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This is the format for the Nutrition Journal for those who plan 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!! 
Monday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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I am trying to see how many days I can stay POP. Here are my requirements....
POP
Breakfast - 1-3 protein/dairy, 1 fruit, 1-2 starch
Lunch - 1-3 protein/dairy, 1-2 veggie, 1-2 starch
Dinner - 1-3 protein/dairy, 1-3 veggie, 1-3 starch
Snacks - 1-2 starch/protein/dairy/fruit
vitamins, 100 oz water, & < 1450 calories (2 high calories days < 1750 allowed per month)
4.) Monday ~POP~
Breakfast - 1 boiled egg, 1 turkey sausage, 1 slice cheese toast, 1c orange juice, hot tea - 410 calories
Lunch - 1.5c pepper, tomato & sausage soup, 1 corn muffin - 545 calories
Dinner - 2c lettuce, 1/4c cheddar, 2oz ham, 1tblsp italian dressing, 1 slice italian bread - 325 calories
Evening Snack - banana - 121 calories
TOTAL - 1401 / 1450
5.) Tuesday ~POP~
Breakfast - 1 boiled egg, 1 turkey sausage, 1 slice italian bread, 1c orange juice, hot tea - 346 calories
Lunch - 2c lettuce, 1/4c cheddar, 2oz ham, 1tblsp italian dressing, 1 slice italian bread - 325 calories
Afternoon Snack - 1 slice italian bread - 81 calories
Dinner - 1/4 rotel chicken casserole , 1c blueberries - 497 calories
TOTAL - 1250 / 1450
6.) Wednesday ~POP~
Breakfast - 1 boiled egg, 1 turkey sausage, 1 slice italian bread, 1c orange juice, hot tea - 346 calories
Lunch -3.1oz chicken, 1/2c rice, 1c cauliflower - 280 calories
Afternoon Snack - 1c hot chocolate - 130 calories
Dinner - 2c lettuce, 1/4c cheddar, 2oz ham, 1tblsp italian dressing, 1lg slice cheese pizza - 514 calories
Evening Snack - 5 chocolate covered pretzels - 100 calories
TOTAL - 1410 / 1450
7.) Thursday ~POP~
Breakfast - 1 boiled egg, 1 turkey sausage, 1 slice italian bread, 1c orange juice, hot chocolate - 431 calories
Lunch - 1.5md slices pizza, 1/2c peas - 465 calories
Dinner - campbell's vegetable beef stew, 1 slice italian bread - 341 calories
Evening Snack - blueberry coffee cake - 193 calories
TOTAL - 1445 / 1450
Friday
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Saturday
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Sunday
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Monday
Breakfast - 1 bowl white rice with mixed veggie medley and jalapeno cheddar sausage (all steamed/boiled)
Lunch -
Supper - 4 mozzarella sticks, 1 curry potato, 1 cup yellow rice with veggies, 3 pieces honey chicken, 3 pieces sweet n sour chicken (minus sauce and white rice), chicken on a stick, 3 fried shrimp, 1 crab rangoon, 1 cup vanilla ice cream w/ nuts and sprinkles, 16 oz. Dr. Pepper
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Tuesday
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Wednesday
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Thursday
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I always drink a lot of water, so I never count it.. Love water!
Monday
Breakfast - Milk, Coffe, Sandwich with cheese and ham (no butter)
Lunch - Boiled potatoes and carrots with cabbage sauce.
Supper - Cheese Sandwich and Rosehip Soup.
Snacks (am/pm) - AM: a tomato and a small gingerbread
PM:tuna sallad
Tuesday
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Wednesday
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Monday Calorie count: 1800 day
Breakfast - Special K cereal, 3/4 cup of low fat milk, 190 ml orange juice, 1 vitamin water
Lunch - Turkey, swiss, mustard, lettuce sandwich on omega and grain bread, 1 yogurt, 1 cup of tomatoes
Supper - Black bean salad w/ chicken
Snacks (am/pm) - AM: Dr. you bar, PM: 1 orange, 1 soy kitkat (66 calories), 1 soy hot chocolate
Water intake: 2000ml
Tuesday
Breakfast - Special K cereal, 3/4 cup of low fat milk, 190ml orange juice, 1 medium banana, 1 vitamin water
Lunch - 1 1/2 cup of salad with lettuce, tomatoes, cucumbers, mushrooms, shredded swiss cheese, 2 oz of chicken, 1 yogurt, 3 cocktail sausages w/ carrots, onions, and peppers
Supper - Egg sandwich (2 eggs, 1 slice of swiss cheese, 3 thin slices of ham, on omega and grain bread)
Snacks (am/pm) - AM: Banana Throughout the day: 3(bad i know) soy kit kat, 2 chocolate moon pie (small), 1 soy hot chocolate
Water: 1000ml so far...
**Crap! Bad day today with chocolate and lack of water. Tomorrow is another day. I hate chocolate too, so I don't know why I ate so much of it today.
Wednesday
Breakfast - Special K cereal, 1/2 cup of low fat milk, 1 banana, 190ml orange juice (357 calories)
Lunch - Vegetable Soup (485 calories)[/B]
Supper - Egg Salad w/ lettuce wraps and apple slices and 1 banana (550calories)
Snacks (am/pm) - AM: Pizza toast (120 calories), PM: crackers, 1 slice swiss cheese, 1 slice of thin ham, 1 apple juice (220 calories)[/B], 1 soy hot chocolate (220 calories)
Water- 2000ml
Thursday
Breakfast - Special K cereal, 1/2 cup of low fat milk, 1 banana, 190ml orange juice (357 calories)
Lunch - 1 turkey, swiss, mustard, and lettuce sandwich on korean wheat bread, 1 yogurt, 1 1/2 cups of fresh pineapple, 1 apple juice
Supper - Chicken cabenera sub from Quiznos on wheat (330), brocoli and cheese soup (135), 1 vitamin water (120)
Snacks (am/pm) - AM: Nothing, PM: 1 orange, PMPM: Gave in to my craving for a pb and j sandwich (300)
Water- 1500ml
Friday
Breakfast - Special K cereal, 3/4 cup of low fat milk, 1 medium banana
Lunch - PB&J on omega and grain bread, 1 yogurt, 1 dr. you bar
Supper - Chicken breasts w/ veggies
Snacks (am/pm) - AM: Nothing
Water- 2000ml so far..
Saturday- Free Day
Sunday
Breakfast - 1 grande soy hot chocolate, 1 bacon, egg, cheese bagel
Lunch - Turkish food
Supper - Grilled cheese and mac&cheese
Snacks (am/pm) - nothing
Water- 1000ml
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abey , 01-04-2010 01:07 AM
Monday
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Lunch -
Supper -
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Tuesday
Breakfast - 2 clementine oranges- 90 cal.
Lunch - Banquet mac n cheese, 2 clementine oranges- 350 cal
Supper - 6oz steak, green beans- 500 cal
Snacks (am/pm) -
Wednesday
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Thursday
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Friday
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Sunday
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Goal on workout days will be 1000 NET Calories or less. Non-workout days (Sunday) - under 1400 NET calories.
Monday (
NET Calories: 353)
Breakfast - took 4 hr nap - so didn't have breakfast
Lunch - 10 Schwan's mini pretzels filled with cheddar cheese & 1 can Pibb Zero
(650 total cal)
Supper - 1/3 Pepperoni pizza (homemade)
(580 total cal)
Snacks (am/pm) - 1 strawberry fruit snack that my DD shared with me from her pack
(8 total cal)
Water - 96 oz
1238 Calories In - 885 Calories Burned = 353 NET calories
Tuesday (
NET Calories: 2364 )
Breakfast - 2 scrambled eggs with 1/8c cheese & 2 slices of bacon in a flour tortilla
(334 total cal)
Lunch - nothing - was still full from a late breakfast. Pibb Zero
(0 total cal)
Supper - Plain McRib (sauce only) & Medium fries - McDonald's
(860 total cal) - I did get water instead of soda though
lol
Snacks (am/pm) - 1/4c PB M&Ms (am) & 42 almonds & King Kit Kat bar & Activia Strawberry Fresa drink (pm)
(940 total cal) - I know, horrible.
Water - 121 oz
2364 Calories In - 0 Calories Burned = 2364 NET calories I WILL do better tomorrow!
Wednesday (
NET Calories: 1976)
Breakfast 10am - 1 PB sandwich (whole grain/white bread) & Pibb Zero
(235 total cal)
Lunch 230pm - 2 bbq pork sandwiches (family recipe-sugar/vinegar sauce)
(676 total cal)
Supper - 1c 6cheese tortellini with 1/4c Ragu sauce
(255 total cal)
Snacks (am/pm) - Activia Strawberry Fresa dairy drink (130pm) & 1 oz almonds (4pm) & king twix bars
(810 total cal)
Water - 16.9 oz bottle + 32oz
1976 Calories In - 0 Calories Burned = 1976 NET calories I WILL do better tomorrow!
Thursday (NET Calories: )
Breakfast -
Lunch 1pm - 2 PB sandwiches & Pibb Zero
(529 total cal)
Supper -
Snacks 10am - Activia Strawberry Fresa drink
(160 total cal)
Snacks 4pm - FiberOne Strawberry yogurt & 1 serving Almonds
(220 total cal)
Friday (NET Calories: )
Breakfast -
Lunch -
Supper -
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Saturday (NET Calories: )
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Sunday (NET Calories: )
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Monday
Breakfast - None~ I overslept ^_^
Lunch - a bowl of weightwatchers spicy bean soup (107) && 3 carrots with cool salsa dip (35 for 1/4 of pot) and cucmber dip (70 for 1/4 of pot) && 2 apricots & greentea with milk = Lunchtime total: 400
Supper - A variety of filling veggies:100 & sauce: 50 & Bran cereal, milk : 200= Dinner total: 350
Snacks (am/pm) - am: Sundried tomatoes (no oil): 100 & Apricot: 50 total: 150
Snacks (am/pm) - pm: Peas & bbq suace (haha don't ask) total: 300
Monday total : 1200
Tuesday
Breakfast - A bowl of Bran cereal + milk + cinnamon~ green tea&& milk &&sweetener Total:250
Lunch - carrot sticks and dips + green tea & milk:200 apple & bannana :150 Total: 350
Supper - A very yummy veg stirfry with soy sauce and a couple of sun dried tomatoes : 250 + a kiwii :50~
Total: 300
Snacks (am/pm) - a bowl of bran cereal & milk + tea & milk: 350
Tuseday total: 1250
Wednesday
Breakfast - Bowl of bran cereal & milk + green tea Total: 250
Lunch - A cup of veggie soup & bananana & a carrot with dip & a kiwii Total: 500
Supper - A melody of veg with sauce~ 300 & a kiwii~ Total: 350
Snacks (am/pm) - carrots in soy sauce (100)
Wednesday Total: 1200
Thursday
Breakfast -slept in ~ so none
Lunch - Weight watchers soup & Kiwii: 150, two apples :100, tea with milk and three sugars:100 Total: 350
Supper - (oh god) Veggies, soup, homemade gingerbread biscuits >_< : Total: 650
Snacks (am/pm) -
Thursday Total:1000
Friday
Breakfast - Weightwatchers tomato soup & green tea with 2 sweeteners~ Total :120
Lunch - Tea with 3 sugars & milk, 3 apples, 2 kiwiis : Total: 430
Supper - Veggies, veggies, veggies, sauce Total: 350
Snacks (am/pm) - bran flakes & a little hot milk, two lots of blueberries, 7tic tacs : Total: 400
Friday Total: 1300
Saturday
Breakfast - Just some green tea with milk as I slept in late~ Total: 20
Lunch - A bowl of warm veg, with various sauces, and a little bran cereal~ Total: 230
Supper -
Snacks (am/pm) - a bowl of bran flakes with warm milk & cinnamon (SO GOOD) Total : 200
Um. Then I went to a party. drank a little too much. And ate a dinner which was heaving with carbs. From what I remember, I have to be honest and say I probably had 2500+ calories today.
Sunday-
Breakfast - Missed out~
Lunch - 2 and a half lot of blueberries, four apricots & some tea with skimmed milk: 300
Supper - veggies, sauce, and some moar blueberries: 250
Snacks (am/pm) -
Sunday total: 550
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Monday
Breakfast -1/3c oatmeal, banana, coffee
Lunch - 1/2c yogurt, snow peas, grapes, pretzels
Supper - camembert cheese, bread, apples, carrots
Snacks (am/pm) - 2 chocolates, 2 cookies :0
Tuesday
Breakfast -
Lunch -
Supper -
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Wednesday
Breakfast - banana, oatmeal
Lunch - yogurt, cashews, pear, granola bar
Supper - nachos, carrot sticks, snow peas
Snacks (am/pm) -
Thursday
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Friday
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Saturday
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Sunday
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Weight watchers and keeping an eye on carbs.
Monday
Breakfast - 1 egg, 5 crackers, 1/4 cup skin milk , te, 60g avocado. 6 pts 14 carbs
Lunch -100g shrimps, 200g broccoli, 1 tsp mayo,30g skimcheese 5 pts 8.8 carbs
Supper -140g lettuce, 45g avocado, 80g tomato, 140g beef, 1/3cup rice 10pts, 18.7 carbs
Snacks - Am: 1 small apple , 5ml penur butter 1pt 12.4 carbs
Pm:1 egg,100g broccoli, 1 tsp cheese 3 pts 6.6 carbs
Pm 2 2:30g cheese, 1/4 milk, 2 crakers 3 pts 10 carbs
-----------------------29 pts/70.5 carbs--------------------------
Tuesday
Breakfast - 2 eggs, 40g green onions, 1/3 milk 4.5pts 7.4 carbs
Lunch -300g cauliflower, 15g cheese,150g chicken breast 7 pts 6.9 carbs
Supper - 150g beef, 1 egg , 20g cheese, 150g broccoli 9pts 8carbs
Snacks - Am: 100g papaya, 1/2 cup S/milk, 30g S/cheese 3.5 pts 15.5 carbs
Pm:70g avocado, 3 crackers 3 pts 7.3 carbs
Pm 2 :1/4c s/milk 2 crackers, 30g s/cheese 4 pts 13 carbs
------------------------31 pts /58.1 carbs--------------------------
Wednesday
Breakfast -1 egg, 75g ham, 3 crackers, 1/4c s/milk 6 pts 14.8 carbs
Lunch -200g green beans, 120g groun beef. 7 pts , 8g carbs
Supper - salad, 110 pork, 1/4 rice 10 pts 18.1 carbs
Snacks (am/pm) - Am none
Pm: 30g s/cheese, 1/4 s/milk, 3 crackers 4pts 11 carbs
Pm#2: 1/2c s/milk , 30g cheese 3pts 7.6 carbs
---------------------------30pts/59.5 carbs---------------------------
Thursday
Breakfast - 4 crackers, 1/4c s/milk, 1 egg, 60g tuna 5pts 12.2 carbs
Lunch - 120g chicken,salad, 150g green beans 7pts 15.7 cabs
Supper - salad, ground beef, 1 bum, cheese 14pts 30.9carbs
Snacks (am/pm) - Am:30g cheese, 1/2c s/milk 3pts 7.5 carbs
Pm:1/4c s/milk, 3 crackers 2pts, 12.2 carbs
------------------------------31pts/78.5carbs------------------------
Friday
Breakfast - 1egg, 1winners,1/4c s/milk,1/2bun 6pts 16.6 carbs
Lunch - salad ,1/2 tortilla, 15g cheese, 100g beef 9pts 14.4 carbs
Supper - pork , salad 8pts 8.2 cabrs
Snacks (am/pm) -Am: 1/2c s/milk, 30g cheese 3pts 7.6 carbs
Pm: 1/2 tortilla , 15 g cheese 2pts 7.5 carbs
Pm #2 1/4c s/milk, 30g cheese ,3 crackers 4pts, 13.2 carbs
-----------------------------32pts/67.5carbs---------------------------
Saturday
Breakfast -1 egg, 1 winner, 1/4c s/milk 1/4 bun 5.5 pts 11.2 carbs
Lunch -
Supper -
Snacks (am/pm) -
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Weekly Points Used: 7/35
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Monday
Breakfast - Bowl of Special K with fruit and skimmed milk (170 cals)
Lunch -I slice wholemeal toast and sardines (286)
Supper - vegetable lasagne (370 cals)
Snacks (am/pm) - salmon fillet (275 cals), tangerine (40 cals), mango pieces (70 cals), yoghurt (120 cals), cereal (170 cals)
Total: 1501 cals
Tuesday
Breakfast - Bowl of Special K with fruit and skimmed milk (170 cals)
Lunch - 2 scrambled eggs and 1 slice wholemeal toast (300 cals)
Supper - chicken and mushroom noodles (377 cals)
Snacks (am/pm) - cereal (170 cals), caesar wrap (287 cals), light chocolate mousse (60 cals)
Total: 1364 cals
Wednesday
Breakfast - Bowl of Special K with fruit and skimmed milk (170 cals)
Lunch - Yorkshire Ham Salad Sandwich on Wholemeal Bread (336 cals), carrot & coriander soup (130 cals)
Supper - Seafood Paella (382 cals)
Snacks (am/pm) - pineapple chunks (85 cals), mini fromage frais (45 cals), banana (100 cals), apple (50 cals), 1 slice toast and scraping peanut butter (120 cals), light chocolate mousse (60 cals)
Total: 1478 cals
Thursday
Breakfast - Bowl of Special K with fruit and skimmed milk (170 cals)
Lunch - Prawn and Pasta Salad (422 cals)
Supper - Scottish Stovies (350 cals)
Snacks (am/pm) - banana (100 cals) fruit salad ( cals) 1 slice toast and scraping peanut butter (120 cals), light chocolate mousse (60 cals) mini fromage frais (45 cals) carrot & coriander soup (130 cals)
total: 1497 cals
Friday
Breakfast -
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Supper -
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Saturday
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Sunday
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shea5 , 01-04-2010 10:51 AM
OK, this week is turning out crazier than I thought, so I'm modifying this slightly on the days I can't keep up...
Monday
Food - <30 carb
Water - 100 oz
vitamin-Yes
Tuesday
Food - <25 carb
Water - 100 oz
vitamin-No..I forgot
Wednesday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Thursday
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Lunch -
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Friday
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Sunday
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Monday
Breakfast – Luna bar 180, orange 62
Snack- apple 80, celery (4) 40, almond butter (2 tbsp) 190
Lunch – Bread 180, mayo (2 tbsp) 90, chicken breast (2 oz) 50, carrots (14) 35
Snack- cheese stick 90, hard boiled egg 80
Dinner - tilapia fillet with pesto 100, broccoli (1 cup) 31, rice (1 cup) 216
Snack - "Pie in a bag" 196
Water intake: 96oz
Calories: 1620/1700
Tuesday
Breakfast – yogurt 170, orange 62
Snack- apple 80, celery (4) 40, dip 180
Lunch – Bread 180, mayo (2 tbsp) 90, chicken breast (2 oz) 50, carrots (14) 35
Snack- cheese stick 90, hard boiled egg 80
Dinner - Chicken breast 142, rice (1 cup) 216, broccoli (1 cup) 31
Snack –
Water intake: 64 oz
Calories: 1446/1700
Wednesday
Breakfast – yogurt 170, orange 62
Snack- apple 80, celery (4) 40
Lunch – Bread 180, mayo (2 tbsp) 90, chicken breast (2 oz) 50, carrots (14) 35
Snack- cheese stick 90, hard boiled egg 80
Dinner- fresco grilled steak soft taco 160, fresco grilled ranchero chicken soft taco 170, pintos ‘n cheese 180
Snack-
Water intake: 96 oz
Calories: 1387/1700
Thursday
Breakfast –
Snack -
Lunch – mac and cheese with chicken ~700
Snack -
Dinner - eggs and chili ~400
Snack –
Water intake:
Calories: ~1100 /1700
Friday
Breakfast – oatmeal apples and cinn 130
Snack - apple 90
Lunch – chicken 170
Snack - cheese 90 and egg 80
Dinner - carne burrito 800
Snack –
Water intake:
Calories: 1360/1700
Saturday
Breakfast –
Snack -
Lunch –
Snack -
Dinner -
Snack –
Water intake:
Calories: /1700
Sunday
Breakfast –
Snack -
Lunch –
Snack -
Dinner -
Snack –
Water intake:
Calories: /1700
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I am on Weight Watchers, so I will be posting the points value of each food next to them as well...
Monday
Breakfast - Egg Whites w/ Mushrooms (2.5), Almond Milk 2 Serv. (3.5)
Lunch - Lettuce Mix w/Cucumbers (0), 3 oz. dry tuna(2), 2 tbsp. light BC dressing (2)
Supper - French Bread w/ 2 slices cheese & Bruscetta (5), 2/3 cup pasta w/tomato sauce (8.5),
Snacks (am/pm) - AM~ 1 serv. Multi-Grain Cheerios(2), 100 cal. pack shortbread cookies(2)
PM~ 4 serv. Bold Chex Mix (10.5), 1 Cup Fresh Cherries (0)
Points: 39/36
Chex Mix was definitely the killer today...
Tuesday
Breakfast - Egg Whites w/ Mushrooms & 1 slice pepperjack cheese(4.5), Almond Milk 2 Serv. (3.5)
Lunch - Lettuce and Spinach Mix w/Cucumbers, Tomatoes, Mushrooms, Green Peppers, Onion, Grilled Chicken (4.5), 2 tbsp. light BC dressing (2), 100 cal. pack shortbread cookies(2)
Supper - Lettuce and Spinach Mix w/Cucumbers, Tomatoes, Mushrooms, Green Peppers, Onion, Grilled Chicken (4.5), 2 tbsp. Lt. Bals. dressing (2), Sweet Potato Fries (6), 2 Biscuits (5.5)
Snacks (am/pm) - AM~ 1 serv. Multi-Grain Cheerios(2)
PM~ 100 cal. pack yogurt pretzels (2), 8 Fried Cheese Ravioli (9)
Points: 40/36
Wednesday
Breakfast - Egg Whites w/ Mushrooms & 1 slice pepperjack cheese(4.5), Almond Milk 2 Serv. (3.5)
Lunch -
Supper -
Snacks (am/pm) - AM~ 1 serv. Multi-Grain Cheerios(2)
Points: 10/36
Thursday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Points: 0/36
Friday
Breakfast -
Lunch -
Supper -
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Points: 0/36
Saturday
Breakfast -
Lunch -
Supper -
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Points: 0/36
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Points: 0/36
Weekly Bonus Points Used: 8/36
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So on program for me is: 1804 cal, 205g carb, 69g fat, 25g fiber, and under 2700mg sodium. for the sake of ease i will only record cals here.
Monday
Breakfast - none, overslept
Lunch -healthy choice entre & a large salad 399
Supper - pene w/chicken, broccoli & onion, one mint pattie 511
Snacks (am/pm) - pistachios & soda 300/pb & banana sandwich & milk 455
Total:1665, a little low, but okay since I spet through breakfast.
Tuesday
Breakfast - quaker bf "cookie" 170
Lunch - turkey on whole wheat white 264
Supper - sketti w/meat sauce, salad, garlic toast 574
Snacks (am/pm) - pistachios & soda 300/ mojo bar 210/ pistachios & soda 300
Total:1818 (over by 14
)
Wednesday
Breakfast - overslept
Lunch - 300
Supper - 247
Snacks (am/pm) - 300/186
Total:1033
Thursday
Breakfast - 186
Lunch -300
Supper -
Snacks (am/pm) -
Total:
Friday
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Lunch -
Supper -
Snacks (am/pm) -
Total:
Saturday
Breakfast -
Lunch -
Supper -
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Total:
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Total:
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