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diet1

Page history last edited by PBworks 16 years, 7 months ago

 Week 1 Diet: August 27-September 2, 2007

Monday, August 27, 2007

 Free Weight Loss Diary
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 4 0z Dannon Activia Light Nonfat Yogurt - Vanilla 70 0 0 5 75 13 3 9 5
2 1 packet (43g/1.5oz) Kashi Heart to Heart Instant Oatmeal Golden Brown Maple 320 4 0 0 200 66 10 24 8
  390 4 0 5 275 79 13 33 13
Lunch                  
1 cup cherry tomatoes Tomatoes, red, ripe, raw, June thru October average 31 0 0 0 13 7 2 0 1
1 patty (4 oz, raw) (yield after cooking) Poultry food products, ground turkey, cooked 193 11 3 84 88 0 0 0 22
2 Serving - 85 G DOLE FRESH VEGETABLES - SALAD BLENDS - BABY SPINACH & RED LEAF 5 OZ BAG 30 0 0 0 40 8 4 4 2
1 2 Tbsp (30ml) Organic Omega-3 Golden Balsamic Vinaigrette 110 11 2 0 280 3 0 2 0
  364 22 5 84 421 18 6 6 25
Dinner                  
1 Serving - 57 G THOMAS' - PITA BREAD - SAHARA 100% WHOLE WHEAT REGULAR SIZE 6 CT 12 OZ BAG 140 2 0 0 310 27 5 2 6
4 leaf inner Lettuce, green leaf, raw 3 0 0 0 5 1 0 0 0
1 cup, chopped or diced Chicken, broilers or fryers, breast, meat only, cooked, roasted 231 5 1 119 104 0 0 0 43
1 3.5 Ounces Talapia 93 1 1 55 37 0 0 0 20
1 cup cherry tomatoes Tomatoes, red, ripe, raw, November thru May average 31 0 0 0 13 7 2 0 1
  498 8 2 174 469 35 7 2 70
Snack                  
1 extra small (less than 6" long) Bananas, raw 72 0 0 0 1 19 2 10 1
1 1 scoop (32g) Max Muscle High 5 Vanilla 118 1 1 28 72 1 0 1 26
1 cup, cubes Melons, cantaloupe, raw 54 0 0 0 26 13 1 13 1
1 1 package (38g) Nabisco Fig Newtons Minis 130 3 1 0 140 26 2 14 2
  374 4 2 28 239 59 5 38 30
Water Tracker                  
                 
Totals
Target
Balance
1626
1500
126
38
40
2
9
10
1
291
225
66
1404
1500
96
191
225
34
31
25
6
79
30
49
138
50
88
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

Tuesday, August 28, 2007

 Free Calorie Guide
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 cup Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 122 5 3 20 100 11 0 12 8
2 3/4 cup (27g) Cheerios Oat Cluster Crunch 200 2 0 0 280 44 4 16 4
  322 7 3 20 380 55 4 28 12
Lunch                  
3 cherry Tomatoes, red, ripe, raw, year round average 9 0 0 0 3 2 1 1 0
3 leaf inner Lettuce, green leaf, raw 2 0 0 0 4 0 0 0 0
1 3.5 Ounces Talapia 93 1 1 55 37 0 0 0 20
  104 1 1 55 44 2 1 1 20
Dinner                  
1 item Fast foods, cheeseburger; single, regular patty; plain 303 14 5 41 589 30 1 5 15
6 fl oz Alcoholic beverage, distilled, vodka, 80 proof 385 0 0 0 2 0 0 0 0
15 strip Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased 305 8 2 0 728 54 4 0 5
  993 22 7 41 1319 84 5 5 20
Snack                  
1 cup, cubes Melons, cantaloupe, raw 54 0 0 0 26 13 1 13 1
1 8 fl oz Naked Blue Machine 170 0 0 0 10 41 8 29 1
1 oz Cookies, brownies, commercially prepared 115 5 1 5 88 18 1 10 1
1 fruit (2-7/8" dia) Oranges, raw, navels 69 0 0 0 1 18 3 12 1
1 cup, chopped or diced Chicken, broilers or fryers, breast, meat only, cooked, roasted 231 5 1 119 104 0 0 0 43
2 1 oz (28g/35 pieces) Planters - Pistachio Lovers Mix 320 26 3 0 160 14 6 4 12
  959 36 5 124 389 104 19 68 59
Water Tracker                  
                 
Totals
Target
Balance
2378
1500
878
66
40
26
16
10
6
240
225
15
2132
1500
632
245
225
20
29
25
4
102
30
72
111
50
61
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

 

Wednesday, August 29, 2007

 Free Food Journal
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 4 0z Dannon Activia Light Nonfat Yogurt - Vanilla 70 0 0 5 75 13 3 9 5
1 8 fl oz Naked Blue Machine 170 0 0 0 10 41 8 29 1
2 1 packet (43g/1.5oz) Kashi Heart to Heart Instant Oatmeal Golden Brown Maple 320 4 0 0 200 66 10 24 8
  560 4 0 5 285 120 21 62 14
Lunch                  
1 cup cherry tomatoes Tomatoes, red, ripe, raw, year round average 27 0 0 0 7 6 2 4 1
3 cup shredded Lettuce, green leaf, raw 16 0 0 0 30 3 1 1 1
1 cup chopped Broccoli, raw 31 0 0 0 30 6 2 2 3
1 cup, chopped or diced Chicken, broilers or fryers, breast, meat only, cooked, roasted 231 5 1 119 104 0 0 0 43
  305 5 1 119 171 15 5 7 48
Dinner                  
                   
Snack                  
1 1 oz (28g/35 pieces) Planters - Pistachio Lovers Mix 160 13 2 0 80 7 3 2 6
1 1 bar (56g) Nature's Path Organic Optimum Rebound Energy Bar 190 4 1 0 140 33 4 20 10
1 1 scoop (39 g) Alive! Whole Food Energizer Ultra-Shake Vanilla 120 0 0 0 165 13 3 9 16
  470 17 3 0 385 53 10 31 32
Water Tracker                  
                   
Totals
Target
Balance
1335
1500
165
26
40
14
4
10
6
124
225
101
841
1500
659
188
225
37
36
25
11
100
30
70
94
50
44
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
0.75 hour(s) walking - hiking, cross country (Taylor Code 040) -279                
Totals -279                
 

Thursday, August 30, 2007

 Free Exercise Diary
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 4 0z Dannon Activia Light Nonfat Yogurt - Vanilla 70 0 0 5 75 13 3 9 5
1 8 fl oz Naked Blue Machine 170 0 0 0 10 41 8 29 1
  240 0 0 5 85 54 11 38 6
Lunch                  
1 1 6-inch sub 222g Subway® - 7 Under 6® Roast Beef sandwich, 6-inch sub - sliced roast beef, lettuce, tomatoes, onions, green peppers, olives and pickles on Italian white bread 290 5 2 20 910 45 4 6 19
  290 5 2 20 910 45 4 6 19
Dinner                  
1 wedge (approx 1/16 of melon) Watermelon, raw 86 0 0 0 3 22 1 18 2
1 4 pieces (4 oz) Nigiri Sushi Hamachi 648 7 0 6 25 108 0 0 35
1 12 oz Asahi Super Dry Beer 149 0 0 0 0 11 0 0 1
2 3 pieces Spicy Tuna Roll 216 8 1 38 206 19 2 6 18
  1099 15 1 44 234 160 3 24 56
Snack                  
1 leaf outer Lettuce, green leaf, raw 4 0 0 0 7 1 0 0 0
1 cup, quartered or chopped Apples, raw, with skin 65 0 0 0 1 17 3 13 0
1 1 slice Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread 100 2 0 0 250 19 3 3 4
2 2 oz Healthy Choice® - Roast Beef - service deli meat 120 3 2 50 960 4 0 0 20
  289 5 2 50 1218 41 6 16 24
Water Tracker                  
                 
Totals
Target
Balance
1918
1500
418
25
40
15
5
10
5
119
225
106
2447
1500
947
300
225
75
24
25
1
84
30
54
105
50
55
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

Friday, August 31, 2007

 Free Calorie Counter
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
2 1 serving Kashi Go Lean Oatmeal - Truly Vanilla 300 4 0 0 200 50 14 12 18
  300 4 0 0 200 50 14 12 18
Lunch                  
1 slice, large (1/4" thick) Onions, raw 15 0 0 0 2 4 1 2 0
1 medium (2-3/4" dia) (approx 3 per lb) Apples, raw, with skin 72 0 0 0 1 19 3 14 0
1 1 slice Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread 100 2 0 0 250 19 3 3 4
2 2 slices 44g Healthy Choice® - Whole Muscle Roast Beef, pre-sliced - luncheon meat 100 2 1 40 900 2 12 24 16
  287 4 1 40 1153 44 19 43 20
Dinner                  
1 serving Creme brulee 280 6 0 145 0 36 0 4 10
1 5 spears 93g Dole® - Asparagus - fresh produce 25 0 0 0 0 4 2 2 2
1 large Egg, whole, cooked, hard-boiled 78 5 2 212 62 1 0 1 6
1 medium whole (2-3/5" dia) Tomatoes, red, ripe, raw, year round average 22 0 0 0 6 5 1 3 1
1 Serving - 79 G CHICKEN OF THE SEA - TUNA - SOLID WHITE ALBACORE IN WATER 3 OZ 3 PK SLEEVE 100 1 0 35 350 0 0 0 21
6 fl oz Alcoholic beverage, wine, table, white, Riesling 144 0 0 0 0 7 0 0 0
4 cup shredded Lettuce, green leaf, raw 22 0 0 0 40 4 2 1 2
  671 12 2 392 458 57 5 11 42
Snack                  
1 2 oz Healthy Choice® - Roast Beef - service deli meat 60 2 1 25 480 2 0 0 10
1 4 0z Dannon Activia Light Nonfat Yogurt - Vanilla 70 0 0 5 75 13 3 9 5
1 1 bar (35g) Kashi TLC Peanut Peanut Butter 140 5 1 0 90 19 4 5 7
  270 7 2 30 645 34 7 14 22
Water Tracker                  
                 
Totals
Target
Balance
1528
1500
28
27
40
13
5
10
5
462
225
237
2456
1500
956
185
225
40
45
25
20
80
30
50
102
50
52
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

Saturday, Sept. 1, 2007

 Free Calorie Counter
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 cup / 53 grams Kashi® GO Lean Crunch Cereal 190 3 0 0 95 36 8 13 9
4 fl oz Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 61 2 2 10 50 6 0 6 4
  251 5 2 10 145 42 8 19 13
Lunch                  
2 2 oz Healthy Choice® - Roast Beef - service deli meat 120 3 2 50 960 4 0 0 20
1 slice (1 oz) Cheese, swiss, low fat 50 1 1 10 73 1 0 0 8
2 1 slice Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread 200 3 0 0 500 38 6 6 8
  370 7 3 60 1533 43 6 6 36
Dinner                  
1 Large Plate Loaded Salad 275 13 2 0 123 30 11 12 18
1 serving Filet Mignon 164 7 3 67 50 0 0 0 24
  439 20 5 67 173 30 11 12 42
Snack                  
1 1 6-inch sub 222g Subway® - 7 Under 6® Roast Beef sandwich, 6-inch sub - sliced roast beef, lettuce, tomatoes, onions, green peppers, olives and pickles on Italian white bread 290 5 2 20 910 45 4 6 19
4 8 fl oz 240 mL POWERade® - Sports Drink - all flavors (average) 288 0 0 0 212 76 0 8 0
  578 5 2 20 1122 121 4 14 19
Water Tracker                  
                   
Totals
Target
Balance
1638
1500
138
37
40
3
12
10
2
157
225
68
2973
1500
1473
236
225
11
29
25
4
51
30
21
110
50
60
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

Sunday, Sept. 2, 2007

 Free Calorie Counter
my-calorie-counter.com
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
4 fl oz Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 61 2 2 10 50 6 0 6 4
2 3/4 cup (27g) Cheerios Oat Cluster Crunch 200 2 0 0 280 44 4 16 4
  261 4 2 10 330 50 4 22 8
Lunch                  
1 large Egg, whole, cooked, fried 90 7 2 210 94 0 0 0 6
1 fruit (2-7/8" dia) Oranges, raw, navels 69 0 0 0 1 18 3 12 1
  159 7 2 210 95 18 3 12 7
Dinner                  
1 Large Plate Loaded Salad 275 13 2 0 123 30 11 12 18
3 fl oz Alcoholic beverage, distilled, vodka, 80 proof 193 0 0 0 1 0 0 0 0
1 12 fl oz 355 mL 1 can Dr. Pepper® - Carbonated Soft Drink soda - 12 oz. can 150 0 0 0 55 40 0 40 0
1 patty (4 oz, raw) (yield after cooking) Poultry food products, ground turkey, cooked 193 11 3 84 88 0 0 0 22
  811 24 5 84 267 70 11 52 40
Snack                  
1 4 0z Dannon Activia Light Nonfat Yogurt - Vanilla 70 0 0 5 75 13 3 9 5
3 wedge (1/8 of 6" to 7" dia melon) Melons, honeydew, raw 173 1 0 0 86 44 4 39 3
  243 1 0 5 161 57 7 48 8
Water Tracker                  
                 
Totals
Target
Balance
1474
1500
26
36
40
4
9
10
1
309
225
84
853
1500
647
195
225
30
25
25
0
134
30
104
63
50
13
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

 

Week 2 Diet

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