Foodie Fridays: One Week LEAP diet – What I Ate

by in Foodie Fridays, Local Eats, Rachel Barnard and tagged , , , ,

What I spent on a week’s worth of groceries: $182.22 (one of the trips was halfsies and I also bought some bathroom supplies from Amazon). This does not include my monthly supplements.

My new favorite gluten free/dairy free finds:

Summerhill Goat Milk

Birch Benders Paleo Pancake Mix

Forager Cashewgurt (Plain)

Nairn’s Ginhams

Without further ado – a week in meals

Bonus: 2018 My Fitness Pal Diary

December 23, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Imitation Crab Stir-Fry – Imitation Crab, 1 (245g) 126 23g 5g 8g 17mg 739mg 11g 3g
Veg – Veg Stir Fry, 1 portion 60 11g 2g 2g 0mg 13mg 5g 2g
Lunch
Kite Hill – Almond Milk Yogurt, 5.3 ounces 160 1g 13g 6g 0mg 0mg 5g 0g
Ossogood – Chicken Bone Broth, 8 oz. 55 1g 0g 12g 5mg 82mg 0g 0g
Dinner
Claussen – pickle, 1/2 pickle 5 1g 0g 0g 0mg 270mg 0g 0g
ground Turkey – Turkey, 8 oz 320 2g 16g 44g 160mg 170mg 0g 0g
Leaf – Lettuce, 200 g 30 6g 0g 3g 0mg 56mg 2g 3g
Barilla – Gluten Free Pasta, 0.5 cup 400 88g 2g 8g 0mg 0mg 0g 2g
Barilla – Sauce – Tomato & Basil, 1 cup 120 28g 2g 4g 0mg 840mg 14g 6g
Wegmans – Cucumber, 0.5 cup 8 2g 0g 0g 0mg 1mg 1g 0g
Seaweed – Seaweed, 1 container 30 2g 3g 4g 0mg 160mg 0g 2g
Balsamic Vinegar – Balsamic Vinegar, 1 tbsp 14 3g 0g 0g 0mg 4mg 2g 0g
Rice – White, glutinous, cooked, 1 cup 169 37g 0g 4g 0mg 9mg 0g 2g
Snacks
So Delicious Cashew Milk – Dark Chocolate Truffle, 1.5 cup (87g) 510 72g 27g 9g 0mg 375mg 54g 6g
Luna & Larrys Coconut Bliss – Dark Chocolate, 1/2 Cup 99 g 200 21g 14g 2g 0mg 35mg 15g 2g
TOTAL: 2,207 298g 84g 106g 182mg 2,754mg 109g 28g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
Strength training (weight lifting, weight training) 54 20
TOTALS: 217 80             0              0                 0
December 24, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
So Delicious – Coconut Yogurt Vanilla, 150 grams/1 container 130 22g 4g 0g 0mg 30mg 16g 2g
Lunch
Sweet Potato, 2 cup (133 g) 228 54g 0g 4g 0mg 146mg 12g 8g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Lemon juice, raw, 1 lemon yields 10 3g 0g 0g 0mg 0mg 1g 0g
Costco Salmon – Salmon, 1 portion 340 0g 20g 37g 80mg 318mg 0g 0g
Dinner
So Delicious – Chocolate Coconut Milk, 1 cup 90 12g 5g 1g 0mg 160mg 9g 1g
Aladdin – Tossed Green Salad, 9 oz 45 10g 1g 3g 0mg 45mg 2g 4g
Mushroom – Portobello, 1 fluid ounce 42 6g 1g 5g 0mg 12mg 0g 3g
Vegetables – Sauteed, 0.5 cup cooked 75 4g 0g 0g 0mg 40mg 0g 0g
flank steak – Flank Steak, 8 oz 360 0g 18g 48g 150mg 120mg 0g 0g
Snacks
Kalo – Gluten free cupcake, 1 cupcake 172 22g 8g 2g 25mg 101mg 17g 1g
Mcdonald’s – Fry, 1 small 380 48g 19g 4g 0mg 270mg 0g 5g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
TOTAL: 1,992 210g 79g 106g 255mg 1,273mg 69g 30g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 163 60 0 0 0
December 25, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic – Fried Dough Bread, 10 ounce 1,060 127g 52g 19g 10mg 520mg 11g 5g
Sausage – Sausage, 2 links 280 6g 25g 7g 30mg 660mg 0g 0g
365 Organic – Maple Syrup, 0.25 cup 210 53g 0g 0g 0mg 5mg 53g 0g
Cutie – Cutie, 1 cuo 40 9g 0g 1g 0mg 0mg 7g 2g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Welchs – Welchs, 2 pouch 140 34g 0g 2g 0mg 20mg 20g 0g
Lunch
butter lettuce – lettuce, 1 cup 5 1g 0g 1g 0mg 0mg 0g 0g
Aladdin – Hummus, 1 oz 39 7g 1g 1g 0mg 123mg 0g 1g
TOTAL:          3,011      355g    118g           84g      190mg    3,915mg        135g       19g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Cheese, cheddar, 1 oz 115 0g 10g 7g 29mg 183mg 0g 0g
Hams – Ham, 85 grams 70 1g 3g 16g 0mg 0mg 0g 0g
Claussen – pickle, 1/2 pickle 5 1g 0g 0g 0mg 270mg 0g 0g
Turkey – Turkey, 5 slices 50 1g 1g 9g 25mg 510mg 1g 0g
Pumpernickle – Bread, 2 slice 160 30g 2g 6g 0mg 420mg 2g 2g
Kalo – Gluten free cupcake, 1 cupcake 172 22g 8g 2g 25mg 101mg 17g 1g
Dinner
Diner – Turkey, 3 oz 247 0g 0g 0g 0mg 0mg 0g 0g
Gravy – Gravy, 0.5 cup 50 6g 2g 2g 10mg 540mg 2g 0g
Mashed – Potatoes, 100 g 113 17g 4g 2g 11mg 287mg 2g 2g
Sharis – Grilled Vegetables, 1/2 cup 120 8g 9g 6g 50mg 180mg 6g 2g
Shari’s Restaurant – Dinner Salad, 1 Salad 45 9g 1g 2g 0mg 95mg 2g 1g
TOTAL: 3,011 355g 118g 84g 190mg 3,915mg 135g 19g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
Walking, 15 mins per km, leisurely pace 163 60
Shoveling snow 110 20
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 599 200 0 0 0
December 26, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Apples – Granny Smith Apple, 1 apple 80 22g 0g 0g 0mg 0mg 17g 5g
Adams – No-Stir Peanut Butter, 2 Tbsp 210 6g 17g 7g 0mg 160mg 1g 2g
Lunch
mashmallows – mashmallow, 11 gr 1 unidad 41 10g 0g 0g 0mg 0mg 8g 0g
Starbucks – Salted Caramel Hot Cocoa–keurig Cup, 1 K-cup 90 13g 3g 2g 0mg 240mg 13g 1g
Pacific – Organic Bone Broth, 8 oz 45 1g 1g 9g 5mg 95mg 0g 0g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Dinner
California Avocado – Avocado, 50 grams 80 4g 8g 1g 0mg 0mg 0g 3g
Balsamic Vinegar – Balsamic Vinegar, 1 tbsp 14 3g 0g 0g 0mg 4mg 2g 0g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Cabbage, raw, 1 cup, chopped 22 5g 0g 1g 0mg 16mg 3g 2g
Raw – Zuchini, 1 Medium 31 7g 0g 2g 0mg 20mg 3g 2g
beefsteak tomato – Tomato, 1 medium 25 5g 0g 1g 0mg 20mg 3g 1g
Wegmans – Cucumber, 0.5 cup 8 2g 0g 0g 0mg 1mg 1g 0g
Leaf – Lettuce, 200 g 30 6g 0g 3g 0mg 56mg 2g 3g
Crisco – Oil, 1 tablespoon 120 0g 14g 0g 0mg 0mg 0g 0g
Costco Salmon – Salmon, 0.5 portion 170 0g 10g 19g 40mg 159mg 0g 0g
Morrison – Brown Rice, 0.5 cup 124 26g 1g 3g 0mg 39mg 1g 1g
Snacks
Costco Protein Powder Whey – Protein Powder, 1 Scoop 110 2g 1g 24g 40mg 130mg 2g 0g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Strawberries – Strawberry, 1 cup sliced 49 3g 0g 0g 0mg 0mg 2g 1g
Darigold – Eggnog, 0.5 cup 190 23g 9g 3g 65mg 0mg 17g 0g
Luna – Chocolate Peppermint Stick, 1.5 bar (48 g) 270 42g 8g 12g 0mg 180mg 18g 6g
TOTAL: 1,914 232g 72g 90g 150mg 1,162mg 120g 34g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 326 120             0              0                 0
December 27, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Silk – Cashew Milk – Vanilla, 1 cup 80 14g 3g 1g 0mg 170mg 12g 0g
Quaker Steel Cut Oats – Oatmeal, 0.25 cup (dry) 150 27g 3g 5g 0mg 2mg 1g 4g
Lunch
Pacific – Organic Bone Broth, 8 oz 45 1g 1g 9g 5mg 95mg 0g 0g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Morrison – Brown Rice, 0.5 cup 124 26g 1g 3g 0mg 39mg 1g 1g
Costco Salmon – Salmon, 0.5 portion 170 0g 10g 19g 40mg 159mg 0g 0g
Dinner
Adams – No-Stir Peanut Butter, 2 Tbsp 210 6g 17g 7g 0mg 160mg 1g 2g
Balsamic Vinegar – Balsamic Vinegar, 1 tbsp 14 3g 0g 0g 0mg 4mg 2g 0g
Apples – Granny Smith Apple, 1 apple 80 22g 0g 0g 0mg 0mg 17g 5g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
beefsteak tomato – Tomato, 1 medium 25 5g 0g 1g 0mg 20mg 3g 1g
Grilled chicken – Chicken, 4 oz 100 1g 2g 22g 50mg 110mg 1g 0g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Raw – Zuchini, 1 Medium 31 7g 0g 2g 0mg 20mg 3g 2g
Cabbage, raw, 1 cup, chopped 22 5g 0g 1g 0mg 16mg 3g 2g
Leaf – Lettuce, 200 g 30 6g 0g 3g 0mg 56mg 2g 3g
Snacks
Luna & Larrys Coconut Bliss – Dark Chocolate, 1/2 Cup 99 g 200 21g 14g 2g 0mg 35mg 15g 2g
Jennies – Raw Organic Coconut Bar-goji Moji, 1.5 oz 190 23g 10g 2g 0mg 40mg 10g 4g
Adams – No-Stir Peanut Butter, 2 Tbsp 210 6g 17g 7g 0mg 160mg 1g 2g
Carrots – Carrot, 3 medium carrot 75 18g 0g 2g 0mg 120mg 9g 3g
TOTAL: 1,876 220g 81g 88g 95mg 1,237mg 93g 37g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
Strength training (weight lifting, weight training) 160 60
TOTALS: 323 120             0              0                 0
December 28, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Darigold – Eggnog, 0.25 cup 95 12g 5g 2g 33mg 0mg 9g 0g
Shredded hash browns – Shredded Hash Browns, 1 cup 70 16g 0g 1g 0mg 0mg 0g 2g
Vegetables – Sauteed, 0.25 cup cooked 38 2g 0g 0g 0mg 20mg 0g 0g
Hams – Ham, 85 grams 70 1g 3g 16g 0mg 0mg 0g 0g
Cutie – Cutie, 0.5 cuo 20 5g 0g 0g 0mg 0mg 3g 1g
California Avocado – Avocado, 25 grams 40 2g 4g 1g 0mg 0mg 0g 2g
Butter – Butter, 1 T. 100 0g 11g 0g 30mg 90mg 0g 0g
Egg – Egg, 1 large 72 0g 5g 6g 186mg 71mg 0g 0g
Claussen – pickle, 1/2 pickle 5 1g 0g 0g 0mg 270mg 0g 0g
Coffee – ♥, 1 cup 2 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Pacific – Organic Bone Broth, 8 oz 45 1g 1g 9g 5mg 95mg 0g 0g
Silk – Cashew Milk – Vanilla, 0.25 cup 20 4g 1g 0g 0mg 43mg 3g 0g
Quaker Steel Cut Oats – Oatmeal, 0.13 cup (dry) 75 14g 1g 3g 0mg 1mg 1g 2g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Dinner
Mochi Mochi – Mochi, 2 piece 240 40g 8g 3g 25mg 0mg 28g 1g
Potstickers – Potstickers, 2 ea 104 16g 3g 5g 14mg 240mg 2g 1g
Miso Soup – Miso Soup, 1 cup 84 8g 3g 6g 0mg 998mg 3g 2g
Fried – Eggplant, 100 g 60 4g 4g 1g 0mg 294mg 3g 3g
Teriyaki – Teriyaki, 100 gram 142 17g 5g 7g 0mg 0mg 6g 0g
White Rice – White-rice, 4 oz. 147 32g 0g 3g 0mg 2mg 0g 1g
Sushi – Salmon, 2 piece 112 16g 3g 7g 0mg 0mg 0g 1g
California. Roll – California Roll, 6 piece 255 38g 7g 9g 0mg 0mg 0g 6g
Snacks
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Peanuts – Peanuts, 1 ounce 161 5g 14g 7g 0mg 115mg 1g 2g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
TOTAL: 2,072 263g 78g 88g 293mg 2,280mg 74g 28g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
Rock climbing, ascending rock 441 45
TOTALS: 604 105 0 0 0
December 29, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Lunch
Cutie – Cutie, 0.5 cuo 20 5g 0g 0g 0mg 0mg 3g 1g
Pacific – Organic Bone Broth, 8 oz 45 1g 1g 9g 5mg 95mg 0g 0g
Dinner
Häagen-Dazs – Non-Dairy Mocha Chocolate Cookie, 0.5 cup (103g) 240 38g 9g 2g 0mg 115mg 24g 3g
Brussel Sprouts, – Brussel Sprouts, 1 cup 38 8g 0g 3g 0mg 22mg 2g 3g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Pacific – Organic Bone Broth, 8 oz 45 1g 1g 9g 5mg 95mg 0g 0g
Aladdin – Tossed Green Salad, 9 oz 45 10g 1g 3g 0mg 45mg 2g 4g
Jenny O Turkey – Ground Turkey, 4 oz 170 0g 8g 21g 80mg 80mg 0g 0g
Barilla – Sauce – Tomato & Basil, 1 cup 120 28g 2g 4g 0mg 840mg 14g 6g
Simply Balanced – Gluten Free Spaghetti, 2 oz 200 45g 1g 3g 0mg 0mg 0g 1g
Snacks
Silk – Cashew Milk – Vanilla, 0.5 cup 40 7g 1g 1g 0mg 85mg 6g 0g
Quaker Steel Cut Oats – Oatmeal, 0.25 cup (dry) 150 27g 3g 5g 0mg 2mg 1g 4g
Primal Kitchen – Dark Chocolate Almond Bar, 1 bar (48g) 230 14g 15g 15g 0mg 70mg 3g 6g
TOTAL: 1,463 213g 45g 77g 90mg 1,480mg 67g 34g
December 30, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Egg – Egg, 1 large 72 0g 5g 6g 186mg 71mg 0g 0g
Birch Benders – Pancake and Waffle Mix (Gluten Free), 105 g 390 75g 6g 6g 0mg 720mg 12g 6g
Leaf – Lettuce, 200 g 30 6g 0g 3g 0mg 56mg 2g 3g
Shredded hash browns – Shredded Hash Browns, 1 cup 70 16g 0g 1g 0mg 0mg 0g 2g
Forager Project – Lemon Dairy Free Cashew Yogurt, 150 g 130 19g 5g 2g 0mg 5mg 12g 1g
Lunch
Campbell’s – Chicken with Rice Soup, 1/2 cup (condensed) *1 can
= 2.5 serv		 70 13g 2g 2g 5mg 610mg 1g 1g
Jenny O Turkey – Ground Turkey, 1 oz 43 0g 2g 5g 20mg 20mg 0g 0g
beefsteak tomato – Tomato, 0.25 medium 6 1g 0g 0g 0mg 5mg 1g 0g
Barilla – Sauce – Tomato & Basil, 0.25 cup 30 7g 1g 1g 0mg 210mg 4g 2g
Cabbage, raw, 0.25 cup, chopped 6 1g 0g 0g 0mg 4mg 1g 1g
Barilla – Gluten Free Pasta, 0.5 cup 400 88g 2g 8g 0mg 0mg 0g 2g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp 7 1g 0g 0g 0mg 2mg 1g 0g
Leaf – Lettuce, 200 g 30 6g 0g 3g 0mg 56mg 2g 3g
Dinner
Chipotle – Chicken Bowl, 1 bowl 600 74g 17g 47g 125mg 925mg 2g 15g
Private Selection – Oven Roasted Turkey Breast- C, 6 slices 120 4g 1g 22g 60mg 860mg 2g 0g
Silk – Almond Dark Chocolate Coconut Yogurt Alternative, 151 g 190 21g 11g 5g 0mg 55mg 17g 3g
Snacks
Clif – Coconut Chocolate Chip, 1 bar 240 43g 6g 10g 0mg 180mg 22g 5g
Applesauce – Applesauce, 0.5 cup 50 12g 0g 0g 0mg 10mg 8g 2g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
TOTAL: 2,764 429g 66g 134g 396mg 4,040mg 112g 52g
FOODS Calories Carbs     Fat Protein Cholest Sodium Sugars Fiber
Luna – Peanut Butter Protein Bar, 1 bar 190 19g      8g 12g 0mg 250mg 13g 3g
TOTAL: 2,764 429g    66g 134g 396mg 4,040mg 112g 52g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Mild stretching 133 60
TOTALS: 133 60 0 0 0
December 31, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Darigold – Eggnog, 0.13 cup 48 6g 2g 1g 16mg 0mg 4g 0g
Coffee – ♥, 0.5 cup 1 0g 0g 0g 0mg 0mg 0g 0g
Quaker Steel Cut Oats – Oatmeal, 0.13 cup (dry) 75 14g 1g 3g 0mg 1mg 1g 2g
Silk – Cashew Milk – Vanilla, 0.25 cup 20 4g 1g 0g 0mg 43mg 3g 0g
Lunch
Blue Diamond Almonds – Almond Nut-thins, 19 crackers (30g) 130 24g 2g 3g 0mg 80mg 0g 1g
Andersons – Split Pea Soup, 1 cup(213g) 140 25g 1g 9g 0mg 760mg 0g 5g
Veganaise – Mayonaise, 1 tbsp (14g) 86 1g 9g 0g 0mg 0mg 0g 0g
Chicken of the Sea – Tuna Fish, 4 oz drained 56g about 1/4 cup 100 0g 1g 22g 20mg 360mg 0g 0g
California Avocado – Avocado, 25 grams 40 2g 4g 1g 0mg 0mg 0g 2g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Cutie – Cutie, 0.5 cuo 20 5g 0g 0g 0mg 0mg 3g 1g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
Dinner
Knorr – Chicken Boullion Cube, 0.5 cube 15 0g 1g 0g 0mg 1,230mg 0g 0g
Grilled chicken – Chicken, 4 oz 100 1g 2g 22g 50mg 110mg 1g 0g
Sweet Potato, 1 cup (133 g) 114 27g 0g 2g 0mg 73mg 6g 4g
Broccoli – Broccoli, 0.5 cup 15 3g 2g 0g 0mg 15mg 0g 1g
Brussel Sprouts, – Brussel Sprouts, 0.5 cup 19 4g 0g 2g 0mg 11mg 1g 2g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
Snacks
TOTAL: 1,888 273g 53g 97g 95mg 3,031mg 67g 29g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Chinese – Chinese, 2 serving 416 68g 10g 12g 0mg 0mg 0g 0g
Häagen-Dazs – Non-Dairy Mocha Chocolate Cookie, 0.75 cup (103g) 360 57g 14g 3g 0mg 173mg 36g 5g
TOTAL: 1,888 273g 53g 97g 95mg 3,031mg 67g 29g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Running (jogging), 10.7 kph (5.6 min per km) 294 30
TOTALS: 454 90 0 0 0
January 1, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Quaker Steel Cut Oats – Oatmeal, 0.13 cup (dry) 75 14g 1g 3g 0mg 1mg 1g 2g
Silk – Cashew Milk – Vanilla, 0.25 cup 20 4g 1g 0g 0mg 43mg 3g 0g
Eggs – Boiled Egg, 1 piece 70 1g 5g 6g 185mg 65mg 0g 0g
Lunch
Hass – Avocados, 30 g 50 3g 5g 0g 0mg 0mg 0g 2g
Red Onion, 1 oz 16 4g 0g 0g 0mg 1mg 2g 1g
Cabbage, raw, 0.25 cup, chopped 6 1g 0g 0g 0mg 4mg 1g 1g
Taco – Seasoning, 1 oz 10 1g 0g 0g 0mg 195mg 1g 0g
Leaf – Lettuce, 100 g 15 3g 0g 1g 0mg 28mg 1g 1g
Pace – Salsa, 2 tbs 10 3g 0g 0g 0mg 230mg 2g 1g
Harvest Creek – Pulled Pork, 2 oz (56g) 60 0g 1g 12g 40mg 240mg 0g 0g
Old El Paso – Taco, 2 shells 100 13g 5g 1g 0mg 90mg 1g 1g
Dinner
Chips – Chips, 13 chips 150 15g 9g 2g 0mg 170mg 1g 1g
Hass – Avocados, 60 g 100 6g 9g 0g 0mg 0mg 0g 4g
Pace – Salsa, 2 tbs 10 3g 0g 0g 0mg 230mg 2g 1g
Harvest Creek – Pulled Pork, 2 oz (56g) 60 0g 1g 12g 40mg 240mg 0g 0g
Homemade – Chicken Vegatable Soup, 1.5 cup 150 10g 5g 8g 0mg 100mg 0g 5g
Snacks
Mighties – Kiwi, 2 kiwi 90 22g 1g 2g 0mg 0mg 13g 4g
Luna – Peanut Butter Protein Bar, 1 bar 190 19g 8g 12g 0mg 250mg 13g 3g
Premium Chocolatiers – Milkless Chocolate Bar, 40 g 215 22g 15g 1g 0mg 0mg 15g 0g
TOTAL:          1,862      192g    85g           69g      265mg    2,047mg          87g       35g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Generic – Gluten-free Chocolate Cupcake With Chocolate Frosting, 0.5 cupcake 175 20g 2g 2g 0mg 0mg 13g 1g
Adams – No-Stir Peanut Butter, 2 Tbsp 210 6g 17g 7g 0mg 160mg 1g 2g
Apples – Granny Smith Apple, 1 apple 80 22g 0g 0g 0mg 0mg 17g 5g
TOTAL: 1,862 192g 85g 69g 265mg 2,047mg 87g 35g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 163 60 0 0 0
January 2, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Birch Benders – Pancake and Waffle Mix (Gluten Free), 70 g 260 50g 4g 4g 0mg 480mg 8g 4g
Eggs – Boiled Egg, 1 piece 70 1g 5g 6g 185mg 65mg 0g 0g
Lunch
sesame dressing – dressing, 2 tablespoon 90 11g 5g 0g 0mg 340mg 11g 0g
Generic – Craisin, 0.06 Cup 33 8g 0g 0g 0mg 0mg 7g 1g
Feta – …, 1 oz 35 0g 0g 7g 5mg 260mg 0g 0g
Carrots – Carrot, 0.25 medium carrot 6 2g 0g 0g 0mg 10mg 1g 0g
beefsteak tomato – Tomato, 0.25 medium 6 1g 0g 0g 0mg 5mg 1g 0g
Edamame – Edamame, 0.25 cup 50 5g 2g 4g 0mg 15mg 1g 2g
Pumpkin Seeds – Pumpkin Seeds, 1 Tb 56 1g 5g 3g 0mg 1mg 0g 1g
Kale – Kale, 5 cup 40 5g 0g 5g 0mg 0mg 0g 5g
Dinner
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
Hillshire – Smoked Turkey Breast, 54 g 60 4g 2g 9g 25mg 650mg 2g 0g
Seaweed – Seaweed, 1 container 30 2g 3g 4g 0mg 160mg 0g 2g
Cutie – Cutie, 0.5 cuo 20 5g 0g 0g 0mg 0mg 3g 1g
Jenny O Turkey – Ground Turkey, 8 oz 340 0g 16g 42g 160mg 160mg 0g 0g
Freshness – Green Bell Pepper, 164 g 33 8g 0g 1g 0mg 5mg 4g 3g
White Rice – White-rice, 3 oz. 110 24g 0g 2g 0mg 2mg 0g 1g
Snacks                                                                                         TOTAL: 1,632 184g 56g 107g 378mg 2,642mg 70g 30g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Silk – Almond Milk – Original, 240 milliliter 60 8g 3g 1g 0mg 160mg 7g 1g
Luna – Peanut Butter Protein Bar, 1 bar 190 19g 8g 12g 0mg 250mg 13g 3g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
TOTAL: 1,632 184g 56g 107g 378mg 2,642mg 70g 30g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 163 60 0 0 0
January 3, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Sweet Potato, 1.5 cup (133 g) 171 41g 0g 3g 0mg 110mg 9g 6g
Eggs – Boiled Egg, 0.5 piece 35 1g 3g 3g 93mg 33mg 0g 0g
Mighties – Kiwi, 1 kiwi 45 11g 1g 1g 0mg 0mg 7g 2g
Lunch
Veggie omelet – Veggie omelet, 1 cup 244 18g 8g 17g 0mg 0mg 0g 0g
Sausage – Sausage, 1 links 140 3g 13g 4g 15mg 330mg 0g 0g
Daisy – Lowfat Cottage Cheese, 0.5 cup 90 4g 3g 14g 10mg 360mg 4g 0g
Orange – Juice, 4 oz 55 13g 1g 1g 0mg 8mg 11g 0g
Dinner
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain,
0.25 Cup (225 g)		 35 2g 3g 1g 0mg 3mg 0g 0g
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
White Rice – White-rice, 3 oz. 110 24g 0g 2g 0mg 2mg 0g 1g
Homemade – Chicken Vegatable Soup, 1.5 cup 150 10g 5g 8g 0mg 100mg 0g 5g
Snacks
Think Thin – Protien Bar, 1 bar 230 24g 8g 20g 0mg 230mg 0g 0g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
TOTAL: 1,578 187g 54g 93g 121mg 1,345mg 47g 19g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
TOTALS:               323               120             0              0                   0
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training) 160 60
Walking, 15 mins per km, leisurely pace 163 60
TOTALS: 323 120             0              0                 0
January 4, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Mighties – Kiwi, 1 kiwi 45 11g 1g 1g 0mg 0mg 7g 2g
Applesauce – Applesauce, 0.5 cup 50 12g 0g 0g 0mg 10mg 8g 2g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3 Cup (225 g) 42 3g 3g 1g 0mg 3mg 0g 0g
Lunch
Oil – Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Generic – Gnocci, 1 Cup 250 32g 12g 5g 30mg 530mg 2g 2g
Spam – Spam, 1 slice 180 1g 16g 7g 40mg 790mg 0g 0g
minced garlic – garlic, 2 tsp 10 2g 0g 0g 0mg 0mg 0g 0g
Pacific – Organic Bone Broth, 4 oz 23 1g 0g 5g 3mg 48mg 0g 0g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Guacamole – Guacamole, 0.3 container 30 2g 3g 0g 0mg 51mg 0g 1g
Almond – Nut Thins, 4.8 crackers 39 7g 1g 1g 0mg 35mg 0g 0g
Dinner
So Delicious Cashew Milk – Dark Chocolate Truffle, 0.5 cup (87g) 170 24g 9g 3g 0mg 125mg 18g 2g
Spam – Spam, 1 slice 180 1g 16g 7g 40mg 790mg 0g 0g
Generic – Gnocci, 1 Cup 250 32g 12g 5g 30mg 530mg 2g 2g
Chips – Chips, 13 chips 150 15g 9g 2g 0mg 170mg 1g 1g
Hass – Avocados, 60 g 100 6g 9g 0g 0mg 0mg 0g 4g
Snacks
Luna – Peanut Butter Protein Bar, 1 bar 190 19g 8g 12g 0mg 250mg 13g 3g
Biena – Chickpea snacks Rockin Ranch, 0.25 cup 120 18g 3g 5g 0mg 230mg 1g 6g
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
Bananas, raw, 4.2 ounce 90 23g 0g 1g 0mg 1mg 12g 3g
Market. Pantry – Kettle corn, 1 container (4.5 cup) 135 86g 41g 9g 0mg 0mg 0g 0g
TOTAL: 2,333 310g 169g 70g 143mg 3,713mg 68g 33g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Walking, 15 mins per km, leisurely pace                                                                                                163                   60
Mild stretching                                                                                                                                            68                   30
TOTALS:               391               150             0              0                   0
January 5, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Earth Balance – Buttery Spread, 1 tbs                                                               80           0g      9g             0g           0mg        100mg             0g         0g
Birch Benders – Pancake and Waffle Mix (Gluten Free), 70 g                        260         50g      4g             4g           0mg        480mg             8g         4g
Mighties – Kiwi, 1 kiwi                                                                                          45         11g      1g             1g           0mg            0mg             7g         2g
Lunch
Fries – Fries, 1 cup                                                                                            110         20g      3g             2g           0mg            0mg             0g         0g
Panera – Greek Salad with Chicken, 1 bowl                                                    490         16g    34g           33g       100mg     1,310mg             4g         4g
Dinner
So Delicious Cashew Milk – Dark Chocolate Truffle, 0.5 cup (87g)               170         24g      9g             3g           0mg        125mg           18g         2g
Sweet Potato, 1 cup (133 g)                                                                             114         27g      0g             2g           0mg          73mg             6g         4g
Kirkland – Tilapia, 1 filet                                                                                     110           0g      2g           23g         25mg          25mg             0g         0g
Cabbage, raw, 0.25 cup, chopped                                                                       6           1g      0g             0g           0mg            4mg             1g         1g
beefsteak tomato – Tomato, 0.25 medium                                                           6           1g      0g             0g           0mg            5mg             1g         0g
Brussel Sprouts, – Brussel Sprouts, 0.5 cup                                                      19           4g      0g             2g           0mg          11mg             1g         2g
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Pacific – Organic Bone Broth, 8 oz                                                                     45           1g      1g             9g           5mg          95mg             0g         0g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp                                                   7           1g      0g             0g           0mg            2mg             1g         0g
Leaf – Lettuce, 100 g                                                                                           15           3g      0g             1g           0mg          28mg             1g         1g
Snacks
Dilletante – Foiled Chocolate, 1 pieces                                                              35           4g      2g             0g           0mg            3mg             4g         0g
Ancient Nutrition – Bone Broth Collagen Chocolate, 1 scoop (18g)                 70           2g      1g           13g           0mg        100mg             1g         0g
TOTAL:          1,612      171g    69g           94g      130mg    2,391mg          53g       23g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Walking, 15 mins per km, leisurely pace                                                                                                163                   60
TOTALS:               163                 60             0              0                   0
January 6, 2018
FOODS                                                                                                         Calories    Carbs       Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g        3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Applesauce – Applesauce, 0.5 cup                                                                   50        12g        0g             0g           0mg          10mg             8g         2g
Lunch
Sashimi – Salmon (Raw), 1 slices                                                                     41           0g        2g             6g         13mg          13mg             0g         0g
Anand – Sesame Ball (Laddu), 28 g (about 2 pieces)                                   125        12g        7g             3g           0mg          15mg           10g         1g
Sushi – Sweet Potato Tempura Roll, 1 roll                                                     270        24g      12g             3g         15mg        425mg             0g         3g
Biena – Chickpea snacks Rockin Ranch, 0.13 cup                                          60           9g        2g             3g           0mg        115mg             1g         3g
Broccoli – Broccoli, 0.5 cup                                                                               15           3g        2g             0g           0mg          15mg             0g         1g
Spam – Spam, 1 slice                                                                                      180           1g      16g             7g         40mg        790mg             0g         0g
Generic – Gnocci, 0.5 Cup                                                                              125        16g        6g             2g         15mg        265mg             1g         1g
Mighties – Kiwi, 1 kiwi                                                                                        45         11g        1g             1g           0mg            0mg             7g         2g
Dinner
greek chicken – chicken, 0.5 breasy                                                               140           2g        8g           16g         50mg        465mg             0g         0g
Fries – Fries, 1 cup                                                                                           110        20g        3g             2g           0mg            0mg             0g         0g
Sweet Potato, 1 cup (133 g)                                                                            114        27g        0g             2g           0mg          73mg             6g         4g
Snacks
Birthday Cake – Birthday Cake, 0.2 slice                                                          60           8g        3g             0g           2mg          56mg             6g         0g
Market. Pantry – Kettle corn, 1 container (4.5 cup)                                        135        86g      41g             9g           0mg            0mg             0g         0g
Rice Dream – Rice Milk Original, 8 fluid ounce                                              120        23g        3g             1g           0mg        100mg           10g         0g
Chex – Chocolate Chex, 0.75 cup                                                                   130        26g        3g             2g           0mg        210mg             8g         1g
Ancient Nutrition – Bone Broth Collagen Chocolate, 1 scoop (18g)                70           2g        1g           13g           0mg        100mg             1g         0g
TOTAL:         1,832      285g    113g           71g      135mg    2,655mg          58g       18g
January 7, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Coffee – ♥, 0.5 cup                                                                                                 1           0g      0g             0g           0mg            0mg             0g         0g
Darigold – Eggnog, 0.13 cup                                                                               48           6g      2g             1g         16mg            0mg             4g         0g
Milkadamia – Macadamia Milk, 2.4 oz                                                                39           5g      2g             1g           0mg          39mg             3g         0g
Chex – Chocolate Chex, 1.5 cup                                                                      260         52g      5g             4g           0mg        420mg           16g         2g
Silk – Almond Milk – Original, 1 cup(s)                                                                59           8g      2g             1g           0mg        158mg             7g         1g
Lunch
Costco – Rotisserie Chicken Breast, 5 oz                                                        200           2g      4g           37g       100mg        633mg             0g         0g
Sweet Potato, 1 cup (133 g)                                                                             114         27g      0g             2g           0mg          73mg             6g         4g
Pacific – Organic Bone Broth, 8 oz                                                                     45           1g      1g             9g           5mg          95mg             0g         0g
TOTAL:          2,198      320g    60g         109g      196mg    3,201mg        136g       28g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Dinner
Chex – Chocolate Chex, 2.25 cup                                                                    390         78g      8g             6g           0mg        630mg           24g         3g
Rice Dream – Rice Milk Original, 4 fluid ounce                                                  60         12g      1g             1g           0mg          50mg             5g         0g
Milkadamia – Macadamia Milk, 2.4 oz                                                                39           5g      2g             1g           0mg          39mg             3g         0g
Leaf – Lettuce, 100 g                                                                                           15           3g      0g             1g           0mg          28mg             1g         1g
Hunt’s – Manwich, 0.25 cup                                                                                35           7g      0g             1g           0mg        430mg             5g         2g
Grass Fed 90% – 90% Ground Beef, 4 oz                                                       200           0g     11g           22g         75mg          75mg             0g         0g
Snacks
365 Organic – Maple Syrup, 1 fluid ounce                                                       105         27g      0g             0g           0mg            3mg           27g         0g
Earth Balance – Buttery Spread, 0.75 tbs                                                          60           0g      7g             0g           0mg          75mg             0g         0g
Birch Benders – Pancake and Waffle Mix (Gluten Free), 35 g                        130         25g      2g             2g           0mg        240mg             4g         2g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Bartlett – Pear, 6 oz                                                                                           103         28g      0g             1g           0mg            2mg           17g         6g
Ancient Nutrition – Bone Broth Collagen Chocolate, 1 scoop (18g)                 70           2g      1g           13g           0mg        100mg             1g         0g
Bananas, raw, 4.2 ounce                                                                                    90         23g      0g             1g           0mg            1mg           12g         3g
TOTAL:          2,198      320g    60g         109g      196mg    3,201mg        136g       28g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Mild stretching                                                                                                                                            68                   30
TOTALS:               228                 90             0              0                   0
January 8, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Silk – Cashew Milk – Vanilla, 1 cup                                                                     80         14g      3g             1g           0mg        170mg           12g         0g
Chex – Chocolate Chex, 2.25 cup                                                                    390         78g      8g             6g           0mg        630mg           24g         3g
Lunch
Bartlett – Pear, 6 oz                                                                                           103         28g      0g             1g           0mg            2mg           17g         6g
Rice cakes – Rice Cake, 3 cake                                                                       150         33g      0g             3g           0mg            0mg             0g         0g
Mighties – Kiwi, 1 kiwi                                                                                          45         11g      1g             1g           0mg            0mg             7g         2g
Pacific – Organic Bone Broth, 8 oz                                                                     45           1g      1g             9g           5mg          95mg             0g         0g
TOTAL:          1,758      288g    51g           49g        39mg    1,873mg          83g       23g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Bananas, raw, 4.2 ounce                                                                                    90         23g      0g             1g           0mg            1mg           12g         3g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Applesauce – Applesauce, 0.5 cup                                                                     50         12g      0g             0g           0mg          10mg             8g         2g
Dinner
Homemade – Pad Thai, 0.5 cups                                                                     105         20g      2g             1g           0mg            0mg             0g         0g
Aladdin – Chicken Fried Rice, 3 oz                                                                   178         27g      5g             5g         34mg        342mg             0g         1g
Snacks
Claussen – pickle, 1/2 pickle                                                                                 5           1g      0g             0g           0mg        270mg             0g         0g
Chips – Chips, 13 chips                                                                                     150         15g      9g             2g           0mg        170mg             1g         1g
Hass – Avocados, 60 g                                                                                      100           6g      9g             0g           0mg            0mg             0g         4g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Rice cakes – Rice Cake, 1 cake                                                                         50         11g      0g             1g           0mg            0mg             0g         0g
Ancient Nutrition – Bone Broth Collagen Chocolate, 1 scoop (18g)                 70           2g      1g           13g           0mg        100mg             1g         0g
TOTAL:          1,758      288g    51g           49g        39mg    1,873mg          83g       23g
January 9, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Aladdin – Chicken Fried Rice, 3 oz                                                                   178         27g      5g             5g         34mg        342mg             0g         1g
Homemade – Pad Thai, 0.5 cups                                                                     105         20g      2g             1g           0mg            0mg             0g         0g
Lunch
Oberto – Teriyaki Turkey Jerky, 1 oz                                                                   80           7g      1g           11g         15mg        470mg             7g         0g
Dinner
Aladdin – Chicken Fried Rice, 3 oz                                                                   178         27g      5g             5g         34mg        342mg             0g         1g
Homemade – Pad Thai, 0.5 cups                                                                     105         20g      2g             1g           0mg            0mg             0g         0g
Morrison – Brown Rice, 0.5 cup                                                                        124         26g      1g             3g           0mg          39mg             1g         1g
Snacks
Blackberry – Jam, 1 tbsp                                                                                     25           5g      0g             0g           0mg            0mg             0g         0g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Rice cakes – Rice Cake, 1 cake                                                                         50         11g      0g             1g           0mg            0mg             0g         0g
Applesauce – Applesauce, 0.25 cup                                                                  25           6g      0g             0g           0mg            5mg             4g         1g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Carrots – Carrot, 1 medium carrot                                                                      25           6g      0g             1g           0mg          40mg             3g         1g
Seaweed – Seaweed, 1 container                                                                      30           2g      3g             4g           0mg        160mg             0g         2g
TOTAL:          1,124      177g    31g           38g        83mg    1,482mg          25g       11g
January 10, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Milkadamia – Macadamia Milk, 4 oz                                                                   65           9g      3g             2g           0mg          65mg             5g         1g
Cheerios – Cheerios, 1 cup                                                                               100         20g      2g             3g           0mg        140mg             1g         3g
Mighties – Kiwi, 1 kiwi                                                                                          45         11g      1g             1g           0mg            0mg             7g         2g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Blackberry – Jam, 1 tbsp                                                                                     25           5g      0g             0g           0mg            0mg             0g         0g
Rice cakes – Rice Cake, 2 cake                                                                       100         22g      0g             2g           0mg            0mg             0g         0g
Lunch
Earth Balance – Buttery Spread, 0.75 tbs                                                          60           0g      7g             0g           0mg          75mg             0g         0g
Spinach – Raw, 3 cup                                                                                          21           3g      0g             3g           0mg          71mg             0g         2g
Carrots – Carrot, 1 medium carrot                                                                      25           6g      0g             1g           0mg          40mg             3g         1g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Costco – Hotdog, 1 Hot Dog                                                                             290           4g    26g           10g         77mg     1,090mg             0g         0g
Dinner
Laloo’s – Goats Milk Ice Cream Vanilla Snowflake, 0.5 cup                            140         18g      6g             5g         85mg          55mg           14g         0g
Kevita – Strawberry Acai Coconut, 8 oz                                                             20           5g      0g             0g           0mg          40mg             4g         0g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Blackberry – Jam, 1 tbsp                                                                                     25           5g      0g             0g           0mg            0mg             0g         0g
Udi’s – Bread Gluten Free, 2 slices 49g                                                           140         22g      4g             4g           0mg        300mg             3g         1g
Claussen – pickle, 1/2 pickle                                                                                 5           1g      0g             0g           0mg        270mg             0g         0g
TOTAL:          1,428      154g    76g           44g      162mg    2,387mg          49g       16g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Mild stretching                                                                                                                                            68                   30
TOTALS:               228                 90             0              0                   0
January 11, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Applesauce – Applesauce, 0.25 cup                                                                  25           6g      0g             0g           0mg            5mg             4g         1g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Rice cakes – Rice Cake, 1 cake                                                                         50         11g      0g             1g           0mg            0mg             0g         0g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Lunch
Kirkland Fancy Green Beans – Green Beans, 0.5 cup                                      20           4g      0g             1g           0mg        190mg             1g         2g
Mustard – Mustard, 1 tsp                                                                                       0           0g      0g             0g           0mg          60mg             0g         0g
Claussen – pickle, 1 pickle                                                                                  10           2g      0g             0g           0mg        540mg             0g         0g
Udi’s – Bread Gluten Free, 2 slices 49g                                                           140         22g      4g             4g           0mg        300mg             3g         1g
kirkland beef – beef, 1 oz                                                                                  210           0g    14g           22g           0mg            0mg             0g         0g
Dinner
Nairn’s – Gluten Free Oatmeal Grahams, 2 Cookies                                        90         14g      4g             2g           0mg          85mg             3g         1g
Laloo’s – Goats Milk Ice Cream Vanilla Snowflake, 1 cup                               280         36g    12g           10g       170mg        110mg           28g         0g
Apples – Granny Smith Apple, 1 apple                                                               80         22g      0g             0g           0mg            0mg           17g         5g
Snacks
Cutie – Cutie, 0.5 cuo                                                                                          20           5g      0g             0g           0mg            0mg             3g         1g
kirkland beef – beef, 2 oz                                                                                  420           0g    28g           44g           0mg            0mg             0g         0g
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Spinach – Raw, 3 cup                                                                                          21           3g      0g             3g           0mg          71mg             0g         2g
Morrison – Brown Rice, 0.5 cup                                                                        124         26g      1g             3g           0mg          39mg             1g         1g
TOTAL:          1,719      177g    78g           97g      170mg    1,514mg          70g       21g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Mild stretching                                                                                                                                            68                   30
TOTALS:               228                 90             0              0                   0
January 12, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Earth Balance – Buttery Spread, 0.75 tbs                                                          60           0g      7g             0g           0mg          75mg             0g         0g
Eggs – Boiled Egg, 1.5 piece                                                                            105           2g      8g             9g       278mg          98mg             0g         0g
Udi’s – Bread Gluten Free, 2 slices 49g                                                           140         22g      4g             4g           0mg        300mg             3g         1g
Lunch
Lay’s – Simply Sea Salted, 1 package                                                             220         21g    14g             2g           0mg        210mg             1g         2g
Hass – Avocados, 60 g                                                                                      100           6g      9g             0g           0mg            0mg             0g         4g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Almond – Nut Thins, 4.8 crackers                                                                       39           7g      1g             1g           0mg          35mg             0g         0g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Apples – Granny Smith Apple, 1 apple                                                               80         22g      0g             0g           0mg            0mg           17g         5g
Dinner
Morrison – Brown Rice, 0.5 cup                                                                        124         26g      1g             3g           0mg          39mg             1g         1g
Hams – Ham, 170 grams                                                                                  140           2g      5g           32g           0mg            0mg             0g         0g
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Oil – Olive, 2 tsp                                                                                                   80           0g      9g             0g           0mg            0mg             0g         0g
Hass – Avocados, 60 g                                                                                      100           6g      9g             0g           0mg            0mg             0g         4g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Leaf – Lettuce, 200 g                                                                                           30           6g      0g             3g           0mg          56mg             2g         3g
Snacks
Katz Gluten Free – Glazed Donuts, 1 donut                                                    240         39g      9g             1g         55mg        270mg           17g         1g
Nairn’s – Gluten Free Oatmeal Grahams, 4 Cookies                                      180         28g      8g             4g           0mg        170mg             6g         2g
Cutie – Cutie, 1 cuo                                                                                             40           9g      0g             1g           0mg            0mg             7g         2g
TOTAL:          1,872      220g    96g           67g      333mg    1,388mg          64g       33g
January 13, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Silk – Almond Milk – Original, 1 cup(s)                                                                59           8g      2g             1g           0mg        158mg             7g         1g
Cheerios – Cheerios, 0.5 cup                                                                              50         10g      1g             2g           0mg          70mg             1g         2g
Leaf – Lettuce, 200 g                                                                                           30           6g      0g             3g           0mg          56mg             2g         3g
Pineapple slices – Slices, 2 slices                                                                      60         15g      0g             0g           0mg          10mg           14g         1g
Strawberries – Strawberry, 1 cup sliced                                                             49           3g      0g             0g           0mg            0mg             2g         1g
Blackberries – Blackberry, 8 oz                                                                           98         23g      1g             3g           0mg            3mg           11g       12g
Honey, 1 tbsp(s)                                                                                                  64         17g      0g             0g           0mg            1mg           17g         0g
Lunch
Kirkland – Pork, 4 oz                                                                                          120           0g      2g           23g         65mg        250mg             0g         0g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp                                                   7           1g      0g             0g           0mg            2mg             1g         0g
Oil – Vegetable, canola, 0.5 tbsp                                                                        62           0g      7g             0g           0mg            0mg             0g         0g
Brussel Sprouts, – Brussel Sprouts, 0.5 cup                                                      19           4g      0g             2g           0mg          11mg             1g         2g
Potato – Potato, 0.25 medium                                                                             28           7g      0g             1g           0mg            3mg             0g         1g
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Melt – Buttery Spread, 0.5 TBSP                                                                        40           0g      5g             0g           0mg          43mg             0g         0g
Udi’s – Bread Gluten Free, 2 slices 49g                                                           140         22g      4g             4g           0mg        300mg             3g         1g
Dinner
Ronzoni – Gluten Free Pasta, 122 grams                                                        200         44g      2g             4g           0mg            0mg             0g         2g
Cheese – Goat, soft type, 1 oz                                                                            76           0g      6g             5g         13mg        104mg             0g         0g
Snacks
Jacob’s – Cracker, 3 pieces                                                                              102         17g      5g             3g           0mg        129mg             1g         3g
Cutie – Cutie, 1 cuo                                                                                             40           9g      0g             1g           0mg            0mg             7g         2g
So Delicious – Vanilla Ice Cream, 1 cup                                                           260         48g      6g             2g           0mg        110mg           26g         6g
Katz Gluten Free – Glazed Donuts, 1 donut                                                    240         39g      9g             1g         55mg        270mg           17g         1g
Kirkland – Costco – Hamburger Patty, 1 grilled                                                230           0g    15g           22g       100mg          80mg             0g         0g
Udi’s – Bread Gluten Free, 2 slices 49g                                                           140         22g      4g             4g           0mg        300mg             3g         1g
TOTAL:          2,196      315g    72g           83g      233mg    1,931mg        122g       45g
January 14, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Cheese – Goat, soft type, 1 oz                                                                            76           0g      6g             5g         13mg        104mg             0g         0g
Ronzoni – Gluten Free Pasta, 61 grams                                                          100         22g      1g             2g           0mg            0mg             0g         1g
Milkadamia – Macadamia Milk, 8 oz                                                                 130         17g      5g             4g           0mg        130mg             9g         1g
Kellogg’s – Honey Nut Cheerios, 28 g                                                              110         22g      2g             2g           0mg        160mg             9g         2g
Cheerios – Cheerios, 1 cup                                                                               100         20g      2g             3g           0mg        140mg             1g         3g
Lunch
Nairn’s – Gluten Free Oatmeal Grahams, 4 Cookies                                      180         28g      8g             4g           0mg        170mg             6g         2g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Rice cakes – Rice Cake, 2 cake                                                                       100         22g      0g             2g           0mg            0mg             0g         0g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Dinner
Vertskebap – Beef/lamb Gyro Salad, 2 Salad                                                  554         48g    16g           58g       136mg     2,156mg           22g         8g
Snacks
Kellogg’s – Honey Nut Cheerios, 28 g                                                              110         22g      2g             2g           0mg        160mg             9g         2g
Cheerios – Cheerios, 1 cup                                                                               100         20g      2g             3g           0mg        140mg             1g         3g
Silk – Almond Milk – Original, 1 cup(s)                                                                59           8g      2g             1g           0mg        158mg             7g         1g
Market. Pantry – Kettle corn, 1 container (4.5 cup)                                         135         86g    41g             9g           0mg            0mg             0g         0g
TOTAL:          1,911      332g    96g         100g      149mg    3,399mg          74g       27g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    160                   60
Mild stretching                                                                                                                                            68                   30
TOTALS:               228                 90             0              0                   0
January 15, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Melt – Buttery Spread, 0.5 TBSP                                                                        40           0g      5g             0g           0mg          43mg             0g         0g
Udi’s – Bread Gluten Free, 2.5 slices 49g                                                        175         28g      5g             5g           0mg        375mg             4g         1g
Mangos, raw, 1 fruit without refuse                                                                  202         50g      1g             3g           0mg            3mg           46g         5g
Mighties – Kiwi, 1 kiwi                                                                                          45         11g      1g             1g           0mg            0mg             7g         2g
Lunch
Cutie – Cutie, 1 cuo                                                                                             40           9g      0g             1g           0mg            0mg             7g         2g
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz                                      170         22g      9g             2g           0mg        140mg             0g         1g
Pineapple slices – Slices, 1 slices                                                                      30           8g      0g             0g           0mg            5mg             7g         1g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Brussel Sprouts, – Brussel Sprouts, 0.5 cup                                                      19           4g      0g             2g           0mg          11mg             1g         2g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp                                                   7           1g      0g             0g           0mg            2mg             1g         0g
Kirkland – Pork, 4 oz                                                                                          120           0g      2g           23g         65mg        250mg             0g         0g
Dinner
Homemade – Fruit Infused Water, 1 cup                                                              0           0g      0g             0g           0mg            0mg             0g         0g
kirkland beef – beef, 2 oz                                                                                  420           0g    28g           44g           0mg            0mg             0g         0g
Raw – Zuchini, 2 Medium                                                                                    62         13g      1g             5g           0mg          40mg             7g         4g
beefsteak tomato – Tomato, 2 medium                                                              50         10g      0g             2g           0mg          40mg             6g         2g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Snacks
Blackberry – Jam, 1 tbsp                                                                                     25           5g      0g             0g           0mg            0mg             0g         0g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Rice cakes – Rice Cake, 2 cake                                                                       100         22g      0g             2g           0mg            0mg             0g         0g
Johnsonville – Beef Brats (D), 0.75 link 57g (appx 2 oz)                                 135           2g    12g             5g         26mg        450mg             1g         0g
Almond – Nut Thins, 4.8 crackers                                                                       39           7g      1g             1g           0mg          35mg             0g         0g
Hass – Avocados, 60 g                                                                                      100           6g      9g             0g           0mg            0mg             0g         4g
Ronzoni – Gluten Free Pasta, 61 grams                                                          100         22g      1g             2g           0mg            0mg             0g         1g
Cheese – Goat, soft type, 1 oz                                                                            76           0g      6g             5g         13mg        104mg             0g         0g
TOTAL:          2,139      233g    96g         110g      104mg    1,635mg          88g       30g
FOODS                                                                                        JanuaryC1al6o,rie2s01C8arbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Hams – Ham, 170 grams                                                                                  140           2g      5g           32g           0mg            0mg             0g         0g
Homemade – Fruit Infused Water, 0.5 cup                                                           0           0g      0g             0g           0mg            0mg             0g         0g
Hass – Avocados, 60 g                                                                                      100           6g      9g             0g           0mg            0mg             0g         4g
Udi’s – Bread Gluten Free, 2.5 slices 49g                                                        175         28g      5g             5g           0mg        375mg             4g         1g
Lunch
kirkland beef – beef, 2 oz                                                                                  420           0g    28g           44g           0mg            0mg             0g         0g
beefsteak tomato – Tomato, 2 medium                                                              50         10g      0g             2g           0mg          40mg             6g         2g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Ronzoni – Gluten Free Pasta, 61 grams                                                          100         22g      1g             2g           0mg            0mg             0g         1g
Dinner
Rice Dream – Rice Milk Original, 2 fluid ounce                                                  30           6g      1g             0g           0mg          25mg             3g         0g
Lakanto Pancake Mix – Pancake Mix, 0.5 cup                                                 110         34g      1g           10g           0mg        246mg             0g       22g
Claussen – pickle, 1/2 pickle                                                                                 5           1g      0g             0g           0mg        270mg             0g         0g
Apples – Granny Smith Apple, 0.5 apple                                                            40         11g      0g             0g           0mg            0mg             9g         3g
Melt – Buttery Spread, 1 TBSP                                                                           80           0g      9g             0g           0mg          85mg             0g         0g
Potato – Potato, 0.5 medium                                                                               55         13g      0g             2g           0mg            5mg             1g         1g
Raw – Zuchini, 0.5 Medium                                                                                 16           3g      0g             1g           0mg          10mg             2g         1g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Johnsonville – Beef Brats (D), 0.75 link 57g (appx 2 oz)                                 135           2g    12g             5g         26mg        450mg             1g         0g
Egg – Egg, 2 large                                                                                             143           1g    10g           13g       372mg        142mg             0g         0g
Snacks
Kevita – Sparkling Probiotic Drink Hibiscus Berry, 8 fl oz                                    5           1g      0g             0g           0mg          20mg             1g         0g
Peanuts – Peanuts, 0.3 ounce                                                                            48           1g      4g             2g           0mg          35mg             0g         1g
Applesauce – Applesauce, 0.5 cup                                                                     50         12g      0g             0g           0mg          10mg             8g         2g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Nairn’s – Gluten Free Oatmeal Grahams, 2 Cookies                                        90         14g      4g             2g           0mg          85mg             3g         1g
TOTAL:          1,848      172g    92g         123g      398mg    1,849mg          38g       41g
January 17, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Leaf – Lettuce, 200 g                                                                                           30           6g      0g             3g           0mg          56mg             2g         3g
beefsteak tomato – Tomato, 1 medium                                                              25           5g      0g             1g           0mg          20mg             3g         1g
TOTAL:          1,428      177g    63g           73g        61mg    1,206mg          50g       20g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Roast Beef – Beef, 56 grams                                                                              60           1g      1g           12g           0mg          32mg             0g         0g
Cashews – Cashews, 12.5 g                                                                               76         29g      5g             3g           0mg            0mg             9g         0g
Peanuts – Peanuts, 1.5 ounce                                                                          270           8g    23g           11g           0mg        225mg             2g         3g
Lunch
Rice cakes – Rice Cake, 2 cake                                                                       100         22g      0g             2g           0mg            0mg             0g         0g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g      3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Applesauce – Applesauce, 0.5 cup                                                                     50         12g      0g             0g           0mg          10mg             8g         2g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Johnsonville – Beef Brats (D), 0.75 link 57g (appx 2 oz)                                 135           2g    12g             5g         26mg        450mg             1g         0g
Dinner
So Delicious – Creamy Vanilla Icecream, 125 ml                                            130         24g      3g             1g           0mg          55mg           13g         3g
Spinach – Raw, 1 cup                                                                                            7           1g      0g             1g           0mg          24mg             0g         1g
Squash – Squash, 4 tbsp                                                                                    40         10g      0g             0g           0mg            0mg             0g         0g
Wegmans – Cucumber, 0.5 cup                                                                            8           2g      0g             0g           0mg            1mg             1g         0g
beefsteak tomato – Tomato, 0.25 medium                                                           6           1g      0g             0g           0mg            5mg             1g         0g
Glutino – Gluten Free Glazed Donut, 0.5 donut                                                 90         14g      4g             2g         10mg          95mg             6g         0g
Leaf – Lettuce, 300 g                                                                                           45           9g      1g             4g           0mg          84mg             2g         4g
Potato – Potato, 1 medium                                                                                110         26g      0g             3g           0mg          10mg             1g         2g
Melt – Buttery Spread, 1 TBSP                                                                           80           0g      9g             0g           0mg          85mg             0g         0g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp                                                   7           1g      0g             0g           0mg            2mg             1g         0g
Kirkland – Tilapia, 1 filet                                                                                     110           0g      2g           23g         25mg          25mg             0g         0g
TOTAL:          1,428      177g    63g           73g        61mg    1,206mg          50g       20g
January 18, 2018
FOODS                                                                                                           Calories    Carbs     Fat    Protein    Cholest    Sodium    Sugars     Fiber
Breakfast
Rude Health – Hazelnut Drink, 100 ml                                                                69         14g      1g             0g           0mg           0mg             4g          0g
Spinach – Raw, 0.5 cup                                                                                          3           1g      0g             0g           0mg        12mg             0g          0g
Johnsonville – Beef Brats (D), 0.2 link 57g (appx 2 oz)                                      36           1g      3g             1g           7mg      120mg             0g          0g
Gluten free all purpose flour – Flour, 0.06 cup                                                    28           6g      0g             1g           0mg           0mg             0g          0g
Melt – Buttery Spread, 0.5 TBSP                                                                         40           0g      5g             0g           0mg        43mg             0g          0g
Egg – Egg, 2 large                                                                                              143           1g    10g           13g       372mg      142mg             0g          0g
Cheerios – Cheerios, 1 cup                                                                                100         20g      2g             3g           0mg      140mg             1g          3g
Kellogg’s – Honey Nut Cheerios, 28 g                                                               110         22g      2g             2g           0mg      160mg             9g          2g
Lunch
Apples – Granny Smith Apple, 0.5 apple                                                             40         11g      0g             0g           0mg           0mg             9g          3g
TOTAL:          1,060      120g    45g           51g      404mg      880mg           26g       11g
FOODS                                                                                                           Calories    Carbs     Fat    Protein    Cholest    Sodium    Sugars     Fiber
Adams – No-Stir Peanut Butter, 1 Tbsp                                                            105           3g      9g             4g           0mg        80mg             1g          1g
Spinach – Raw, 0.5 cup                                                                                          3           1g      0g             0g           0mg        12mg             0g          0g
Melt – Buttery Spread, 1 TBSP                                                                            80           0g      9g             0g           0mg        85mg             0g          0g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp                                                    7           1g      0g             0g           0mg           2mg             1g          0g
Kirkland – Tilapia, 1 filet                                                                                      110           0g      2g           23g         25mg        25mg             0g          0g
Morrison – Brown Rice, 0.75 cup                                                                       186         39g      2g             4g           0mg        59mg             1g          2g
TOTAL:          1,060      120g    45g           51g      404mg      880mg           26g       11g
January 19, 2018
FOODS                                                                                                         Calories    Carbs       Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Kellogg’s – Honey Nut Cheerios, 28 g                                                            110        22g        2g             2g           0mg        160mg             9g         2g
Egg – Egg, 0.75 large                                                                                        54           0g        4g             5g       140mg          53mg             0g         0g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g        3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Applesauce – Applesauce, 0.5 cup                                                                   50        12g        0g             0g           0mg          10mg             8g         2g
Rude Health – Hazelnut Drink, 100 ml                                                              69        14g        1g             0g           0mg            0mg             4g         0g
Quick add calories                                                                                             45           0g        0g             0g           0mg            0mg             0g         0g
Lunch
Old El Paso – Taco, 3 shells                                                                            150        19g        7g             2g           0mg        135mg             1g         1g
Hass – Avocados, 60 g                                                                                    100           6g        9g             0g           0mg            0mg             0g         4g
Black Beans, 0.25 cup                                                                                       55        10g        1g             4g           0mg            5mg             1g         4g
kirkland beef – beef, 2 oz                                                                                 420           0g      28g           44g           0mg            0mg             0g         0g
Morrison – Brown Rice, 0.38 cup                                                                      93        19g        1g             2g           0mg          29mg             0g         1g
Dinner
Katz Gluten Free – Glazed Donuts, 1 donut                                                   240        39g        9g             1g         55mg        270mg           17g         1g
Panera – Half Seasonal Greens Salad, 1 Salad                                            180        20g      12g             4g           0mg        180mg           14g         4g
Buffalo Bob’s – Meat Stick (Elk), 1 stick                                                            80           1g        4g             8g           0mg        370mg             1g         1g
Snacks
Kellogg’s – Honey Nut Cheerios, 28 g                                                            110        22g        2g             2g           0mg        160mg             9g         2g
Rude Health – Hazelnut Drink, 100 ml                                                              69        14g        1g             0g           0mg            0mg             4g         0g
Chips – Chips, 9.75 chips                                                                                113         11g        7g             2g           0mg        128mg             1g         1g
Hass – Avocados, 30 g                                                                                      50           3g        5g             0g           0mg            0mg             0g         2g
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz                                    170        22g        9g             2g           0mg        140mg             0g         1g
TOTAL:         2,200      237g    105g           79g      195mg    1,643mg          69g       26g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Snow shoeing                                                                                                                                          433                   60
TOTALS:               433                 60             0              0                   0
January 20, 2018
FOODS                                                                                                         Calories    Carbs       Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Omelett – Egg, 100 gr                                                                                      166           0g      13g           11g       340mg        384mg             0g         0g
Applesauce – Applesauce, 0.5 cup                                                                   50        12g        0g             0g           0mg          10mg             8g         2g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.3
42           3g        3g             1g           0mg            3mg             0g         0g
Cup (225 g)
Kellogg’s – Honey Nut Cheerios, 28 g                                                            110        22g        2g             2g           0mg        160mg             9g         2g
Rude Health – Hazelnut Drink, 100 ml                                                              69        14g        1g             0g           0mg            0mg             4g         0g
Lunch
Claussen – pickle, 1/4 pickle                                                                               3           1g        0g             0g           0mg        135mg             0g         0g
Apples – Granny Smith Apple, 0.5 apple                                                          40         11g        0g             0g           0mg            0mg             9g         3g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                          105           3g        9g             4g           0mg          80mg             1g         1g
Black Beans, 0.25 cup                                                                                       55        10g        1g             4g           0mg            5mg             1g         4g
Morrison – Brown Rice, 0.38 cup                                                                      93        19g        1g             2g           0mg          29mg             0g         1g
kirkland beef – beef, 2 oz                                                                                 420           0g      28g           44g           0mg            0mg             0g         0g
Chips – Chips, 13 chips                                                                                   150        15g        9g             2g           0mg        170mg             1g         1g
Dinner
Season – Sardines, 0.5 container (0.50 cup)                                                 144           0g      10g           12g         28mg        110mg             0g         0g
Health ade Kombucha – Pomegranate, 2 fl oz                                                 10           2g        0g             0g           0mg            3mg             1g         0g
Almond – Nut Thins, 16 crackers                                                                    130        23g        3g             3g           0mg        115mg             0g         1g
Melt – Buttery Spread, 1 TBSP                                                                         80           0g        9g             0g           0mg          85mg             0g         0g
Johnsonville – Beef Brats (D), 1 link 57g (appx 2 oz)                                    180           3g      16g             7g         35mg        600mg             1g         0g
Spinach – Raw, 1.5 cup                                                                                     10           2g        0g             1g           0mg          36mg             0g         1g
Egg – Egg, 1 large                                                                                              72           0g        5g             6g       186mg          71mg             0g         0g
TOTAL:         1,929      140g    110g           99g      589mg    1,996mg          35g       16g
January 21, 2018
FOODS                                                                                                         Calories    Carbs       Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Homemade – Date and Almond Ball, 1.5 ball 25g                                         123        35g        2g             1g           0mg            0mg           18g         6g
Buffalo Bob’s – Meat Stick (Elk), 1 stick                                                            80           1g        4g             8g           0mg        370mg             1g         1g
TOTAL:         2,156      336g    130g         110g      113mg    2,206mg          92g       45g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Lunch
Applesauce – Applesauce, 0.5 cup 50 12g 0g 0g 0mg 10mg 8g 2g
Trader Joe’s – Goat Milk Yogurt, 3 oz 50 4g 2g 4g 15mg 40mg 4g 0g
Lakanto Pancake Mix – Pancake Mix, 0.5 cup 110 34g 1g 10g 0mg 246mg 0g 22g
Hams – Ham, 170 grams 140 2g 5g 32g 0mg 0mg 0g 0g
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
Season – Sardines, 0.25 container (0.50 cup) 72 0g 5g 6g 14mg 55mg 0g 0g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
Bartlett – Pear, 3 oz 52 14g 0g 1g 0mg 1mg 9g 3g
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Health ade Kombucha – Pomegranate, 4 fl oz 20 5g 0g 0g 0mg 5mg 2g 0g
Dinner
Market. Pantry – Kettle corn, 1 container (4.5 cup) 135 86g 41g 9g 0mg 0mg 0g 0g
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz 170 22g 9g 2g 0mg 140mg 0g 1g
Morrison – Brown Rice, 0.38 cup 93 19g 1g 2g 0mg 29mg 0g 1g
Hemplers – uncured beef franks, 75 grams 220 2g 19g 10g 45mg 690mg 1g 0g
Meyenberg – Goat Milk, 1 cup (240 ml) 140 11g 7g 8g 25mg 115mg 11g 0g
Chips – Chips, 13 chips 150 15g 9g 2g 0mg 170mg 1g 1g
Season – Sardines, 0.25 container (0.50 cup) 72 0g 5g 6g 14mg 55mg 0g 0g
Kellogg’s – Honey Nut Cheerios, 28 g 110 22g 2g 2g 0mg 160mg 9g 2g
Snacks
Almond Dream – Praline Crunch, 118 ml 157 20g 8g 1g 0mg 0mg 12g 0g
TOTAL: 2,156 336g 130g 110g 113mg 2,206mg 92g 45g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    325                 120
Mild stretching 169 75
TOTALS: 494 195 0 0 0
January 22, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kellogg’s – Honey Nut Cheerios, 56 g 220 44g 3g 4g 0mg 320mg 18g 4g
Lucky Hook Farm Raw Goat Milk – Raw goat milk, 1 cup 168 10g 10g 9g 0mg 0mg 0g 0g
Lunch
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz 170 22g 9g 2g 0mg 140mg 0g 1g
Evolution – Sweet Greens and Lemon, 8 oz 50 11g 0g 1g 0mg 150mg 10g 0g
Homemade – Date and Almond Ball, 2 ball 25g 164 46g 2g 1g 0mg 0mg 24g 8g
Applesauce – Applesauce, 0.5 cup 50 12g 0g 0g 0mg 10mg 8g 2g
Trader Joe’s – Goat Milk Yogurt, 3 oz 50 4g 2g 4g 15mg 40mg 4g 0g
Dinner
Nugo Free – Gluten Free Soy and Dairy Free Carrot Cake, 1 bar (45g) 170 27g 3g 9g 0mg 85mg 13g 3g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp 7 1g 0g 0g 0mg 2mg 1g 0g
Leaf – Lettuce, 300 g 45 9g 1g 4g 0mg 84mg 2g 4g
Black Beans, 0.25 cup 55 10g 1g 4g 0mg 5mg 1g 4g
Hemplers – uncured beef franks, 75 grams 220 2g 19g 10g 45mg 690mg 1g 0g
Morrison – Brown Rice, 1 cup 248 52g 2g 5g 0mg 78mg 1g 2g
Snacks
Generic – Chocolate Cake Shot, 1 ounce 81 6g 0g 0g 0mg 0mg 6g 0g
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
TOTAL: 1,780 279g 53g 54g 60mg 1,604mg 101g 32g
January 23, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Lucky Hook Farm Raw Goat Milk – Raw goat milk, 1 cup 168 10g 10g 9g 0mg 0mg 0g 0g
Kellogg’s – Honey Nut Cheerios, 56 g 220 44g 3g 4g 0mg 320mg 18g 4g
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Lunch
Oat cookie – Cookie, 0.5 cookie 65 10g 2g 1g 0mg 0mg 6g 0g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
Nugo Free – Gluten Free Soy and Dairy Free Carrot Cake, 1 bar (45g) 170 27g 3g 9g 0mg 85mg 13g 3g
Applesauce – Applesauce, 0.5 cup 50 12g 0g 0g 0mg 10mg 8g 2g
Knuthenlund – Sheep’s milk yogurt, 0.5 container 65 6g 2g 2g 0mg 0mg 0g 0g
Dinner
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Carrots – Carrot, 2 medium carrot 50 12g 0g 1g 0mg 80mg 6g 2g
Melt – Buttery Spread, 1 TBSP 80 0g 9g 0g 0mg 85mg 0g 0g
kirkland beef – beef, 1 oz 210 0g 14g 22g 0mg 0mg 0g 0g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Shredded hash browns – Shredded Hash Browns, 1.5 cup 105 24g 0g 2g 0mg 0mg 0g 3g
Omelett – Egg, 100 gr 166 0g 13g 11g 340mg 384mg 0g 0g
Snacks
Nugo Free – Gluten Free Soy and Dairy Free Carrot Cake, 1 bar (45g) 170 27g 3g 9g 0mg 85mg 13g 3g
TOTAL: 1,761 207g 69g 84g 340mg 1,169mg 80g 23g
January 24, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Envirokidz – Gorilla Munch, 0.75 cup 120 26g 1g 2g 0mg 80mg 8g 2g
Lucky Hook Farm Raw Goat Milk – Raw goat milk, 1 cup 168 10g 10g 9g 0mg 0mg 0g 0g
Lunch
kirkland beef – beef, 1 oz 210 0g 14g 22g 0mg 0mg 0g 0g
chickpeas – Chickpeas, 1 tablespoon 46 8g 1g 2g 0mg 3mg 1g 2g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp 7 1g 0g 0g 0mg 2mg 1g 0g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Morrison – Brown Rice, 0.75 cup 186 39g 2g 4g 0mg 59mg 1g 2g
Dinner
Hemplers – uncured beef franks, 75 grams 220 2g 19g 10g 45mg 690mg 1g 0g
Shredded hash browns – Shredded Hash Browns, 1.5 cup 105 24g 0g 2g 0mg 0mg 0g 3g
Nugo Free – Gluten Free Soy and Dairy Free Carrot Cake, 1 bar (45g) 170 27g 3g 9g 0mg 85mg 13g 3g
Snacks
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Carrots – Carrot, 2 medium carrot 50 12g 0g 1g 0mg 80mg 6g 2g
Homemade – Date and Almond Ball, 1 ball 25g 82 23g      1g 1g 0mg 0mg 12g 4g
TOTAL: 1,529 184g    63g 75g 45mg 1,109mg 44g 22g
EXERCISES Calories Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training) 325 120
Strength training (weight lifting, weight training) 203 75
TOTALS: 528 195             0              0                 0
January 25, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Envirokidz – Gorilla Munch, 0.75 cup 120 26g 1g 2g 0mg 80mg 8g 2g
Lucky Hook Farm Raw Goat Milk – Raw goat milk, 1 cup 168 10g 10g 9g 0mg 0mg 0g 0g
Lunch
So Delicious – Dairy Free Cashew Milk Very Vanilla Ice Cream, 1/2 Cup 79g 150 21g 7g 2g 0mg 95mg 18g 0g
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp 7 1g 0g 0g 0mg 2mg 1g 0g
chickpeas – Chickpeas, 1 tablespoon 46 8g 1g 2g 0mg 3mg 1g 2g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
kirkland beef – beef, 1 oz 210 0g 14g 22g 0mg 0mg 0g 0g
Morrison – Brown Rice, 0.75 cup 186 39g 2g 4g 0mg 59mg 1g 2g
Dinner
Generic – Stir Fried Pork, 2 cup 726 0g 44g 72g 0mg 0mg 0g 0g
Snacks
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz 170 22g 9g 2g 0mg 140mg 0g 1g
Carrots – Carrot, 2 medium carrot 50 12g 0g 1g 0mg 80mg 6g 2g
Homemade – Date and Almond Ball, 2 ball 25g 164 46g 2g 1g 0mg 0mg 24g 8g
TOTAL: 2,139 217g 94g 127g 0mg 489mg 71g 24g
January 26, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Hams – Ham, 170 grams 140 2g 5g 32g 0mg 0mg 0g 0g
Egg – Egg, 1.5 large 107 1g 7g 9g 279mg 107mg 0g 0g
Melt – Buttery Spread, 1 TBSP 80 0g 9g 0g 0mg 85mg 0g 0g
Lakanto Pancake Mix – Pancake Mix, 0.5 cup 110 34g 1g 10g 0mg 246mg 0g 22g
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Lunch
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
Blackberry – Jam, 1 tbsp 25 5g 0g 0g 0mg 0mg 0g 0g
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Rice cakes – Rice Cake, 2 cake 100 22g 0g 2g 0mg 0mg 0g 0g
Chomps – 100% Grass Fed Beef Stick, Original, 1 oz. (28g) 100 0g 6g 9g 20mg 250mg 0g 0g
Dinner
TOTAL: 2,190 261g 97g 113g 349mg 1,475mg 79g 45g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Rice Dream Organic – Vanilla Ice Cream, 1 cup 320 52g 12g 0g 0mg 170mg 28g 0g
Kale – Kale, 2 cup 16 2g 0g 2g 0mg 0mg 0g 2g
Asparagus – Asparagus, 4 spear 7 1/4″ to 8 1/2″ 16 3g 0g 2g 0mg 0mg 2g 2g
Melt – Buttery Spread, 1 TBSP 80 0g 9g 0g 0mg 85mg 0g 0g
Balsamic Vinegar – Balsamic Vinegar, 0.5 tbsp 7 1g 0g 0g 0mg 2mg 1g 0g
red potatoes – Red Potato, 1 potatoe 110 26g 0g 3g 0mg 0mg 1g 2g
Bison – Bison, 4 oz 190 0g 11g 23g 50mg 60mg 0g 0g
Broccoli – Broccoli, 1 cup 30 6g 3g 1g 0mg 30mg 0g 3g
Snacks
Homemade – Date and Almond Ball, 1 ball 25g 82 23g 1g 1g 0mg 0mg 12g 4g
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz 170 22g 9g 2g 0mg 140mg 0g 1g
Cutie – Cutie, 2 cuo 80 18g 0g 1g 0mg 0mg 13g 4g
Chia viva – Pudding, 5.6 oz 210 15g 14g 3g 0mg 220mg 9g 0g
TOTAL: 2,190 261g 97g 113g 349mg 1,475mg 79g 45g
January 27, 2018
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Collagen – Protein, 1 tablespoon 30 3g 0g 8g 0mg 0mg 0g 0g
Meyenberg – Goat Milk, 1 cup (240 ml) 140 11g 7g 8g 25mg 115mg 11g 0g
Envirokidz – Gorilla Munch, 0.75 cup 120 26g 1g 2g 0mg 80mg 8g 2g
Cheerios – Cheerios, 1 cup 100 20g 2g 3g 0mg 140mg 1g 3g
Lunch
Oil – Vegetable, canola, 0.5 tbsp 62 0g 7g 0g 0mg 0mg 0g 0g
Melt – Buttery Spread, 0.3 TBSP 24 0g 3g 0g 0mg 26mg 0g 0g
Hemplers – uncured beef franks, 75 grams 220 2g 19g 10g 45mg 690mg 1g 0g
Squash – Squash, 4 tbsp 40 10g 0g 0g 0mg 0mg 0g 0g
Egg – Egg, 1 large 72 0g 5g 6g 186mg 71mg 0g 0g
red potatoes – Red Potato, 1 potatoe 110 26g 0g 3g 0mg 0mg 1g 2g
Kale – Kale, 1 cup 8 1g 0g 1g 0mg 0mg 0g 1g
Carrots – Carrot, 1 medium carrot 25 6g 0g 1g 0mg 40mg 3g 1g
Bartlett – Pear, 3 oz 52 14g 0g 1g 0mg 1mg 9g 3g
Adams – No-Stir Peanut Butter, 1 Tbsp 105 3g 9g 4g 0mg 80mg 1g 1g
Homemade – Date and Almond Ball, 2 ball 25g 164 46g 2g 1g 0mg 0mg 24g 8g
Dinner
Leaf – Lettuce, 300 g 45 9g 1g 4g 0mg 84mg 2g 4g
TOTAL:         2,580      367g    117g         101g      356mg    1,724mg          93g       35g
FOODS                                                                                                         Calories    Carbs       Fat    Protein    Cholest      Sodium    Sugars    Fiber
White Rice – White-rice, 3 oz.                                                                          110        24g        0g             2g           0mg            2mg             0g         1g
flank steak – Flank Steak, 4 oz                                                                        180           0g        9g           24g         75mg          60mg             0g         0g
Snacks
Homemade – Dairy Free Berry Smoothie, 2 glass                                         396           0g        0g             0g           0mg            0mg             0g         0g
Homemade – Date and Almond Ball, 1 ball 25g                                               82        23g        1g             1g           0mg            0mg           12g         4g
Cheerios – Cheerios, 1 cup                                                                             100        20g        2g             3g           0mg        140mg             1g         3g
Envirokidz – Gorilla Munch, 0.75 cup                                                              120        26g        1g             2g           0mg          80mg             8g         2g
Meyenberg – Goat Milk, 1 cup (240 ml)                                                          140         11g        7g             8g         25mg        115mg           11g         0g
Market. Pantry – Kettle corn, 1 container (4.5 cup)                                        135        86g      41g             9g           0mg            0mg             0g         0g
TOTAL:         2,580      367g    117g         101g      356mg    1,724mg          93g       35g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    162                   60
Mild stretching                                                                                                                                          101                   45
TOTALS:               263               105             0              0                   0
January 28, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Homemade – Date and Almond Ball, 1 ball 25g                                                82         23g      1g             1g           0mg            0mg           12g         4g
Cheerios – Cheerios, 1 cup                                                                               100         20g      2g             3g           0mg        140mg             1g         3g
Meyenberg – Goat Milk, 1 cup (240 ml)                                                           140         11g      7g             8g         25mg        115mg           11g         0g
Envirokidz – Gorilla Munch, 0.75 cup                                                               120         26g      1g             2g           0mg          80mg             8g         2g
Lunch
Munchery – Vietnamese Beef Noodle Bowl, 1 meal                                        480         70g    12g           23g         55mg        780mg           33g         4g
Smoothie – Avocado, 1 Glass                                                                           190         10g      6g           25g           0mg        100mg             5g         3g
Dinner
Panda Puffs – Peanut Butter Cereal, 0.75 cup                                                130         24g      3g             2g           0mg        130mg             7g         2g
Meyenberg – Goat Milk, 1 cup (240 ml)                                                           140         11g      7g             8g         25mg        115mg           11g         0g
red potatoes – Red Potato, 0.5 potatoe                                                              55         13g      0g             2g           0mg            0mg             1g         1g
Bison – Bison, 2 oz                                                                                              95           0g      6g           12g         25mg          30mg             0g         0g
Kale – Kale, 1 cup                                                                                                  8           1g      0g             1g           0mg            0mg             0g         1g
Snacks
Rice Dream Organic – Vanilla Ice Cream, 1 cup                                              320         52g    12g             0g           0mg        170mg           28g         0g
TOTAL:          1,860      261g    57g           87g      130mg    1,660mg         117g       20g
EXERCISES                                                                                                                                         Calories       Minutes       Sets       Reps       Weight
Cardiovascular
Strength training (weight lifting, weight training)                                                                                    162                   60
Mild stretching                                                                                                                                            67                   30
TOTALS:               229                 90             0              0                   0
January 29, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Homemade – Date and Almond Ball, 1 ball 25g                                                82         23g      1g             1g           0mg            0mg           12g         4g
Collagen – Protein, 1 tablespoon                                                                        30           3g      0g             8g           0mg            0mg             0g         0g
Meyenberg – Goat Milk, 1 cup (240 ml)                                                           140         11g      7g             8g         25mg        115mg           11g         0g
Panda Puffs – Peanut Butter Cereal, 0.75 cup                                                130         24g      3g             2g           0mg        130mg             7g         2g
Lunch
Cutie – Cutie, 1 cuo                                                                                             40           9g      0g             1g           0mg            0mg             7g         2g
Adams – No-Stir Peanut Butter, 0.5 Tbsp                                                          53           2g      4g             2g           0mg          40mg             0g         1g
Blackberry – Jam, 0.5 tbsp                                                                                  13           3g      0g             0g           0mg            0mg             0g         0g
Broccoli – Broccoli, 1 cup                                                                                    30           6g      3g             1g           0mg          30mg             0g         3g
Rice cakes – Rice Cake, 1 cake                                                                         50         11g      0g             1g           0mg            0mg             0g         0g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Bison – Bison, 2 oz                                                                                              95           0g      6g           12g         25mg          30mg             0g         0g
red potatoes – Red Potato, 0.5 potatoe                                                              55         13g      0g             2g           0mg            0mg             1g         1g
Dinner
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz                                      170         22g      9g             2g           0mg        140mg             0g         1g
Carrots – Carrot, 1 medium carrot                                                                      25           6g      0g             1g           0mg          40mg             3g         1g
Carrots – Carrot, 1 medium carrot                                                                      25           6g      0g             1g           0mg          40mg             3g         1g
Bartlett – Pear, 3 oz                                                                                             52         14g      0g             1g           0mg            1mg             9g         3g
Adams – No-Stir Peanut Butter, 0.5 Tbsp                                                          53           2g      4g             2g           0mg          40mg             0g         1g
Blackberry – Jam, 0.5 tbsp                                                                                  13           3g      0g             0g           0mg            0mg             0g         0g
Rice cakes – Rice Cake, 2 cake                                                                       100         22g      0g             2g           0mg            0mg             0g         0g
flank steak – Flank Steak, 4 oz                                                                         180           0g      9g           24g         75mg          60mg             0g         0g
Snacks
Chips – Chips, 13 chips                                                                                     150         15g      9g             2g           0mg        170mg             1g         1g
Season – Sardines, 0.25 container (0.50 cup)                                                   72           0g      5g             6g         14mg          55mg             0g         0g
Homemade – Date and Almond Ball, 2 ball 25g                                              164         46g      2g             1g           0mg            0mg           24g         8g
WOW Lemon Cookie – lemon cookie, 3 cookies                                             195         27g      9g             5g         38mg        173mg           14g         2g
Boulder Canyon – Coconut Oil Kettle Chips, 1.25 oz                                      170         22g      9g             2g           0mg        140mg             0g         1g
FOODS Calories Carbs     Fat Protein Cholest Sodium Sugars Fiber
Homemade – Date and Almond Ball, 1 ball 25g 82 23g      1g 1g 0mg 0mg 12g 4g
TOTAL: 2,221 327g    81g 89g 177mg 1,205mg 113g 39g
January 30, 2018
FOODS                                                                                                           Calories    Carbs     Fat    Protein    Cholest    Sodium    Sugars     Fiber
Breakfast
Hass – Avocados, 30 g                                                                                         50           3g      5g             0g           0mg           0mg             0g          2g
Collagen – Protein, 1 tablespoon                                                                         30           3g      0g             8g           0mg           0mg             0g          0g
Morrison – Brown Rice, 0.5 cup                                                                         124         26g      1g             3g           0mg        39mg             1g          1g
Chips – Chips, 9.75 chips                                                                                   113         11g      7g             2g           0mg      128mg             1g          1g
Season – Sardines, 0.25 container (0.50 cup)                                                    72           0g      5g             6g         14mg        55mg             0g          0g
flank steak – Flank Steak, 4 oz                                                                          180           0g      9g           24g         75mg        60mg             0g          0g
Lunch
Carrots – Carrot, 1 medium carrot                                                                       25           6g      0g             1g           0mg        40mg             3g          1g
Adams – No-Stir Peanut Butter, 1 Tbsp                                                            105           3g      9g             4g           0mg        80mg             1g          1g
Mangos, raw, 0.2 fruit without refuse                                                                  40         10g      0g             1g           0mg           1mg             9g          1g
Dinner
Panda Puffs – Peanut Butter Cereal, 0.75 cup                                                 130         24g      3g             2g           0mg      130mg             7g          2g
Meyenberg – Low Fat Goat Milk, 240 ml (1 cup)                                              100         11g      3g             8g           5mg       115mg           11g          0g
chickpeas – Chickpeas, 1 tablespoon                                                                 46           8g      1g             2g           0mg           3mg             1g          2g
Broccoli – Broccoli, 0.5 cup                                                                                  15           3g      2g             0g           0mg        15mg             0g          1g
kirkland beef – beef, 0.5 oz                                                                                105           0g      7g           11g           0mg           0mg             0g          0g
Morrison – Brown Rice, 0.5 cup                                                                         124         26g      1g             3g           0mg        39mg             1g          1g
Snacks
Mamma Chia – Guava Mamma, 10 fl oz bottle (296 ml)                                  120         20g      4g             4g           0mg        20mg           14g          6g
Go Macro – Peanut Butter, 65 g                                                                        270         34g    10g           12g           0mg        45mg           11g          2g
TOTAL:          1,649      188g    67g           91g        94mg      770mg           60g       21g
January 31, 2018
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Breakfast
Pineapple slices – Slices, 1/4 slices                                                                     8           2g      0g             0g           0mg            1mg             2g         0g
Melt – Buttery Spread, 1 TBSP                                                                           80           0g      9g             0g           0mg          85mg             0g         0g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.2
28           2g      2g             1g           0mg            2mg             0g         0g
Cup (225 g)
Birch Benders – Paleo Pancake, 35 g                                                              140         16g      7g             7g       100mg        340mg             1g         5g
FOODS                                                                                                          Calories    Carbs     Fat    Protein    Cholest      Sodium    Sugars    Fiber
Lakanto Pancake Mix – Pancake Mix, 0.5 cup                                                 110         34g      1g           10g           0mg        246mg             0g       22g
Collagen – Protein, 1 tablespoon                                                                        30           3g      0g             8g           0mg            0mg             0g         0g
Melt – Buttery Spread, 1 TBSP                                                                           80           0g      9g             0g           0mg          85mg             0g         0g
Forager – Creamy Dairy-free Cashewgurt Unsweetened Plain, 0.2
28           2g      2g             1g           0mg            2mg             0g         0g
Cup (225 g)
Birch Benders – Paleo Pancake, 35 g                                                              140         16g      7g             7g       100mg        340mg             1g         5g
Lakanto Pancake Mix – Pancake Mix, 0.5 cup                                                 110         34g      1g           10g           0mg        246mg             0g       22g
Collagen – Protein, 1 tablespoon                                                                        30           3g      0g             8g           0mg            0mg             0g         0g
Lunch
Cutie – Cutie, 1 cuo                                                                                             40           9g      0g             1g           0mg            0mg             7g         2g
chickpeas – Chickpeas, 2 tablespoon                                                                92         16g      2g             5g           0mg            6mg             3g         4g
Cauliflower – Raw, 1 cup                                                                                     25           5g      0g             2g           0mg          30mg             2g         3g
kirkland beef – beef, 1.5 oz                                                                               315           0g    21g           33g           0mg            0mg             0g         0g
Hass – Avocados, 30 g                                                                                        50           3g      5g             0g           0mg            0mg             0g         2g
Snacks
Adams – No-Stir Peanut Butter, 1 Tbsp                                                           105           3g      9g             4g           0mg          80mg             1g         1g
Blackberry – Jam, 1 tbsp                                                                                     25           5g      0g             0g           0mg            0mg             0g         0g
Rice cakes – Rice Cake, 4 cake                                                                       200         44g      0g             4g           0mg            0mg             0g         0g
Hass – Avocados, 30 g                                                                                        50           3g      5g             0g           0mg            0mg             0g         2g
Boulder Canyon Avocado oil chips – chips, 0.5 bag                                        115         14g      6g             2g           0mg        100mg             0g         1g
TOTAL:          1,801      214g    86g         103g      200mg    1,563mg          17g       69g

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