| | Breakfast | Lunch | Dinner |
M
O
N |
Crispix Cereal with Milk (2 of 1) |
Peanut Butter Toast (1 of 1) |
Apple (1 of 1) |
Turkey Sausages (1 of 4) |
|
Grilled Pineapple Ham and Cheese (2 of 2) |
Apple Salad with Yogurt Dressing (2 of 6) |
|
Penne and Sausage in Creamy Tomato Sauce (1 of 4) |
Dinner Biscuits (1 of 5) |
Garlic Herb Butter (1 of 12) |
Roasted Peppers, Asparagus and Zucchini (1 of 4) |
|
| Snacks: |
| Exercise: |
Calories
2442 / 3400 | Carbs
309 / 408g | Fat
88 / 125g | Unsat.: 44g (50%)
Sat.: 44g (50%) | Protein
108 / 162g | Sugars
126g | Fiber
32 / 30g | Sodium
5647 / 2488mg | Calcium
0 / 1000mg | Pts
55 |   |
|
T
U
E |
Hard Boiled Eggs (1 of 4) |
Cheese Toast (1 of 1) |
Cherry Berry Banana (1 of 4) |
|
Egg and Cheese Muffins (1 of 4) |
Tuna Hoagies (2 of 4) |
Potato Chips - Reduced Fat (2 of 4) |
|
Pasta with Olives Thyme and Lemon (1 of 4) |
Broccoli Saute (1 of 4) |
Corn Cakes with Sun-dried Tomatoes and Goat Cheese (1 of 6) |
|
| Snacks: |
Exercise:
 Weight lifting -- moderate (60 min. 252 cals)
Total Burned: 1986(sedentary) + 252(exercise) = 2238 Total Cals: 2290(eaten) - 2238(burned) = 52 |
Calories
2290 / 3400 | Carbs
255 / 408g | Fat
90 / 125g | Unsat.: 48g (53%)
Sat.: 42g (47%) | Protein
115 / 162g | Sugars
46g | Fiber
21 / 30g | Sodium
4198 / 2488mg | Calcium
0 / 1000mg | Pts
52 | |
|
W
E
D |
Leggo My Breakfast (1 of 1) |
Packaged Potato Gnocchi (1 of 4) |
Ultimate French Toast (1 of 4) |
Bacon (1 of 4) |
Strawberries (1 of 4) |
|
Falafel Pitas (1.5 of 6) |
Avocado Garden Salad (1 of 6) |
Banana (0.5 of 1) |
Raspberry Vinaigrette (2 of 20) |
|
Spaghetti and Meat Sauce (1 of 6) |
Broccoli Parmigiano (1 of 8) |
Ready to Bake Breadsticks (1 of 4) |
|
| Snacks: |
| Exercise: |
Calories
2472 / 3400 | Carbs
360 / 408g | Fat
76 / 125g | Unsat.: 48g (63%)
Sat.: 28g (37%) | Protein
88 / 162g | Sugars
129g | Fiber
33 / 30g | Sodium
6061 / 2488mg | Calcium
0 / 1000mg | Pts
55 | |
|
T
H
U |
Crispix Cereal with Milk (1 of 1) |
Berry Melon Mix (1 of 4) |
Goat Cheese Omelet (1 of 1) |
|
Roaring Roastbeef Lettuce Wraps (2 of 4) |
Apple (2 of 1) |
Tossed Salad (2 of 4) |
|
Angel Hair Garlic Shrimp (1 of 4) |
Apple Salad with Yogurt Dressing (1 of 6) |
Cheesy Garlic Bread (1 of 8) |
Green Bean Artichoke Bake (1 of 6) |
|
| Snacks: |
Exercise:
Weight lifting -- moderate (60 min. 252 cals)
Total Burned: 1986(sedentary) + 252(exercise) = 2238 Total Cals: 2069(eaten) - 2238(burned) = -169 |
Calories
2069 / 3400 | Carbs
231 / 408g | Fat
81 / 125g | Unsat.: 31g (38%)
Sat.: 50g (62%) | Protein
98 / 162g | Sugars
87g | Fiber
36 / 30g | Sodium
4383 / 2488mg | Calcium
0 / 1000mg | Pts
47 | |
|
F
R
I |
Breakfast Parfaits (1 of 4) |
Western Omelette (1 of 2) |
Whole-Wheat Toast with Buttery Spread (1 of 1) |
|
Caesar Chicken Salad Sandwiches (1 of 2) |
Grilled Peanut Butter and Jelly Sandwiches (1.5 of 4) |
Pear (2 of 1) |
|
Creamy Macaroni and Cheese (1 of 4) |
Pasta Carbonara (1 of 4) |
Cheesy Garlic Bread (1 of 8) |
|
| Snacks: |
| Exercise: |
Calories
2696 / 3400 | Carbs
333 / 408g | Fat
103 / 125g | Unsat.: 50g (49%)
Sat.: 53g (51%) | Protein
118 / 162g | Sugars
115g | Fiber
32 / 30g | Sodium
4955 / 2488mg | Calcium
0 / 1000mg | Pts
62 | |
|
S
A
T |
Corned Beef Omelette (1 of 6) |
Golden Fruit Salad (1 of 6) |
Whole-Wheat Toast with Buttery Spread (1 of 1) |
|
Mini Ham and Pineapple Pizzas (1 of 4) |
Strawberry Bruschetta (1 of 4) |
Confetti Macaroni Salad (1 of 4) |
|
Cedar Baked Salmon (1 of 6) |
Bok Choy Stir Fry (1 of 4) |
Corn Rice Saute (1 of 4) |
Arugula Pear Salad with Blue Cheese Dressing (1 of 4) |
|
| Snacks: |
| Exercise: |
Calories
2140 / 3400 | Carbs
233 / 408g | Fat
96 / 125g | Unsat.: 55g (57%)
Sat.: 41g (43%) | Protein
95 / 162g | Sugars
82g | Fiber
29 / 30g | Sodium
3927 / 2488mg | Calcium
0 / 1000mg | Pts
50 | |
|
S
U
N |
Plain Homemade Pancakes (1 of 4) |
Blueberry Syrup (1 of 10) |
|
Chicken Patties (1 of 4) |
Baked Pears with Orange Sauce (1 of 6) |
Margherita Focaccia (1 of 4) |
|
Chicken with Zinfandel Pears (1 of 6) |
Candied Carrots (1 of 4) |
Lemon Walnut Brussels Sprouts (1 of 4) |
Long Grain and Wild Rice Mix - Packaged (1 of 4) |
|
| Snacks: |
Exercise:
Weight lifting -- moderate (60 min. 252 cals)
Total Burned: 1986(sedentary) + 252(exercise) = 2238 Total Cals: 2521(eaten) - 2238(burned) = 283 |
Calories
2521 / 3400 | Carbs
299 / 408g | Fat
92 / 125g | Unsat.: 52g (57%)
Sat.: 40g (43%) | Protein
106 / 162g | Sugars
118g | Fiber
21 / 30g | Sodium
3716 / 2488mg | Calcium
0 / 1000mg | Pts
57 | |
|
