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Date: March 7th 2011
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Check off how many 8 oz. glasses of water you had ===> |
(at least 8 cups a day is recommend for fat loss) |
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Meal 1: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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½ cup of strawberries |
25 |
6 |
0 |
0 |
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¼ cup of orange juice |
29 |
6.5 |
0 |
0 |
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1 scoop of whey protein |
93 |
2.6 |
18.5 |
1.7 |
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½ banana |
25 |
13 |
0 |
0 |
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¼ cup oatmeal |
75 |
13.5 |
2.5 |
1.5 |
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Meal 1 Totals ===>
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247 |
41.6 |
21 |
3.2 |
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Time you ate Meal 1: 7:00 am
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Meal 2: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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Cliff bar |
250 |
44 |
10 |
5 |
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k |
Meal 2 Totals ===>
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250 |
44 |
10 |
5 |
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Time you ate Meal 2: 9:15 am
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Meal 3: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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2 slices of rye bread |
166 |
30 |
3 |
2 |
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½ can of tuna with 1 tbl. light mayo |
149 |
1 |
21 |
7.5 |
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¼ cup of grapes |
26 |
6.5 |
0 |
0 |
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1 kiwi |
46 |
11 |
1 |
0 |
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Meal 3 Totals ===>
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387 |
48.5 |
25 |
9.5 |
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Time you ate Meal 3: 12:00 pm
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Meal 4: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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3/4 cup of edamames |
135 |
12 |
14 |
7 |
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15 baby carrots |
50 |
12 |
2 |
0 |
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Meal 4 Totals ===>
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185 |
24 |
16 |
7 |
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Time you ate Meal 4: 2:20 pm
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Meal 5: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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½ chicken breast |
130 |
0 |
27 |
1 |
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2 corn tortillas |
100 |
22 |
2 |
4 |
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1/3 cup of black beans |
75 |
14 |
5 |
0 |
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2½ tsp. olive oil |
90 |
0 |
0 |
10 |
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k |
Meal 5 Totals ===>
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395 |
36 |
34 |
14 |
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Time you ate Meal 5: 5:00 pm
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Meal 6: What you ate & drank |
Calories |
Carbs |
Protein |
Fat
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1 cup cottage cheese |
163 |
6 |
28 |
2 |
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½ cup blueberries |
42 |
11 |
0 |
2 |
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Meal 6 Totals ===>
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205 |
17 |
28 |
4 |
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Time you ate Meal 6: 7:30 pm
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Calories
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Carbs |
Protein
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Fat |
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Daily Totals of Meals 1-thru-6 ===>
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1777 |
211.6
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134 |
42.7 |
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Total number of carb, protein & fat calories ===> (Multiply carbs & protein by 4 – Multiply Fats x 9) |
846.4 |
536 |
384.3 |
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% of carbs, proteins & fats in today’s diet ===> (Divide total carb, protein & fat calories individually by total calories) |
48 |
30 |
22 |
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