oz chicken breast, (140) Dinner salad loaded with lots of veggies, (120) 2 tsp of ranch dressing, 33 ounces of water
Snacks (am/pm) - (50) fiber yogurt from yoplait, (60) 1 string cheese, (75) medium banana, (50) natural applesauce no sugar, (40) fudgesicle-no sugar added
Friday
Breakfast - (240) 2 cups of special k berrie cereal, (80) 8oz skim milk, (75) medium banana, 33 ounces of water
Lunch - (280) 6 inch on wheat with the bread gutted turkey breast w/ lettuce, tomatoes, cucumbers, red onions, green peppers, black pepper, mustard, and pickles, 33 ounces of water
Supper - (480) Dinner salad w/ grilled chicken, light shredded cheese, mushrooms, onions, tomatoes, (120) 2 tsp of ranch dressing, 33 ounces of water
Snacks (am/pm) - (60) string cheese, (40) fudgesicle-no sugar added, (50) natural applesauce no sugar
Saturday
Breakfast - (240) 2 cups special k berrie cereal, (80) 8 oz skim milk, (75) medium banana, 33 ounces of water
Lunch - (100) Wheat pita bread w/ (60) turkey slices, (60) swiss cheese, mustard, and lettuce/mushrooms/onions, (50) natural applesauce- no sugar added, (20) celery sticks, 1/2 cup of strawberries, 33 ounces of water
Supper - (450) Chicken dinner salad w/ baby spinach, mushrooms, onions, carrots, tomatoes and (120) two tsp of ranch dressing
Snacks (am/pm) - (60) string cheese
Sunday
Breakfast - (100) wheat sandwich thins, (160) 2 whole eggs, (30) swiss cheese slice, (20) Baby spinach, onions, mushrooms, green peppers, (30) 1/2 cup of assorted fruit, (140) 2 sausage links, 33 ounces of water
Lunch - (410) Chicken salad w/ lots of veggies
Supper - (210) Turkey sandwich on wheat sandwich thins with turkey, swiss, and mustard
Snacks (am/pm) -
30 points/day + activity points + 35 flex points/week
Monday- 32 pts
2 tacos- 12pt; chips- 5pt; queso- 6pt
2 vitatops- 2pt; stuffed chicken- 7pt; brocolli- 0pt
activity points earned/used- 0/0
Tuesday
activity points earned/used- 0/0
Wednesday
activity points earned/used- 0/0
Thursday
activity points earned/used- 0/0
Friday
activity points earned/used- 0/0
Saturday
activity points earned/used- 0/0
Sunday
activity points earned/used- 0/0
Flex Points Remaining- 33
Monday
Breakfast - Indian Chai with soy milk, cabbage, cauliflower, leeks, chickpeas and Indian spices
Lunch - Tempeh sandwich with whole grain bread, a salad of sunflower seed sprouts, carrots, tomatoes and mixed greens
Supper - Penne Arrabiatta with Boca crumbles and black olives
Snacks (am/pm) - At the Fair, doing the best I can with what I brought: Guacamole with rice chips and green salsa, baby carrots with lentil spread and 20 almonds
Tuesday (had a migraine and lots of other nasty stuff going on so eating suffered)
Breakfast - Oatmeal with oat bran, ground flax, banana, soy milk and protein powder and a mug of chai with soy milk
Lunch - 1/2 a bean burrito and 1/2 a potato burrito with guacamole and a LOT of fresh salsa and 10 tortilla chips
Supper - Protein supplement
Snacks (am/pm) - 15 almonds, 10 baked chips
Wednesday (stressful cramming and final exam day!)
Breakfast - Organic food bar
Lunch - Tofu with brown rice, broccoli, green beans, carrots and onions
Supper - Veggie burger with healthy fixin's and fries and a Blue Sky O calorie Root Beer
Snacks (am/pm) - 0
Thursday
Breakfast - Indian chai with soy milk, 1 orange, 1 peach, soy protein powder
Lunch - Salad of arugula, mixed greens, red quinoa, carrots, green onions, chickpeas, tofu, avocado and a miso dressing
Supper - Kale, cauliflower, cabbage and chickpea curry and a nori roll with avocado spread
Snacks (am/pm) - Soy milk, 10 almonds, 1 orange
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
