Nutritional Journal
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 - ropa vieja w/ saffron chorizo rice, stewed zucchini (562 c.)
Lunch - tuna salad sandwich (296 c.)
Supper - tuna steak, brown rice, mixed salad w/ goat cheese (286 c.)
Snacks (am/pm) - banana, fruit strip, chocolate ice cream (290 c.)
Tuesday
Breakfast - oatmeal w/ blueberries and walnuts, coffee w/ cream (334 c.)
Lunch - flatbread wrap w/ salami/turkey/light mayo/spinach, minestrone soup(380 c.)
Supper - tuna salad sandwich (296 c.)
Snacks (am/pm) - banana, fiber bar, home fries (390 c.)
Wednesday
Breakfast - home fries w/ grilled chicken/steak/red onion/asparagus, orange juice spritzer (395 c.)
Lunch - flatbread wrap w/ salami/turkey/light mayo/spinach, chicken orzo vegetable soup (335 c.)
Supper - grilled salmon w/ stir-fried vegetables and saffron rice (428 c.)
Snacks (am/pm) - kashi blackberry bar, americano w/ cream, peanut butter and apricot preserves sandwich (341 c.)
Thursday
Breakfast - oatmeal w/ blueberries and walnuts (316 c.)
Lunch -flatbread wrap w/ salami/turkey/light mayo/spinach/carrots, minestrone soup (385 c.)
Supper - various tapas plates: pork/chicken/steak/potatoes/asparagus, stir-fried vegetables (449 c.)
Snacks (am/pm) - banana, multi-grain waffle w/ greek yogurt/strawberries/walnuts/honey (265 c.)
Friday
Breakfast - oatmeal w/ blueberries and walnuts (281 c.)
Lunch - flatbread wrap w/ salami/turkey/light mayo/spinach/carrots, chicken orzo vegetable soup, saffron rice w/ chorizo (338 c.)
Supper - 3 pollo asado tacos w/ salsa and light sour cream, watermelon juice (628 c.)
Snacks (am/pm) - coffee w/ cream, chocolate biscotti, chicken w/ rice and beans (242 c.)
Saturday
Breakfast - scrambled egg whites w/ spinach and goat cheese, english muffin, clementine (205 c.)
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Monday
Breakfast - 1 cup rice crispies, 1 cup milk, 1 cup pineapple
Lunch - 4 oz turkey breast, 1 oz low fat cheddar, 1 cup steamed carrots
Supper - 4 oz chicken breast, 1/2 small sweet potato
Snacks (am/pm) - 4 graham crackers topped with 2 tbsp strawberry cream cheese and 4 strawberries, small cup of butterscotch pudding.
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) -
