Day 51/63 – June 12 Food Log
Yesterday’s food log – been a crazy week with work. Another day where calories are too low and not enough meals – but still pretty clean at least.
I finally have a bit of breathing room, so tonight I’m off to the gym for a back workout, then konditioning class tomorrow and the gym again on Sunday. I haven’t worked out since Tuesday and I’m going to go crazy :|
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| 2 – Meal # 2 ( 1 serving ) | 0 |
0 |
0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Caesar dressing, low-calorie ( 1 tablespoon ) | 17 | 1 | 3 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 7 oz, boneless, cooked, skinless ) | 321 | 7 |
0 |
60 |
| 3 – Meal # 3 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Chicken Snack Wrap ( 2 serving ) | 540 | 20 | 52 | 36 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Almonds, unroasted ( 20 almond ) | 139 |
12 |
5 | 5 |
| Total | 1536 | 53 | 132 | 130 |
Day 50/63 – June 11 Food Log
Food log for Wednesday – crazy day – managed to keep pretty clean, but calories are too low.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 |
6 |
| Egg, whole, raw ( 2 large ) | 149 |
10 |
1 | 12 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| Cheese, Mozzarella, part skim ( 1 slice (1 oz) ) |
79 |
5 | 1 | 8 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 | 0 | 2 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 7 oz, boneless, cooked, skinless ) | 321 | 7 | 0 |
60 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 | 0 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken Snack Wrap ( 2 serving ) | 540 | 20 |
52 |
36 |
| Total | 1640 | 51 | 136 | 153 |
Day 49/63 – June 10 Food Log
Here’s my food log for Tuesday – not bad, but too much protein and not enough carbs.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 0.5 serving ) | 100 | 3 |
16 |
3 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Cheese, Mozzarella, part skim ( 1 slice (1 oz) ) | 79 | 5 | 1 | 8 |
| Apple, raw ( 1 small (2-1/2″ dia) (approx 4 per lb) ) | 63 | 0 | 16 |
0 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Tuna, canned, water pack ( 4 oz ) | 132 | 1 | 0 | 29 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 | 0 |
2 |
0 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) |
62 |
0 | 15 | 1 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| PW – Post Workout ( 1 serving ) | 0 |
0 |
0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Spinach, raw ( 3 cup ) | 20 | 0 |
3 |
3 |
| Chicken, leg (drumstick and thigh), with or without bone, broiled, skin not eaten ( 1 large leg (yield after cooking, bone and skin removed) ) |
242 |
11 | 0 | 34 |
| Chicken, wing, with or without bone, roasted, skin not eaten ( 1 large wing (yield after cooking, bone and skin removed) ) | 54 | 2 | 0 | 8 |
| Caesar dressing, low-calorie ( 2 tablespoon ) | 33 | 1 | 6 |
0 |
| Total | 2154 | 56 | 167 | 240 |
Day 48/63 – June 9th Food Log
Here’s my food log from yesterday. Too few calories and too much fat relative to carbs… but not terrible.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Bio Protein Chocolate Peanut Butter Bar ( 1 serving ) | 320 | 8 | 40 |
23 |
| 2 – Meal # 2 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Cheese, Mozzarella, part skim ( 3 slice (1 oz) ) | 238 | 15 | 3 | 23 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 |
0 |
0 |
| PC Flax Tortilla ( 1 serving ) |
200 |
5 | 32 | 6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 1 cup, cooked, diced ) | 221 | 5 | 0 | 42 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Almonds, unroasted ( 20 almond ) | 139 |
12 |
5 | 5 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Chicken, leg (drumstick and thigh), with or without bone, broiled, skin not eaten ( 1 large leg (yield after cooking, bone and skin removed) ) |
242 |
11 | 0 | 34 |
| Spinach, raw ( 1 cup ) | 7 | 0 | 1 | 1 |
| Lettuce, cos or romaine, raw ( 2 cup shredded ) | 16 | 0 | 3 |
2 |
| Caesar dressing, low-calorie ( 1 tablespoon ) | 17 |
1 |
3 | 0 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Orange, raw ( 1 small (2-3/8″ dia) ) | 45 | 0 | 11 | 1 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 |
3 |
24 |
| Total | 1878 | 60 | 125 | 209 |
Day 42/63 – June 4 Food Log
Here’s my food log from today. Came up about 100 cals short… but who cares. I just need to be in a decent range consistently – not perfect every time. I’m not going to keep tracking my diet every day for the rest of my life. I just want to get a good sense of what I’m taking in and what I need so I can work it out in my head in the future.
As I lose weight I might come back to this for a week at a time as a way of making sure my adjustments are correct, but otherwise I’d like to avoid tracking all of this.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| LOUIS RICH, Turkey Breast and White Turkey (smoked sliced) ( 4 serving ) | 112 | 3 |
3 |
20 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) |
81 |
0 | 21 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Alexia Oven Fries ( 1 serving ) | 150 | 4 | 25 |
3 |
| Salmon, steamed or poached ( 5 oz, boneless, cooked ) | 206 |
6 |
0 | 35 |
| Asparagus, raw ( 10 medium spear (5-1/4″ to 7″ long) ) | 37 | 0 | 7 | 4 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) | 62 | 0 | 15 | 1 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 |
0 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 |
1 |
3 | 24 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Salmon, steamed or poached ( 5.5 oz, boneless, cooked ) | 226 | 7 | 0 | 39 |
| Alexia Oven Fries ( 1 serving ) | 150 | 4 |
25 |
3 |
| Asparagus, raw ( 10 medium spear (5-1/4″ to 7″ long) ) |
37 |
0 | 7 | 4 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Berries, raw, NFS ( 1 cup ) | 45 | 1 | 11 |
1 |
| Cheese, cottage, lowfat (1-2% fat) ( 0.5 cup ) | 82 |
1 |
3 | 14 |
| Total | 2104 | 49 | 182 | 231 |
Day 41/63 – June 3 Food Log
Was busy with work last night so I never got around to posting this. Here’s my food log for yesterday.
I was in the area of whole foods and decided to stop in and get a few things. I love cooking and I’m a bit of a foodie so I always enjoy wandering the aisles there and picking up some new flavours. Got some spices and some really good Dijon and German style mustards – perfect for adding a lot of flavour to a sandwich / wrap without adding extra calories.
I also got a piece of cheese pizza and a piece of carrot cake. I knew my calories were low for the day up to that point and I knew I could fit it in so I did. Little things like this remind me that I’m not on a diet – I need to eat in a way that I can maintain for the rest of my life and that includes the occasional indulgence.
Even with that, I ended up coming in right where I wanted for calories – short on protein and high on fat, but no worries.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 |
2 |
25 | 6 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) | 25 | 0 | 6 | 0 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) |
81 |
0 | 21 | 0 |
| Our Compliments Skim Cheese String ( 1 serving ) | 60 | 4 | 0 | 6 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Mayonnaise-type salad dressing, fat-free ( 1 tablespoon ) | 12 |
0 |
2 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Chicken, canned, meat only, light meat ( 1 can (5 oz) yields ) | 198 | 5 | 0 | 36 |
| Orange, raw ( 1 cup, sections ) | 85 | 0 |
21 |
2 |
| 4 – Meal # 4 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Almonds, unroasted ( 15 almond ) | 104 | 9 | 4 | 4 |
| Apple, raw ( 1 cup, NFS ) | 74 | 0 | 19 |
0 |
| 5 – Meal # 5 ( 1 serving ) | 0 |
0 |
0 | 0 |
| LOUIS RICH, Turkey Breast and White Turkey (smoked sliced) ( 4 serving ) | 112 | 3 | 3 | 20 |
| Pizza, cheese, thin crust ( 0.25 large pizza (15″ dia) ) | 505 | 19 | 59 | 23 |
| Cake, carrot, with icing ( 1 piece (1/10 of 1-layer, 8″ or 9″ dia) ) | 328 | 17 |
42 |
3 |
| Total | 2198 | 77 | 239 | 143 |
Day 39/63 – June 1 Food Log
Here’s my food log from yesterday – came in a tiny bit over what I was shooting for but no worries. Usually when I go for dinner at my parent’s place I eat a lot. Still did sort of here, but managed to keep it within range.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) | 183 | 4 | 0 |
34 |
| Egg, whole, raw ( 4 large ) | 298 |
20 |
2 | 25 |
| Pepper, sweet, red, raw ( 1 large (2.25 per pound, approx 3-3/4″ long, 3″ dia) ) | 44 | 0 | 11 | 1 |
| Spinach, raw ( 1 cup ) | 7 | 0 | 1 | 1 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 |
25 |
6 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) |
25 |
0 | 6 | 0 |
| PW – Post Workout ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 |
48 |
| Orange, raw ( 1 medium (2-5/8″ dia) ) | 62 |
0 |
15 | 1 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 | 32 | 6 |
| Spinach, raw ( 1 cup ) | 7 | 0 |
1 |
1 |
| Sauce, KRAFT Barbecue Sauce Hickory Smoke ( 1 tablespoons ) |
20 |
0 | 4 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) | 183 | 4 | 0 | 34 |
| Apple, raw ( 1 medium (2-3/4″ dia) (approx 3 per lb) ) | 81 | 0 | 21 |
0 |
| 3 – Meal # 3 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Chicken, thigh, with or without bone, broiled, skin not eaten ( 4 medium thigh (yield after cooking, bone and skin removed) ) | 431 | 22 | 0 | 54 |
| Rice, white, long-grain, regular, cooked ( 1 cup ) | 205 | 0 | 45 | 4 |
| Almonds, unroasted ( 10 almond ) | 69 | 6 |
2 |
3 |
| Broccoli, raw ( 1 cup, NFS ) |
25 |
0 | 5 | 3 |
| Cheese, Mozzarella, part skim ( 1 cubic inch ) | 49 | 3 | 1 | 5 |
| Tomatoes, raw ( 1 small whole (2-2/5″ dia) ) | 19 | 0 | 4 |
1 |
| Onions, mature, raw ( 1 large slice (1/4″ thick) ) | 14 |
0 |
3 | 0 |
| Cucumber pickles, dill ( 3 medium (3-3/4″ long) ) | 35 | 0 | 8 | 1 |
| Total | 2343 | 72 | 193 | 229 |
Day 38/63 – May 31 Food Log
Strange day yesterday – was acting as an entertainer at a movie premiere / gala after-party. I knew I wasn’t going to be able to get much decent food later on in the day, so I loaded up a bit more in the morning / noon before I left. I did manage to keep my calories right around where I wanted them – even with a few beers and a croissant thrown in. I still dropped weight too!
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 |
48 |
| Peanut butter ( 1 tablespoon ) | 95 |
8 |
3 | 4 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| ON 100% Whey – Rocky Road ( 2 serving ) | 240 | 2 | 6 | 48 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, boneless, cooked, skinless ) |
183 |
4 | 0 | 34 |
| Olive oil ( 0.25 tablespoon ) | 30 | 3 | 0 | 0 |
| Onions, mature, raw ( 0.5 large ) | 29 | 0 | 6 |
1 |
| Spaghetti, whole-wheat, dry ( 1.5 oz ) | 149 |
1 |
32 | 6 |
| Tomatoes, raw ( 0.5 large whole (3″ dia) ) | 19 | 0 | 4 | 1 |
| Our Compliments Skim Cheese String ( 1 serving ) | 60 | 4 | 0 | 6 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| 4 – Meal # 4 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Taco Bell Chicken Soft Taco ( 1 serving ) | 270 | 16 | 20 | 12 |
| Stella Artois ( 0.6 liter ) | 240 | 0 | 17 |
2 |
| 5 – Meal # 5 ( 1 serving ) | 0 |
0 |
0 | 0 |
| Popcorn, popped in oil, unbuttered ( 3 cup, popped ) | 165 | 9 | 19 | 3 |
| Stella Artois ( 0.7 liter ) | 280 | 0 | 20 | 2 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Croissant, cheese ( 1 croissant ) |
174 |
9 | 20 | 4 |
| Total | 2373 | 64 | 186 | 177 |
Day 37/63 – May 30th Food Log
Here’s my food log for today. Didn’t eat enough today. Not a workout day, but still, I should be keeping calories at least around 2200. I screwed up my eggs this morning by overcooking them and forgetting the salt – was in a rush. I couldn’t eat them – it was like eating bland rubber :| I can’t usually stand wasting food, but I took one bite and almost threw up…
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 |
6 |
| ON 100% Whey – Rocky Road ( 1.5 serving ) | 180 |
2 |
5 | 36 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) | 25 | 0 | 6 | 0 |
| 2 – Meal # 2 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3.5 slice (1 oz) ) | 109 | 2 |
0 |
22 |
| PC Flax Tortilla ( 0.5 serving ) |
100 |
3 | 16 | 3 |
| Mayonnaise, low-calorie or diet ( 0.5 tablespoon ) | 18 | 1 | 1 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Olive oil ( 0.25 tablespoon ) | 30 |
3 |
0 | 0 |
| Onions, mature, raw ( 0.25 large ) | 14 | 0 | 3 | 0 |
| Spaghetti, whole-wheat, dry ( 1.5 oz ) | 149 | 1 | 32 | 6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 4 oz, with bone, cooked, without skin (yield after bone removed) ) | 144 | 3 |
0 |
27 |
| Tomatoes, raw ( 0.5 large whole (3″ dia) ) |
19 |
0 | 4 | 1 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3.5 slice (1 oz) ) | 109 | 2 | 0 |
22 |
| PC Flax Tortilla ( 0.5 serving ) | 100 |
3 |
16 | 3 |
| Mayonnaise, low-calorie or diet ( 0.5 tablespoon ) | 18 | 1 | 1 | 0 |
| Almonds, unroasted ( 15 almond ) | 104 | 9 | 4 | 4 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Olive oil ( 0.25 tablespoon ) |
30 |
3 | 0 | 0 |
| Onions, mature, raw ( 0.25 large ) | 14 | 0 | 3 | 0 |
| Spaghetti, whole-wheat, dry ( 1.5 oz ) | 149 | 1 | 32 |
6 |
| Tomatoes, raw ( 0.5 large whole (3″ dia) ) | 19 |
0 |
4 | 1 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 6.5 oz, with bone, cooked, without skin (yield after bone removed) ) | 234 | 5 | 0 | 44 |
| Our Compliments Skim Cheese String ( 1 serving ) | 60 | 4 | 0 | 6 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 |
0 |
0 |
| Strawberries, raw ( 5 large (1-3/8″ dia) ) |
27 |
0 | 6 | 1 |
| Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) | 68 | 0 | 9 | 7 |
| True Protein Casein Mix ( 1 serving ) | 110 | 0 | 0 |
26 |
| Total | 1976 | 46 | 169 | 222 |
Day 36/63 – May 29th Food Log
Here’s my food log for yesterday. Would have posted it last night, but was up late working and wanted to get right to bed to make sure I got my 7 hours of sleep.
So far I’ve been sticking to the intake I was shooting for. Minor tweaks – balance out the carbs/protein a bit, but otherwise I think it’s fine.
| Cals | Fat | Carb | Prot | |
|---|---|---|---|---|
| 1 – Meal # 1 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Egg, whole, raw ( 2 large ) | 149 | 10 | 1 |
12 |
| Egg, white only, cooked ( 2 white ) | 33 |
0 |
1 | 7 |
| ON 100% Whey – Rocky Road ( 1 serving ) | 120 | 1 | 3 | 24 |
| Cereals, oats, regular and quick and instant, without fortified, cooked with water, with salt, (oats) ( 1 cup ) | 145 | 2 | 25 | 6 |
| Strawberry Jam – PC Twice The Fruit ( 1 tablespoon ) | 25 | 0 |
6 |
0 |
| 2 – Meal # 2 ( 1 serving ) |
0 |
0 | 0 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 2 oz, with bone, cooked, without skin (yield after bone removed) ) | 72 | 2 | 0 | 14 |
| PC Flax Tortilla ( 0.5 serving ) | 100 | 3 | 16 |
3 |
| Spinach, raw ( 0.5 cup ) | 3 |
0 |
1 | 0 |
| 3 – Meal # 3 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 5 oz, with bone, cooked, without skin (yield after bone removed) ) | 180 | 4 | 0 | 34 |
| PC Flax Tortilla ( 1 serving ) | 200 | 5 |
32 |
6 |
| Spinach, raw ( 0.5 cup ) |
3 |
0 | 1 | 0 |
| Sauce, KRAFT Barbecue Sauce Original ( 0.5 tablespoons ) | 10 | 0 | 2 | 0 |
| 4 – Meal # 4 ( 1 serving ) | 0 | 0 | 0 |
0 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 2 oz, with bone, cooked, without skin (yield after bone removed) ) | 72 |
2 |
0 | 14 |
| PC Flax Tortilla ( 0.5 serving ) | 100 | 3 | 16 | 3 |
| Orange, raw ( 1 cup, sections ) | 85 | 0 | 21 | 2 |
| PW – Post Workout ( 1 serving ) | 0 | 0 |
0 |
0 |
| ON 100% Whey – Rocky Road ( 2 serving ) |
240 |
2 | 6 | 48 |
| 5 – Meal # 5 ( 1 serving ) | 0 | 0 | 0 | 0 |
| Spaghetti, whole-wheat, dry ( 1.5 oz ) | 149 | 1 | 32 |
6 |
| Chicken, breast, with or without bone, roasted, skin not eaten ( 5 oz, with bone, cooked, without skin (yield after bone removed) ) | 180 |
4 |
0 | 34 |
| Tomatoes, raw ( 0.5 large whole (3″ dia) ) | 19 | 0 | 4 | 1 |
| Onions, mature, raw ( 0.25 large ) | 14 | 0 | 3 | 0 |
| Olive oil ( 0.25 tablespoon ) | 30 | 3 |
0 |
0 |
| Broccoli, raw ( 1 cup, NFS ) |
25 |
0 | 5 | 3 |
| 6 – Meal # 6 ( 1 serving ) | 0 | 0 | 0 | 0 |
| True Protein Casein Mix ( 1 serving ) | 110 | 0 | 0 |
26 |
| Strawberries, raw ( 5 large (1-3/8″ dia) ) | 27 |
0 |
6 | 1 |
| Yogurt, plain, nonfat milk ( 0.5 cup (8 fl oz) ) | 68 | 0 | 9 | 7 |
| Total | 2159 | 42 | 191 | 250 |