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Date: March 7th 2011         

Check off how many 8 oz. glasses of water you had ===>

1  2  3  4  5  6  7  8  9  10  11  12  13  14  15  16

(at least 8 cups a day is recommend for fat loss)

 

 

Meal 1:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

½ cup of strawberries

25

6

0

0

¼ cup of orange juice

29

6.5

0

0

1 scoop of whey protein

93

2.6

18.5

1.7

½ banana

25

13

0

0

¼ cup oatmeal

75

13.5

2.5

1.5

NowLoss.comk

 

Meal 1 Totals ===>

 

247

41.6

21

3.2

 

 

 

    Time you ate Meal 1:  7:00 am

 

 

Meal 2:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

Cliff  bar

250

44

10

5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

k

 

Meal 2 Totals ===>

 

250

44

10

5

 

 

 

    Time you ate Meal 2:  9:15 am

 

 

Meal 3:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

2 slices of rye bread

166

30

3

2

½ can of tuna with 1 tbl. light mayo

149

1

21

7.5

¼ cup of grapes

26

6.5

0

0

1 kiwi

46

11

1

0

 

 

 

 

 

NowLoss.com

 

Meal 3 Totals ===>

 

387

48.5

25

9.5

 

 

 

    Time you ate Meal 3:  12:00 pm

 

 

 

Meal 4:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

3/4 cup of edamames

135

12

14

7

15 baby carrots

50

12

2

0

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.comk

 

Meal 4 Totals ===>

 

185

24

16

7

 

 

 

    Time you ate Meal 4:  2:20 pm

 

 

Meal 5:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

½ chicken breast

130

0

27

1

2 corn tortillas

100

22

2

4

1/3 cup of black beans

75

14

5

0

2½  tsp. olive oil

90

0

0

10

 

 

 

 

 

k

 

Meal 5 Totals ===>

 

395

36

34

14

 

 

 

    Time you ate Meal 5:  5:00 pm

 

 

Meal 6:  What you ate & drank  

 

Calories

 

Carbs

 

Protein

 

Fat

 

1 cup cottage cheese

163

6

28

2

½ cup blueberries

42

11

0

2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NowLoss.comk

 

Meal 6 Totals ===>

 

205

17

28

4

 

 

 

    Time you ate Meal 6:  7:30 pm

 

 

 

 

Calories

 

 

Carbs

 

Protein

 

 

Fat

Daily Totals of Meals 1-thru-6 ===>

 

1777

211.6

 

134

42.7

Total number of carb, protein & fat calories ===>

(Multiply carbs & protein by 4 – Multiply Fats x 9)

846.4

536

384.3

% of carbs, proteins & fats in today’s diet ===>

(Divide total carb, protein & fat calories individually by total calories)

48

30

22