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diet4
Page history
last edited
by PBworks 16 years, 7 months ago
Week 4 Diet: September 17-23, 2007
Monday, Sept. 17, 2007
|
Free Calorie Counter
my-calorie-counter.com |
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Breakfast |
|
|
|
|
|
|
|
|
|
10 |
berries |
Blueberries, raw |
8 |
0 |
0 |
0 |
0 |
2 |
0 |
1 |
0 |
1 |
4 0z |
Dannon Activia Light Nonfat Yogurt - Vanilla |
70 |
0 |
0 |
5 |
75 |
13 |
3 |
9 |
5 |
1 |
1 packet (43g/1.5oz) |
Kashi Heart to Heart Instant Oatmeal Golden Brown Maple |
160 |
2 |
0 |
0 |
100 |
33 |
5 |
12 |
4 |
1 |
cup, diced (approx 20 pieces per cup) |
Melons, honeydew, raw |
61 |
0 |
0 |
0 |
31 |
15 |
1 |
14 |
1 |
1 |
8 fl oz |
Naked Blue Machine |
170 |
0 |
0 |
0 |
10 |
41 |
8 |
29 |
1 |
|
469 |
2 |
0 |
5 |
216 |
104 |
17 |
65 |
11 |
Lunch |
|
|
|
|
|
|
|
|
|
1 |
leaf outer |
Lettuce, green leaf, raw |
4 |
0 |
0 |
0 |
7 |
1 |
0 |
0 |
0 |
0.5 |
Serving - 57 G |
THOMAS' - PITA BREAD - SAHARA 100% WHOLE WHEAT REGULAR SIZE 6 CT 12 OZ BAG |
70 |
1 |
0 |
0 |
155 |
14 |
3 |
1 |
3 |
1 |
100 grams |
Turkey, white, rotisserie, deli cut |
112 |
3 |
0 |
55 |
1200 |
8 |
0 |
4 |
14 |
1 |
slice (1 oz) |
Cheese, swiss, low fat |
50 |
1 |
1 |
10 |
73 |
1 |
0 |
0 |
8 |
|
236 |
5 |
1 |
65 |
1435 |
24 |
3 |
5 |
25 |
Dinner |
|
|
|
|
|
|
|
|
|
1.33 |
12 ounces |
Alaskan Amber Beer |
239 |
0 |
0 |
0 |
0 |
27 |
0 |
0 |
0 |
1.5 |
cup, chopped |
Broccoli, cooked, boiled, drained, with salt |
66 |
1 |
0 |
0 |
613 |
12 |
8 |
3 |
7 |
1 |
serving (3 oz) |
Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled |
162 |
7 |
3 |
66 |
48 |
0 |
0 |
0 |
23 |
|
467 |
8 |
3 |
66 |
661 |
39 |
8 |
3 |
30 |
Snack |
|
|
|
|
|
|
|
|
|
1 |
leaf outer |
Lettuce, green leaf, raw |
4 |
0 |
0 |
0 |
7 |
1 |
0 |
0 |
0 |
1 |
oz |
Snacks, pretzels, hard, plain, salted |
108 |
1 |
0 |
0 |
385 |
23 |
1 |
1 |
3 |
1 |
slice (1 oz) |
Cheese, swiss, low fat |
50 |
1 |
1 |
10 |
73 |
1 |
0 |
0 |
8 |
0.8 |
5 |
Pot Stickers |
208 |
5 |
1 |
28 |
496 |
30 |
2 |
4 |
0 |
0.5 |
Serving - 57 G |
THOMAS' - PITA BREAD - SAHARA 100% WHOLE WHEAT REGULAR SIZE 6 CT 12 OZ BAG |
70 |
1 |
0 |
0 |
155 |
14 |
3 |
1 |
3 |
1 |
100 grams |
Turkey, white, rotisserie, deli cut |
112 |
3 |
0 |
55 |
1200 |
8 |
0 |
4 |
14 |
|
552 |
11 |
2 |
93 |
2316 |
77 |
6 |
10 |
28 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1724
1700
101
24
|
26
40
65
14
|
6
10
60
4
|
229
255
90
26
|
4628
2000
231
2628
|
244
245
100
1
|
34
25
136
9
|
83
40
208
43
|
94
50
188
44
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
Tuesday, Sept. 18, 2007
|
Free Calorie 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 |
0.5 |
cup |
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A |
61 |
2 |
2 |
10 |
50 |
6 |
0 |
6 |
4 |
1 |
cup / 53 grams |
Kashi® GO Lean Crunch Cereal |
190 |
3 |
0 |
0 |
95 |
36 |
8 |
13 |
9 |
|
321 |
5 |
2 |
15 |
220 |
55 |
11 |
28 |
18 |
Lunch |
|
|
|
|
|
|
|
|
|
4 |
1 slice (28g) |
Foster Farms Oven Roasted Turkey Breast |
120 |
0 |
0 |
40 |
880 |
0 |
0 |
0 |
24 |
1 |
leaf outer |
Lettuce, green leaf, raw |
4 |
0 |
0 |
0 |
7 |
1 |
0 |
0 |
0 |
2 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
200 |
3 |
0 |
0 |
500 |
38 |
6 |
6 |
8 |
1 |
fruit (2-7/8" dia) |
Oranges, raw, navels |
69 |
0 |
0 |
0 |
1 |
18 |
3 |
12 |
1 |
|
393 |
3 |
0 |
40 |
1388 |
57 |
9 |
18 |
33 |
Dinner |
|
|
|
|
|
|
|
|
|
1.33 |
serving (3 oz) |
Beef, round, outside round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
206 |
8 |
3 |
87 |
66 |
0 |
0 |
0 |
31 |
5 |
stalk, small (5" long) |
Broccoli, cooked, boiled, drained, with salt |
196 |
2 |
0 |
0 |
1834 |
35 |
23 |
10 |
21 |
2 |
1/2 cup (129g) |
Ranch Style Black Beans |
200 |
1 |
0 |
0 |
840 |
38 |
10 |
2 |
12 |
|
602 |
11 |
3 |
87 |
2740 |
73 |
33 |
12 |
64 |
Snack |
|
|
|
|
|
|
|
|
|
1 |
cup, diced (approx 20 pieces per cup) |
Melons, honeydew, raw |
61 |
0 |
0 |
0 |
31 |
15 |
1 |
14 |
1 |
1 |
Serving - 28 G |
PLANTERS - PEANUTS - DRY ROASTED LIGHTLY SALTED 16 OZ JAR |
170 |
14 |
2 |
0 |
95 |
5 |
2 |
1 |
8 |
|
231 |
14 |
2 |
0 |
126 |
20 |
3 |
15 |
9 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1547
1800
86
253
|
33
45
73
12
|
7
15
47
8
|
142
270
53
128
|
4474
2160
207
2314
|
205
270
76
65
|
56
25
224
31
|
73
45
162
28
|
124
50
248
74
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
Wednesday, Sept. 19, 2007
|
Free Diet Log
my-calorie-counter.com |
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Breakfast |
|
|
|
|
|
|
|
|
|
1 |
8 fl oz |
Naked Blue Machine |
170 |
0 |
0 |
0 |
10 |
41 |
8 |
29 |
1 |
2 |
1 packet (42g) |
Quaker Simple Harvest maple brown sugar with Pecans |
320 |
7 |
1 |
0 |
150 |
60 |
8 |
18 |
8 |
1 |
cup, diced (approx 20 pieces per cup) |
Melons, honeydew, raw |
61 |
0 |
0 |
0 |
31 |
15 |
1 |
14 |
1 |
1 |
4 0z |
Dannon Activia Light Nonfat Yogurt - Vanilla |
70 |
0 |
0 |
5 |
75 |
13 |
3 |
9 |
5 |
|
621 |
7 |
1 |
5 |
266 |
129 |
20 |
70 |
15 |
Lunch |
|
|
|
|
|
|
|
|
|
1 |
serving (3 oz) |
Beef, round, outside round, bottom round, steak, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
155 |
6 |
2 |
65 |
49 |
0 |
0 |
0 |
23 |
4 |
stalk, small (5" long) |
Broccoli, cooked, boiled, drained, with salt |
157 |
2 |
0 |
0 |
1467 |
28 |
18 |
8 |
17 |
1.5 |
1/2 cup (129g) |
Ranch Style Black Beans |
150 |
1 |
0 |
0 |
630 |
29 |
8 |
2 |
9 |
|
462 |
9 |
2 |
65 |
2146 |
57 |
26 |
10 |
49 |
Dinner |
|
|
|
|
|
|
|
|
|
1 |
medium (2-3/4" dia) (approx 3 per lb) |
Apples, raw, with skin |
72 |
0 |
0 |
0 |
1 |
19 |
3 |
14 |
0 |
1 |
2 Tbsp (32g) |
Organic Creamy Valencia Peanut Butter |
190 |
17 |
3 |
0 |
0 |
6 |
2 |
1 |
8 |
2 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
200 |
3 |
0 |
0 |
500 |
38 |
6 |
6 |
8 |
|
462 |
20 |
3 |
0 |
501 |
63 |
11 |
21 |
16 |
Snack |
|
|
|
|
|
|
|
|
|
0.3 |
oz |
Snacks, pretzels, hard, plain, salted |
32 |
0 |
0 |
0 |
115 |
7 |
0 |
0 |
1 |
1.5 |
cup cherry tomatoes |
Tomatoes, red, ripe, raw, year round average |
40 |
0 |
0 |
0 |
11 |
9 |
3 |
6 |
2 |
0.5 |
medium (2-3/4" dia) (approx 3 per lb) |
Apples, raw, with skin |
36 |
0 |
0 |
0 |
1 |
10 |
2 |
7 |
0 |
1 |
1 scoop (32g) |
Max Muscle High 5 Vanilla |
118 |
1 |
1 |
28 |
72 |
1 |
0 |
1 |
26 |
0.5 |
cup |
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A |
61 |
2 |
2 |
10 |
50 |
6 |
0 |
6 |
4 |
|
287 |
3 |
3 |
38 |
249 |
33 |
5 |
20 |
33 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1832
1800
102
32
|
39
45
87
6
|
9
15
60
6
|
108
270
40
162
|
3162
2160
146
1002
|
282
270
104
12
|
62
25
248
37
|
121
45
269
76
|
113
50
226
63
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
Thursday, Sept. 20, 2007
|
Free Calorie Chart
my-calorie-counter.com |
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Breakfast |
|
|
|
|
|
|
|
|
|
1 |
8 oz (240mL) |
Tropicana Pure 100% Juice Mango Orange |
130 |
0 |
0 |
0 |
25 |
31 |
0 |
27 |
1 |
1 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
100 |
2 |
0 |
0 |
250 |
19 |
3 |
3 |
4 |
1.5 |
pat (1" sq, 1/3" high) |
Butter, salted |
54 |
6 |
4 |
16 |
43 |
0 |
0 |
0 |
0 |
1 |
tsp |
Sugars, granulated |
16 |
0 |
0 |
0 |
0 |
4 |
0 |
4 |
0 |
1 |
4 0z |
Dannon Activia Light Nonfat Yogurt - Vanilla |
70 |
0 |
0 |
5 |
75 |
13 |
3 |
9 |
5 |
1 |
cup, diced (approx 20 pieces per cup) |
Melons, honeydew, raw |
61 |
0 |
0 |
0 |
31 |
15 |
1 |
14 |
1 |
1 |
1/2 cup dry (40g) |
Quaker Oats Old Fashioned |
150 |
3 |
1 |
0 |
0 |
27 |
4 |
1 |
5 |
|
581 |
11 |
5 |
21 |
424 |
109 |
11 |
58 |
16 |
Lunch |
|
|
|
|
|
|
|
|
|
2 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
200 |
3 |
0 |
0 |
500 |
38 |
6 |
6 |
8 |
2 |
1 slice (21g) |
Kraft 2% Milk Singles American |
100 |
5 |
3 |
20 |
580 |
4 |
0 |
4 |
8 |
|
300 |
8 |
3 |
20 |
1080 |
42 |
6 |
10 |
16 |
Dinner |
|
|
|
|
|
|
|
|
|
1.33 |
3 pieces |
Spicy Tuna Roll |
144 |
5 |
1 |
25 |
137 |
13 |
1 |
4 |
12 |
2 |
1/4 cup |
soy beans |
40 |
14 |
2 |
0 |
100 |
18 |
0 |
0 |
22 |
|
184 |
19 |
3 |
25 |
237 |
31 |
1 |
4 |
34 |
Snack |
|
|
|
|
|
|
|
|
|
4 |
1/4 cup |
soy beans |
80 |
28 |
4 |
0 |
200 |
36 |
0 |
0 |
44 |
1 |
4 pieces (4 oz) |
Nigiri Sushi Hamachi |
648 |
7 |
0 |
6 |
25 |
108 |
0 |
0 |
35 |
0.66 |
3 pieces |
Spicy Tuna Roll |
71 |
3 |
0 |
13 |
68 |
6 |
1 |
2 |
6 |
|
799 |
38 |
4 |
19 |
293 |
150 |
1 |
2 |
85 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1864
1800
104
64
|
76
45
169
31
|
15
15
100
0
|
85
270
31
185
|
2034
2160
94
126
|
332
270
123
62
|
19
25
76
6
|
74
45
164
29
|
151
50
302
101
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
Saturday, September 22, 2007
|
Free Calorie Counter
my-calorie-counter.com |
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Breakfast |
|
|
|
|
|
|
|
|
|
1 |
large |
Egg, whole, cooked, fried |
90 |
7 |
2 |
210 |
94 |
0 |
0 |
0 |
6 |
1 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
100 |
2 |
0 |
0 |
250 |
19 |
3 |
3 |
4 |
1 |
4 0z |
Dannon Activia Light Nonfat Yogurt - Vanilla |
70 |
0 |
0 |
5 |
75 |
13 |
3 |
9 |
5 |
|
260 |
9 |
2 |
215 |
419 |
32 |
6 |
12 |
15 |
Lunch |
|
|
|
|
|
|
|
|
|
1 |
1 sandwich 157g 5.53 oz |
Chick-fil-A® - Chargrilled Chicken Sandwich - A boneless breast of chicken, marinated in special seasonings, grilled to perfection and served on a toasted, buttered bun with dill pickle chips |
280 |
7 |
2 |
70 |
980 |
30 |
1 |
5 |
26 |
8 |
strip |
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated |
162 |
4 |
1 |
0 |
397 |
29 |
3 |
0 |
3 |
1 |
12 ounces |
Alaskan Amber Beer |
180 |
0 |
0 |
0 |
0 |
20 |
0 |
0 |
0 |
|
622 |
11 |
3 |
70 |
1377 |
79 |
4 |
5 |
29 |
Dinner |
|
|
|
|
|
|
|
|
|
1 |
Serving - 4 OZ |
JENNIE-O TURKEY STORE - TURKEY - GROUND 20 OZ TRAY |
180 |
8 |
2 |
70 |
680 |
5 |
0 |
0 |
22 |
1.5 |
Large Plate |
Loaded Salad |
413 |
20 |
4 |
0 |
184 |
46 |
16 |
18 |
27 |
|
593 |
28 |
6 |
70 |
864 |
51 |
16 |
18 |
49 |
Snack |
|
|
|
|
|
|
|
|
|
1 |
Serving - 28 G |
PLANTERS - PEANUTS - DRY ROASTED LIGHTLY SALTED 16 OZ JAR |
170 |
14 |
2 |
0 |
95 |
5 |
2 |
1 |
8 |
1 |
fruit (2-7/8" dia) |
Oranges, raw, navels |
69 |
0 |
0 |
0 |
1 |
18 |
3 |
12 |
1 |
1 |
1 bar (35g) |
Kashi TLC Peanut Peanut Butter |
140 |
5 |
1 |
0 |
90 |
19 |
4 |
5 |
7 |
|
379 |
19 |
3 |
0 |
186 |
42 |
9 |
18 |
16 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1854
1800
103
54
|
67
45
149
22
|
14
15
93
1
|
355
270
131
85
|
2846
2160
132
686
|
204
270
76
66
|
35
25
140
10
|
53
45
118
8
|
109
50
218
59
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
Sunday, September 23, 2007
|
Free Nutrition Counter
my-calorie-counter.com |
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Breakfast |
|
|
|
|
|
|
|
|
|
2 |
pancake (4" dia) |
Pancakes, whole-wheat, dry mix, incomplete, prepared |
183 |
6 |
2 |
54 |
503 |
26 |
2 |
0 |
7 |
1 |
wedge (1/8 of 5-1/4" dia melon) |
Melons, honeydew, raw |
45 |
0 |
0 |
0 |
23 |
11 |
1 |
10 |
1 |
|
228 |
6 |
2 |
54 |
526 |
37 |
3 |
10 |
8 |
Lunch |
|
|
|
|
|
|
|
|
|
1 |
Serving - 112 G |
SHADY BROOK FARMS - TURKEY BURGERS - 93% LEAN TURKEY PATTIES 16 OZ TRAY |
170 |
9 |
3 |
90 |
105 |
0 |
0 |
0 |
20 |
1 |
Large Plate |
Loaded Salad |
275 |
13 |
2 |
0 |
123 |
30 |
11 |
12 |
18 |
|
445 |
22 |
5 |
90 |
228 |
30 |
11 |
12 |
38 |
Dinner |
|
|
|
|
|
|
|
|
|
1 |
small (6" to 6-7/8" long) |
Bananas, raw |
90 |
0 |
0 |
0 |
1 |
23 |
3 |
12 |
1 |
2 |
1 cup (8 oz) |
Trader Joe's Organic Tomato & Roasted Red Pepper Soup |
200 |
4 |
3 |
20 |
1500 |
32 |
2 |
20 |
10 |
|
290 |
4 |
3 |
20 |
1501 |
55 |
5 |
32 |
11 |
Snack |
|
|
|
|
|
|
|
|
|
2 |
1 slice (21g) |
Kraft 2% Milk Singles American |
100 |
5 |
3 |
20 |
580 |
4 |
0 |
4 |
8 |
2 |
1 slice |
Aunt Hattie's Verde Valley 100% Whole Grain with Honey Bread |
200 |
3 |
0 |
0 |
500 |
38 |
6 |
6 |
8 |
1 |
piece (1/8 of 9" dia) |
Pie, banana cream, prepared from recipe |
387 |
20 |
5 |
73 |
346 |
47 |
1 |
17 |
6 |
1 |
Serving - 28 G |
PLANTERS - PEANUTS - DRY ROASTED LIGHTLY SALTED 16 OZ JAR |
170 |
14 |
2 |
0 |
95 |
5 |
2 |
1 |
8 |
|
857 |
42 |
10 |
93 |
1521 |
94 |
9 |
28 |
30 |
Water Tracker |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
Target
Balance
|
1820
1800
101
20
|
74
45
164
29
|
20
15
133
5
|
257
270
95
13
|
3776
2160
175
1616
|
216
270
80
54
|
28
25
112
3
|
82
45
182
37
|
87
50
174
37
|
|
|
Cal |
Fat |
Sat |
Chl |
Sod |
Crb |
Fib |
Sug |
Pro |
Activity |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals |
0 |
|
|
|
|
|
|
|
|
|
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