| 
  • If you are citizen of an European Union member nation, you may not use this service unless you are at least 16 years old.

  • Get control of your email attachments. Connect all your Gmail accounts and in less than 2 minutes, Dokkio will automatically organize your file attachments. You can also connect Dokkio to Drive, Dropbox, and Slack. Sign up for free.

View
 

diet4

Page history last edited by PBworks 12 years, 9 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
24
26
40
14
6
10
4
229
255
26
4628
2000
2628
244
245
1
34
25
9
83
40
43
94
50
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
253
33
45
12
7
15
8
142
270
128
4474
2160
2314
205
270
65
56
25
31
73
45
28
124
50
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
32
39
45
6
9
15
6
108
270
162
3162
2160
1002
282
270
12
62
25
37
121
45
76
113
50
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
64
76
45
31
15
15
0
85
270
185
2034
2160
126
332
270
62
19
25
6
74
45
29
151
50
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
54
67
45
22
14
15
1
355
270
85
2846
2160
686
204
270
66
35
25
10
53
45
8
109
50
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
20
74
45
29
20
15
5
257
270
13
3776
2160
1616
216
270
54
28
25
3
82
45
37
87
50
37
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
Activity                  
                   
Totals 0                
 

window.document.onload = disappear(); function disappear() { document.getElementById("SideBar").style.display="none"; }

Comments (0)

You don't have permission to comment on this page.