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 -
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)
Calories (1200-1350), Protein (40%), Carbs (35%), Fat (25%)
Monday - 1,186 calories, 43% protein, 30% carbs, 27% fat
Tuesday - 1,250 calories, 35% protein, 35% carbs, 30% fat
Wednesday - 1,220 calories, 38% protein, 33% carbs, 29% fat
Thursday - 1,131 calories, 36% protein, 41% carbs, 23% fat
Friday - 1,339 calories, 34% protein, 41% carbs, 25% fat
Saturday - 1,266 calories, 39% protein, 38% carbs, 23% fat
Sunday - 1,224 calories, 46% protein, 31% carbs, 23% fat
Daily Goals: 1200-1500 Calories, 4+ bottles water
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
I'm following the Dukan Diet which consist, on my phase, alternate days of Pure Protein Days and Protein/Vegetable Days.
Monday - PV
Breakfast - 2 fried eggs, 2 slices Cajun Turkey (deli)
Lunch - 5oz Stewed Beef Chinese style with broth
Supper - homemade minestrone soup (carrots, onion, celery, ground chuck, tomato paste, seasoning)
Snacks (am/pm) - 1 cup yogurt / Oat Bran w/Skim Milk, cinnamon, sweetener
Tuesday - PV
Breakfast - 2 fried eggs, 2 slices Cajun Turkey (deli)
Lunch - 5oz Stewed Beef Chinese style with broth
Supper - roasted chicken, onion, bell pepper
Snacks (am/pm) - 1 cup yogurt
Wednesday - PP
Breakfast - 2 fried eggs, 1 slices Cajun Turkey (deli)
Lunch - 5oz Stewed Beef Chinese style with broth
Supper -
Snacks (am/pm) -1 cup yogurt / Oat Bran w/Skim Milk, cinnamon, sweetener
Thursday - PP
Breakfast - 2 fried eggs, 1 slices Cajun Turkey (deli)
Lunch - mapo tofu (tofu and ground chuck)
Supper - Chicken
Snacks (am/pm) - 1 cup yogurt / Oat Bran w/Skim Milk, cinnamon, sweetener
Friday - PV
Breakfast -
Lunch - Mala Triple Delight (chicken, scallop, shrimp) assorted veggies
Supper - Chicken and Onion, oven baked eggplant
Snacks (am/pm) - Oat Bran w/Skim Milk, cinnamon, sweetener
Saturday - PP
Breakfast - 2 fried eggs
Lunch - roasted chicken breast
Supper -
Snacks (am/pm) - Oat Bran w/Skim Milk, cinnamon, sweetener
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm)
I am not off to a good start with Nutrition since I did not eat breakfast! I know that breakfast is the most important meal.
Monday
(1808 cal) 1890 cal & 82 burned
Breakfast - 2 cups of apple juice
Lunch - Quizno's Subs - Turkey Club Bullet
Supper - wingstop 6pc boneless combo
Snacks (am/pm) -
Tuesday
(613 cal) 951 cal & 338 burned
Breakfast - 1 small bagel and 1/2 of a 0.5 tub (35g) Mini Cream Cheese Spread Strawberry
Lunch - wheat pita & Shaved Oven Roasted Turkey Breast
Supper - turkey burger (patty) with a slice of 2% cheese and sweet potato fries (baked)
Snacks (am/pm) - 100 calorie popcorn
Wednesday
(984 cal) 1362 cal & 378 cal burned
Breakfast - 1 small bagel and 1/2 of a 0.5 tub (35g) Mini Cream Cheese Spread Strawberry, & 8oz of orange juice
Lunch - wheat pita & grilled chicken breast
Supper - turky ham sanwhich w/ 1 slice 2% milk cheese and 1 oz of bbq lays chips
Snacks (am/pm) - peach
Thursday
(1140 cal) 0 burned
Breakfast - 1 small bagel and 1/2 of a 0.5 tub (35g) Mini Cream Cheese Spread Strawberry, & 8oz of orange juice
Lunch - #4 turkey tom on wheat from jimmy john's
Supper - Hickory Smoked Tuna 4.5oz Pouch only 2 club crackers(have to watch the sodium)
Snacks (am/pm) - fresh cut pine apples
Friday
Breakfast - running late, no time
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm)
__________________
Calorie goal: 1239
Monday: 1702 went out to eat, had alcoholic drink
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
