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

BREKKiE: Hazelnut Frappuccino, 1 egg plus 2 egg white scrambled, (workout morning) Coffee
LUNCH: Chicken Broth with Summer squash, radish, green onions and 1 oz leftover pork loin roast, zucchini chips, 1/2 serving snackergy bbq potato zippers!!!
SUPPER: hamburger, greek salad
SNACK: "mock" wine!!

Tuesday

BREKKiE: Chocolate Frappuccino
LUNCH: Soup and Squash chips
SUPPER: Taco Salad
SNACK: "mock" wine!!

Wednesday

BREKKiE: Mocha Frappuccino
LUNCH: Veggie Stir Fry with Jicama Water Chestnuts!! (recipe in thread), 1/2 quest bar, chai tea
SUPPER: Taco Salad
SNACK: "mock: wine!!

Thursday

BREKKiE: Mocha Frappuccino, 1 egg 1 turkey sausage (work out day)
SNACK: Coco-Roca Protein Shake (after 15 mile bike ride pick me up protein drink)
LUNCH: Chicken Noodle Soup with broccoli
SUPPER: OUTBACK victorias filet, mixed seasonal veggies
SNACK: coffee, 2 mini biscottis

Friday

BREKKiE: Mocha Frappuccino
SNACK: Chai Tea
LUNCH: outback leftovers
SUPPER: Chicken Nuggets, Coconut Curry Cauliflower
SNACK: "mock: wine!!

Saturday

BREKKiE: Mocha Frappuccino
LUNCH: Mama Lupes Quesadilla with Peppers and Onions, 3 oz beef
SUPPER: 5 oz fajita chicken, peppers, squash, zucchini saute
SNACK: CoCo Hazlenut Cookies!!!!!! Grape Drink

Sunday

BREKKiE: Mocha Frappuccino and Coffee with 1 oz milk
LUNCH: Chicken Noodle Soup, Zucchini
SUPPER: Greek Salad
SNACK: Grape Drink

Monday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 med. banana
Lunch - salad (spinach, romaine, tomatoes, carrots, seeds, light balsamic vinaigrette)
Supper - stir-fry (broc, cauli, carrots, garlic, soy beans, rice)
Snacks - 1c black coffee; 90 cal nature valley thin bar; 2 chocolate almonds
Water intake - 4 litres

Tuesday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 med. banana
Lunch - leftover stir-fry (broc, cauli, carrots, garlic, soy beans, rice)
Supper - homemade soup (onion, celery, carrot, broc, cauli, romano & garbanzo beans, black eyed peas, quinoa, spices) with small whole grain bun
Snacks - 1c black coffee; 90 calorie special k bar
Water intake - 4 litres

Wednesday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 med. banana
Lunch - leftover homemade soup (onion, celery, carrot, broc, cauli, romano & garbanzo beans, black eyed peas, quinoa, spices)
Supper - homemade burrito (corn tortilla, black beans, light cheddar, spinach, tomatoes)
Snacks - 1c black coffee; 90 calorie special k bar
Water intake - 3.5 litres

Thursday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 granny smith apple
Lunch - veggie sandwich (wholegrain bread; lettuce, tomato, cucumber, pickle, cheese, mustard, light mayo)
Supper - sushi (brown rice; mushroom; carrot; avocado; lettuce; cucumber); seaweed salad; edamame
Snacks - 1c black coffee; 90 calorie special k bar
Water intake - 4 litres

Friday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 granny smith apple
Lunch - 1 small piece of pizza (cheese; pineapple; mushroom; olives; peppers); raw broccoli, carrots and tomatoes
Supper - wrap (corn tortilla; light hummus; spinach; cucumber; tomato); raw carrots
Snacks - 1c black coffee; plum; 4 peanut m&ms
Water intake - 4 litres

Saturday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 med. banana
Lunch - salad (spinach; broc; cabbage; carrot; tomato; cucumber; seeds; light balsamic vinaigrette)
Supper - whole wheat pasta with tomato sauce and spinach; steamed broccoli
Snacks - 1c black coffee; green grapes; 1/2c frozen yogurt
Water intake - 4 litres

Sunday
Breakfast - Vegan Proteins+ in 1c unsweetened almond milk; 1 med. banana
Lunch - 2 poached eggs; 1c shredded potatoes; 2c steamed broc.
Supper - salad (spinach; broc; cabbage; carrot; tomato; dried cranberries; seeds; light balsamic vinaigrette)
Snacks - 1c black coffee; 1 cheese string
Water intake - 4 litres

Monday - 1365
Breakfast - bagel thin, peanut butter - 300
Lunch - Beef stew, dinner roll - 486
Snack - lays baked chips - 120
Dinner - manicotti, sugar free jello, brownie - 459

Tuesday - 1459
Breakfast - bagel thin, peanut butter, milk - 327
Lunch - taco chicken foil-pack, cheesy peas - 443
Snack - lays baked chips - 120
Dinner - pb crackers, jr breakfast burrito, 2 cheese sticks - 569

Wednesday - 1430
Breakfast - bagel thin, peanut butter - 300
Lunch - taco chicken foil-pack, cheesy peas - 443
Dinner - jambalaya, brownie - 688

Monday
Breakfast -
Lunch -
Supper -
Snacks (am/pm) -

Tuesday
Pre-breakfast - 1 cup hot water with half a lemon
Breakfast -1 packet quick cooking steel cut oats, 1 cup almond milk (180 + 90)
Lunch -subway melt
Supper -
Snacks (am/pm) -2 squares of chocolate (49.5), sesame snaps (180)

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)

Tuesday

Breakfast -organic plain greek yogurt, 1 tbsp raw honey, 1/2 cup locally made granola
-splenda sweet tea
Lunch -1/2 cup homemade hummus, 1 serving wheat thins
-strawberry greek yogurt
-organic coffee with splenda and creamer
Supper -whole wheat pita with turkey, hummus, spinach, sun dried tomatoes, red onion
-splenda sweet tea
Snacks (am/pm) am-banana with organic dark choc. PB
pm-fig bars made with stone ground wheat and natural sugars
-oraganic coffe with splenda and creamer
-a ton of water!


Wednesday
Breakfast -2 eggs, whole wheat pita, pesto, sun dried tomatoes, spinach and cheese
-spenda sweet tea
Lunch -hummus, wheat thins
-greek yogurtw blueberry
-organic coffee w splenda and creamer
Supper -2 filets of tilapia cooked in coconut oil and dipped in egg and cracker crumbs. Added lemon juice.
-large spinach salad with tomato, kalamata olives, orange pepper, mushrooms, 1 serving natural cheese and ranch
- splenda sweet tea
Snacks (am/pm) am- -banana and organic choc pb
pm half locally made granola bar
tons of water, some lime water with splenda

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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