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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) -
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Tuesday
Breakfast - cup of tea with 1 tsp sugar and 1 tsp half and half, dempsters whole grain tortilla with 2 eggs and 1/8th cup shredded cheddar, medium orange
Lunch -
Supper -
Snacks (am/pm) -
Wednesday
Breakfast - 2 slices raisin toast with 1 tsp butter, cup of tea with cream and sugar
Snack - 1/2 cup cottage cheese
Lunch - 1 cup chicken noodle soup with 7 saltine crackers, 1/2 cup strawberries
Snack - 2 slices of bacon, cup of tea with cream and sugar
Supper - hamburger and 1 cup brocolli salad
Snacks - orange
TOTAL CALORIES - 1,701
Thursday
Breakfast - 2 slices raisin bread with 1 tbsp butter, cup of tea with cream and sugar
Lunch - 6 inch pizza sub from Subway loaded with veggies, couple sips of diet coke
Supper - 4 small homemade spanakopita, couple slices of apple and a couple of blackberries, cup of tea with cream and sugar.
Snacks (am/pm) - 1 cup strawberries
TOTAL CALORIES - 1,421
Friday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
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Sunday
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Monday
Breakfast - peanut butter on bagel
Lunch -ham, cheesestick, crackers
Supper - sausage, bun, chips, pickles
Snacks (am/pm) - fiber bar, banana, grapes, pineapple, strawberries
Points-20
Tuesday
Breakfast -rice cakes, cheese stick
Lunch -cold cut salad, bread, dressing
Supper - egg beater sandwicdh, chips
Snacks (am/pm) - banana, protein bar, prunes, pineapple, strawberries
Points-20
Wednesday
Breakfast -
Lunch -
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Thursday
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Friday
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Saturday
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Sunday
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Monday
Breakfast - 2 bread w/ cheese spread (oops! ran out of fruit)
Lunch - chicken salad sandwich, salad, strawberries (quick trip to the Farmer's Market)
Supper - veggies and pasta, strawberry sorbet
Snacks (am/pm) - frozen custard, choc chips + nuts
75%OP
Tuesday
Breakfast - 2 bread & spread, strawberries
Lunch - WF: 1 slice pizza, big salad bar with my own dressing
Supper - homemade veggie pizza, veggies & dip
Snacks (am/pm) - 1 scoop ice cream in a cup (I have to practice saying "in a cup" -- "in a sugar cone" comes out more naturally), choc chips + nuts
80%OP
Wednesday
Breakfast - 2 bread & spread, strawberries
Lunch - quiche (left the crust), salad, 1 breadstick
Supper - pasta and veggies, strawberry sorbet
Snacks (am/pm) - lite frozen custard, choc chips + nuts
90%OP
Thursday
Breakfast - 2 bread&spread, strawberries
Lunch - salad with oriental peanut dressing and chicken, 3 bites of bread
Supper - greens dish
Snacks (am/pm) - homemade choc frozen yogurt
80%OP
Friday
Breakfast - berry muffin, strawberries
Lunch - salmon burger (1/2 of bun), fruit, 1 bite of herbed roasted potatoes
Supper - salad, grilled vieggies, grilled salmon, rice
Snacks (am/pm) - mixed berries
80%OP
Saturday
Breakfast - berry muffin, strawberries
Lunch - tempeh, veggies, rice, salad, strawberries
Supper - chicken thigh, roast potatoes, salad, strawberry sorbet
Snacks (am/pm) - 2 x homemade choc frozen yogurt
100%OP
Sunday
Breakfast - berry muffin, strawberries
Lunch -
Supper -
Snacks (am/pm) -
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Monday-memorial day
Tuesday
Breakfast -coffee w/ coffee mate and 1 tsp sugar, fiber one cereal and skim milk
Lunch -smart ones roasted turkey meal
Supper -turkey sub at subways with tons of veggies and no cheese
Snacks (am/pm) -orange, apple, 100 calore bag popcorn
calories-1227
Wednesday
Breakfast -coffee (with coffeemate and sugar) cheerios and skim milk
snack-yoplait greek yogurt
Lunch -2 turkey sandwiches on whole wheat
Supper -salad, spagetti and meatballs
Snacks (am/pm) -cucumber in vinegar and water
calories-1610
Thursday
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Friday
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Saturday
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Sunday
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Monday
Breakfast - 1 egg + 1/4 cup egg whites scrambled and wrapped in a small whole grain tortilla. Tea.
Lunch - Romaine leaf salad with turkey slices, chick peas, grated cheddar cheese, and Calorie Wise Sundried Tomato & Oregno salad dressing.
Supper - I wasn't hungry so I just had a small amount of the leftover spaghetti.
Snacks (am/pm) - whole wheat crackers, chick peas.
Calories: 1,387
Tuesday
Breakfast - 1/2 cup egg whites, sliced ham scrambled and rolled in a small whole grain tortilla.
Lunch - Romaine leaf salad with ham slices, chick peas, grated cheddar cheese and Calorie Wise Zesty Italian salad dressing.
Supper - Tuna Casserole
Snacks (am/pm) - 5 whole wheat crackers, 2 cheese strings
Beverages - Tea
Calories: 1,017
Wednesday
Breakfast - 1 egg + 1/4 egg whites scrambled and rolled in a small whole grain tortilla. 1/3 cup watermelon cubes.
Lunch - Tuna with Calorie Wise Miracle Whip on two slices of whole wheat bread. Yoplait Source Vanilla yogurt.
Supper - Chicken breast slices, broccoli slaw, black beans all tossed in a spicy sauce. Orange
Snacks (am/pm) - Whole wheat crackers, cheese string
Beverages - Tea
Calories - 1,279
Thursday
Breakfast - 3/4 cup, (cooked) Steel Cut Oats with skim milk and protein powder.
Lunch -Romaine leaf salad with chicken breast slices, chick peas, grated cheddar cheese and Calorie Wise Sundried Tomato & Oregeno salad dressing. 1/4 cup macaroni salad
Supper - Homemade lasagna
Snacks (am/pm) - Nectarine, 1/2 cup yogurt with 1/4 cup Harvest Crunch cereal
Beverages - Tea
Calories1,905
Friday
Breakfast - 1 egg + 1/2 cup egg whites scrambled and rolled in a small whole grain tortilla.
Lunch - Romiane leaf salad with turkey slices, chick peas, cheddar cheese and Calorie Wise Sundried Tomato & Oregano
Supper - Chicken & vegetable stirfry + 1/3 ear corn on the cob, (no butter)
Snacks (am/pm) - Yogurt with 2 tbsp. Harvest Crunch cereal, plain rice cake with cheese
Beverages - Tea, 2 vodka drinks with diet soda, (my birthday drinks)
Calories: 2,066
Saturday
Breakfast - 1 cup Steel Cut Oats with protein powder and skim milk.
Lunch - 1% cottage cheese with blueberries and protein powder
Supper - Baked cod fish, whole grain rice, 1/4 of corn of the cob
Snacks (am/pm) - yogurt with bran buds, 4 baby carrots
Beverages - Tea
Sunday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -
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Monday
Breakfast - Coffee with coffeemate, sugar , 2 large cups = 400
Lunch - BLT = 400
Supper - Steak, half a baked potato, salad = 650
Snacks (am/pm) - brownie with ice cream, hot fudge, whipped cream = quadrillion zillion, billion and 2.
Tuesday
Breakfast - 2 eggs with cheese, 1/2 toast w-butter, coffee = 600
Lunch - none
Supper - Spaghetti, garlic bread, salad
Snacks (am/pm) - 1 hard boiled egg
Wednesday
Breakfast - 2 hardboiled eggs, coffee (coffeemate and sugar)
Lunch -
Supper - Turkey curry soup, garlic bread
Snacks (am/pm) - 2 prunes
Thursday
Breakfast - coffee (coffeemate and sugar)
Lunch - ff yogurt
Supper - meatloaf, mashed potatoes, salad
Snacks (am/pm) - banana
Friday
Breakfast - coffee with coffeemate and sugar
Lunch - corn thins
Supper - pizza, salad
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
Supper -
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Sunday
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Monday
Breakfast - 1c multigrain cheerios w/ 1c 8th Continent light vanilla soy milk
Lunch - 1/2 bologna(lite)w/jalapeno cheese sandwich
Supper - 2 bbq'd chicken legs, 1/4c mac salad, 1/4c potato salad
Snacks (am/pm) - p.m. - 1 slice light 5 grain bread w/ nutella water - 64oz
Tuesday
Breakfast - EAS lowcarb shake
Lunch - Roastbeef w/ jalapeno cheese slice, dijon & horseradish on light 5 grain bread sandwich, 10 reduced fat ruffles, coke zero
Supper - 4oz pork shoulder steak, 3c salad w/ radishes, grape tomatoes, 2T bleu cheese
Snacks (am/pm) - late afternoon snack- EAS lc shake water - 84oz
Wednesday
Breakfast - 3oz pork shoulder steak w/ jalapeno cheese stick
Lunch -Roastbeef & colby cheese sandwich w/ 5 spicy funons
Supper - 1c spaghetti & meat sauce, 3c salad w/ radishes, grape tomatoes, 2T bleu cheese
Snacks (am/pm) - am - EAS lc shake
Thursday
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Friday
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Saturday
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Sunday
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Wednesday
Breakfast -ew & spinach omlette, 2 toast, 20 oz water, 2 coffee=300
MidMorning-tea & greek yogurt=190
Lunch -2 oz chix, salad, 2 sm ww pita w/ dressing-280
Supper -
Snacks (am/pm) -
Thursday
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Lunch -
Supper -
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Friday
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Saturday
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Sunday
Breakfast -
mid-morning-
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afternoon-
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Snacks -
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Let's see if I remember to come back and use this.
Monday
Breakfast - toast
Lunch - leftover chinese
Supper - burrito w avocado and tomato
(didn't count points)
Tuesday
Breakfast - eggs, toast (5)
Lunch - leftover tilapia, baked potato, edamame (8)
Supper - pork, corn, green beans (6)
Snacks (am/pm) - cheese stuck, peanut butter, mini b&j ice cream (8)
=27/27 points
Wednesday
Breakfast - protein shake w/ soy milk, 5 strawberries (4)
Lunch - ham and cheese sammich, lettuce and banana peppers, broccoli, edamame (6)
Supper - deep dish taco pizza casserole, salad (8)
Snacks (am/pm) - cheese stick, peach, pb (5)
=23/27 points - might have another 1/2 serving of the casserole at dinner.
Thursday
Breakfast -
Lunch -
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Friday
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Saturday
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Sunday
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Monday
Breakfast - 1 egg with 1/4 C. whites. 1 T salsa. corn tortilla HNS (high nutrient suppliment)
Snack- HNS
Lunch - fish, broccoli HNS
Snack - HNS
Supper - soup, veggie and ckix HNS
Tuesday
Breakfast - 1 egg with 1/4 C. whites. 1 T salsa. corn tortilla HNS
I really don't remember what I ate yesterday, I did remain OP
Wednesday
Breakfast - cottage cheese HNS
Snack- HNS
Lunch - 3 oz cheese tomato 1 corn tortilla HNS
Snack- cottage cheese HNS
Supper - pork loin HNS
Thursday
Breakfast - pork loin HNS
Snack- almonds, strawberries
Lunch - cheese, turkey, lettuce salad
Snack- HNS
Supper - fish HNS
Friday
Breakfast - cottage cheese HSN
Lunch -
Supper -
Snacks (am/pm) -
Saturday
Breakfast -
Lunch -
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Sunday
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