Blue Team Fall Focus Nutritional Journal Week 2 (09/27-10/03
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
Meal 1 - 2 brwn bread, 2 egg whites Meal 2 - homemade protien bar, black turkish coffee Meal 3- 1/2c lentils Meal 4 - chicken salad, green tea, 1 kabab Meal 5- chic sandwich, green tea Meal 6- 1 protien bar.. Tuesday Meal 1- 2 whle wheat brd, 2 egg whites, green tea, 1 glass low fat milk Meal 2- 1 glass low fat milk..1/2 tsp cocoa pwder, apple with 1tsp p.b Meal 3- 2c split yellow lentils, 1 homemade protien bar Meal 5 -choco milk wed, thurs, friday- around 1500-1700cals. Saturday (oh well tried to follow v closely p90x phase1 nutrition) Breakfast - chicken scramble - 100gm chicken, 5 egg whites, fresh dil, 1 cup skim milk Lunch - 3oz fish,1cup brown rice,green tea Supper - big bowl salad, protien shake- casien protien,flaxseed,skim milk Snacks (am/pm) - banana, cottage cheese,yogurt,strawberry smoothie calories:1469, fat- 26g,carb-160g,protien- 139g Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - |
Targets
Calories: 1,400 to 1,600 Carbs: max 100g/25% Protein: between 90 and 110 Monday Pre-run: 1/2 banana Breakfast: Poached eggs; turkey sausage; Greek yogurt w/honey & walnuts Lunch: Chef salad; applesauce Dinner: Tangy Parmesan Halibut; garlic-herb couscous; steamed asparagus 1,420 cal (carbs 83 (23.6%); protein 122) Tuesday Breakfast: Egg Bake (eggs, ham, veggies, cheese); 1/2 toasted English muffin w/strawberry Smuckers Simply Fruit; cottage cheese w/pineapple Lunch: Chicken salad on lettuce & sliced tomatoes; carrot and bell pepper slices w/hummus; grapes Dinner: Meatloaf; broccoli w/cheese 1,310 cal (carbs 79 (24.3%); protein 104) Wednesday Breakfast: Hardcooked eggs; turkey sausage; applesauce; chocolate soy milk w/protein powder Lunch: Chef salad; grapes Dinner: Spicy Asian Lettuce Wraps; egg roll; Sesame Green Beans 1,522 cal (carbs 90 (22.1%); protein 122 ) Thursday Breakfast: Omelette w/turkey, broccoli, and cheese; steel cuts oats w/banana & pecans Lunch: Salad w/tuna & bacon; 1/2 apple Dinner: Pretzel Crusted Chicken Tenders with Thai peanut dipping sauce; Spiced Carrots Snack: Hot cocoa 1,313 cal (carb 86 (25.7%); protein 105) Friday Breakfast: Egg Bake (eggs, ham, veggies, cheese); sliced banana & strawberries Lunch: Salad w/barbecued chicken; grapes; 1/2 apple w/peanut butter Dinner: Shrimp scampi; steak; broccoli w/cheese; wine 1,355 cal (carb 60 (19.2%); protein 109) Saturday Breakfast: Fried eggs; turkey sausage; cottage cheese w/pineapple; cinnamon raisin toast; hot cocoa Lunch: Beef & bean nachos; tossed salad; grapes Snack: Popcorn; cheddar cheese 1,290 cal (carb 79 (24.6%); protein 80) Sunday Pre-run: 1/2 banana Breakfast: Omelette w/spinach, bell peppers, mushrooms, & feta cheese; strawberry protein shake (milk, strawberries, protein powder) Lunch: Chicken Cordon Bleu; steamed green beans; grapes Dinner: Meatballs w/sauce & mozzarella; garlic toast; green beans w/Italian dressing 1,487 cal (carb 80 (20.6%); protein 122) |
Monday
Breakfast - egg "omelet" bake (lots of veggies), 1/2 piece whole wheat toast Lunch - oops I missed lunch Supper - meatloaf, green beans, sauteed zucchini/squash, and a small scoop mashed potatoes Snacks (am/pm) - 1/4 bag popcorn Tuesday Breakfast - oatmeal Lunch - meatloaf, small side salad with fat free poppyseed dressing Supper - homemade chicken pot pie, loaded with veggies, and limited topping Snacks (am/pm) - Wednesday Breakfast - Lunch - Supper - Snacks (am/pm) - Thursday Breakfast - banana Lunch - salad with very little dressing Supper - homemade burger and baked chips Snacks (am/pm) - Friday Breakfast - Lunch - chicken pot pie Supper - 2 taco bell chicken flatbreads :( Snacks (am/pm) - Saturday Breakfast - grapes, watermelon, banana, 1/2 serving almonds Lunch -flatbread wrap with sundried tomato turkey, tsp cream cheese, tomato, cucumber, and carrots with laughing cow cheese Supper - Snacks (am/pm) - Sunday Breakfast - Lunch - Supper - Snacks (am/pm) - |
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