diet4


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                
 

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