Click here for my Stage I Diet Journal.
Click here for my Stage II Diet Journal.
Click here to go to my weight chart.
Since around Valentine's Day, 2003, I have been on phase III of Dr. Champion's Post-Surgery plan. The following are samples of some menus. I repeat these menues often, and sometimes try new things, but I always make sure to get my protein in!
Week 27 Day 3
Date July 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
Lite fat free pina colada yogurt |
4 oz. |
55 |
0 |
9 |
5 |
| 3:00 |
2% milk |
8 oz. |
120 |
5 |
12 |
8 |
| 6:00 |
salad with bacon bits, cheese and blue cheese dressing |
1 |
125 |
10 |
12 |
11 |
| DAILY TOTALS |
460 |
15.5 |
52 |
37 |
Week 27 Day 2
Date July 12, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Raisin Bran |
1/2 cup |
55 |
0 |
12 |
2 |
| |
skim milk |
1/2 cup |
45 |
0 |
6 |
4 |
| 12:00 |
TCBY no sugar non-fat chocolate yogurt shake |
12 oz. |
200 |
5 |
32 |
12 |
| 6:00 |
salad with ranch |
spot |
50 |
2 |
8 |
0 |
| |
Fazoli's breadstick |
1 |
140 |
6 |
18 |
4 |
| DAILY TOTALS |
490 |
13 |
76 |
22 |
Week 27 Day 1
Date July 11, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
vegetarian vegetable soup |
1 cup |
110 |
2 |
17 |
1 |
| 6:00 |
strawberry kiwi lite nonfat yogurt |
8 oz. |
120 |
0 |
20 |
8 |
| DAILY TOTALS |
390 |
2.5 |
56 |
22 |
Week 26 Day 7
Date July 10, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
nothing--barium swallow stuff |
|
|
|
|
|
| 12:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 6:00 |
tomato basil soup |
1/2 cup |
75 |
1 |
10 |
1 |
| |
salad with blue cheese, bacon and pecans |
few bites |
50 |
2 |
5 |
2 |
| DAILY TOTALS |
285 |
4.5 |
34 |
16 |
Week 26 Day 6
Date July 9, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
queso dip |
1/2 cup |
150 |
8 |
5 |
12 |
| |
tortilla chips |
7 |
140 |
7 |
18 |
2 |
| 6:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| DAILY TOTALS |
760 |
19.5 |
86 |
44 |
Week 26 Day 5
Date July 8, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
|
Special K Red Berries |
1/2 cup |
55 |
0 |
12 |
2 |
| 12:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| |
chopped mixed nuts |
2 tbsp. |
85 |
7 |
2 |
3 |
| 6:00 |
Campbell's Chunky vegetable beef soup |
1/4 can |
60 |
1 |
6 |
3 |
| DAILY TOTALS |
510 |
12 |
64 |
25 |
Week 26 Day 4
Date July 7, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
salad with bacon and cheese and bleu cheese dressing |
1 |
150 |
8 |
10 |
11 |
| 6:00 |
broccoli cheddar soup |
1 cup |
340 |
12 |
10 |
12 |
| |
salad with croutons and fat free blue cheese |
1 small |
75 |
1.5 |
6 |
2 |
| DAILY TOTALS |
725 |
22 |
45 |
38 |
Week 26 Day 3
Date July 6, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
queso dip |
1/2 cup |
150 |
8 |
5 |
12 |
| |
tortilla chips |
7 |
140 |
7 |
18 |
2 |
| |
salad with croutons and fat free blue cheese |
1 small |
75 |
1.5 |
6 |
2 |
| 3:00 |
Mayfield lowfat frozen yogurt |
1/2 cup |
110 |
2 |
16 |
4 |
| 6:00 |
salad with bacon and cheese and bleu cheese dressing |
1 |
150 |
8 |
10 |
11 |
| DAILY TOTALS |
785 |
27 |
74 |
44 |
Week 26 Day 2
Date July 5, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
peanut butter and jelly on 1 slice wheat |
1 |
300 |
14 |
35 |
4 |
| 6:00 |
Wendy's small chili |
1/3 |
70 |
2 |
5 |
6 |
| DAILY TOTALS |
530 |
16.5 |
59 |
23 |
Week 26 Day 1
Date July 4, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| |
chopped mixed nuts |
2 tbsp. |
85 |
7 |
2 |
3 |
| 6:00 |
hamburger |
2 bites |
50 |
3 |
2 |
1 |
| |
spinach dip |
1/2 cup |
150 |
8 |
5 |
12 |
| |
Wheat Thins |
1 serv. |
170 |
5 |
28 |
3 |
| DAILY TOTALS |
835 |
27.5 |
88 |
40 |
Week 25 Day 7
Date July 3, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
queso dip |
~1/2 cup |
150 |
8 |
5 |
12 |
| |
tortilla chips |
7 |
140 |
7 |
18 |
2 |
| 6:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| |
chopped mixed nuts |
2 tbsp. |
85 |
7 |
2 |
3 |
| DAILY TOTALS |
755 |
26.5 |
76 |
38 |
Week 25 Day 6
Date July 2, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| 6:00 |
salad with bacon and cheese and bleu cheese dressing |
1 |
150 |
8 |
10 |
11 |
| DAILY TOTALS |
530 |
12.5 |
61 |
32 |
Week 25 Day 5
Date July 1, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| 6:00 |
baked Boston Scrod |
2 bites |
50 |
1 |
0 |
4 |
| |
mashed potatoes |
3 bites |
60 |
2 |
6 |
1 |
| DAILY TOTALS |
490 |
7.5 |
57 |
26 |
Week 25 Day 4
Date June 30, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar Free Carnation Instant Breakfast |
1 packet |
70 |
0.5 |
7 |
4 |
| |
skim milk |
1 cup |
90 |
0 |
12 |
9 |
| 12:00 |
Mayfield lowfat frozen yogurt |
1 cup |
220 |
4 |
32 |
8 |
| 6:00 |
Wendy's small chili |
1/3 |
70 |
2 |
5 |
6 |
| |
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
530 |
12.5 |
56 |
34 |
On vacation June 13-28. Diet journal will resume June 30.
Week 23 Day 1
Date June 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
taco soup |
1 cup |
235 |
4 |
23 |
17 |
| 3:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| 6:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| DAILY TOTALS |
|
|
|
|
Week 22 Day 1
Date June 6, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Mayfield lowfat chocolate frozen yogurt |
1/2 cup |
110 |
2 |
16 |
4 |
| |
skim milk |
1/2 cup |
45 |
0 |
6 |
4.5 |
| 12:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| 3:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| 6:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| DAILY TOTALS |
|
|
|
|
Week 21 Day 7
Date June 5, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
1 slice |
25 |
2 |
0 |
2 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
salad with turkey and cheese and bleu cheese dressing, 1 cracker with cheese wedge |
1 |
150 |
8 |
10 |
11 |
| 3:00 |
TCBY 96% fat free frozen yogurt |
1/2 cup |
130 |
3 |
20 |
4 |
| |
chopped mixed nuts |
2 tbsp. |
85 |
7 |
2 |
3 |
| 6:00 |
Hamburger Helper cheesy noodle |
1/2 cup |
196 |
9 |
15 |
13.5 |
| DAILY TOTALS |
676 |
29 |
58 |
41.5 |
Week 21 Day 4
Date June 4, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| |
Klondike Slim-a-Bear 98% fat free ice cream sandwich |
1 |
130 |
1.5 |
26 |
4 |
| 12:00 |
Patio Beef and Bean Burrito |
1/2 |
150 |
4.5 |
21 |
5 |
| |
2% milk shredded sharp cheddar |
1/8 cup |
40 |
3 |
0 |
3.5 |
| 3:00 |
Planter's Dry Roasted Peanuts |
13 |
55 |
4 |
1 |
2 |
| 6:00 |
Applebee's stuffed potato skin |
1 |
50 |
5 |
|
|
| |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| DAILY TOTALS |
|
|
|
|
Week 21 Day 2
Date May 31, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Atkins Advantage shake |
1 can |
170 |
9 |
1 |
20 |
| 12:00 |
child's Petro |
1 |
285 |
16 |
21 |
12 |
| 6:00 |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| |
Lay's Sour Cream and Onion chips |
1.5 oz. |
240 |
17 |
18 |
3 |
| DAILY TOTALS |
825 |
43.5 |
63 |
38 |
Week 21 Day 1
Date May 30, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| |
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
Kid's Cuisine Macaroni and Cheese bucket |
1 |
175 |
7 |
20 |
12 |
| 3:00 |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| 6:00 |
taco salad made with Laura's lean ground beef, refried beans and shredded cheese |
1-1.5 cups |
150 |
10 |
5 |
15 |
| DAILY TOTALS |
645 |
28.5 |
60 |
43 |
Week 20 Day 7
Date May 29, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Atkins Advantage shake |
1 can |
170 |
9 |
1 |
20 |
| 12:00 |
Taco Bell soft taco |
1 |
210 |
10 |
19 |
10 |
| 3:00 |
TCBY 96% fat free frozen yogurt |
1/2 cup |
130 |
3 |
23 |
4 |
| 6:00 |
salad with 1 oz. grilled blackened steak and bleu cheese crumbles |
small |
125 |
10 |
5 |
15 |
| DAILY TOTALS |
635 |
32 |
48 |
49 |
Week 20 Day 6
Date May 28, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
2% milk |
8 oz. |
120 |
5 |
12 |
8 |
| 12:00 |
meatloaf |
1" cube |
75 |
5 |
1 |
5 |
| |
Stouffer's Cheddar Potato Bake |
1/4 |
60 |
4 |
4 |
2 |
| |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| 3:00 |
Weight Watchers Smart Ones chocolate lowfat yogurt sandwich |
1 |
130 |
1.5 |
23 |
3 |
| 6:00 |
Taco Bell soft taco |
1 |
210 |
10 |
19 |
10 |
| DAILY TOTALS |
725 |
27 |
82 |
31 |
Week 19 Day 6
Date May 21, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Frusion Smoothie |
1 |
280 |
3.5 |
53 |
8 |
| 12:00 |
school cafeteria cheese hamburger |
1/2 |
180 |
10 |
15 |
11 |
| 6:00 |
Caesar salad with 1 oz. steak |
small |
110 |
12 |
5 |
13 |
| DAILY TOTALS |
570 |
25.5 |
73 |
32 |
Week 19 Day 3
Date May 18, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
whole milk |
1.5 cups |
225 |
12 |
18 |
12 |
| |
Carnation Instant Breakfast |
1 pack |
130 |
1 |
26 |
5 |
| 12:00 |
Long John Silver's Fish Fillet |
1/4 |
60 |
3 |
4 |
3 |
| 3:00 |
German Roasted Nuts |
1/2 cup |
300 |
25 |
12 |
5 |
| 6:00 |
pot roast |
1 oz. |
75 |
3 |
0 |
3 |
| |
potatoes and green beans |
bites |
50 |
0 |
2 |
0 |
| DAILY TOTALS |
840 |
44 |
62 |
28 |
Week 19 Day 2
Date May 17, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Kid's Kitchen Spaghetti and Mini Meatballs |
1 dinner |
230 |
9 |
24 |
12 |
| 12:00 |
Taco Bell Nachos Supreme |
1 |
450 |
26 |
35 |
13 |
| 3:00 |
Klondike Sugar-Free Reduced Fat Ice Cream bar |
1 |
180 |
9 |
21 |
4 |
| 6:00 |
Bowl Appetit! Three-Cheese Rotini |
1/2 |
180 |
5 |
27 |
6.5 |
| DAILY TOTALS |
1040 |
49 |
107 |
35.5 |
Week 18 Day 7
Date May 15, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
pop tart |
1 |
160 |
8 |
20 |
2 |
| |
2% milk |
8 oz. |
120 |
5 |
12 |
8 |
| 12:00 |
school cafeteria turkey and dressing |
little bit |
75 |
3 |
0 |
5 |
| |
school cafeteria mashed potatoes |
~1/2 cup |
55 |
2 |
8 |
1 |
| 6:00 |
black and bleu Caesar salad (salad with blackened steak and bleu cheese) |
~1 cup |
300 |
15 |
12 |
10 |
| DAILY TOTALS |
710 |
33 |
52 |
26 |
Week 18 Day 5
Date May 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
2% milk |
8 oz. |
120 |
5 |
12 |
8 |
| 12:00 |
peanut butter on 1 slice wheat |
1 |
280 |
14 |
32 |
4 |
| 3:00 |
Klondike Sugar-Free Reduced Fat Ice Cream bar |
1 |
180 |
9 |
21 |
4 |
| 6:00 |
Buddy's Bar-B-Que barbecue beef, cole slaw, and potato salad |
bites of each |
375 |
15 |
28 |
12 |
| DAILY TOTALS |
955 |
43 |
93 |
28 |
Week 18 Day 4
Date May 12, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
peanut butter and crackers |
6 |
170 |
2.5 |
27 |
8 |
| 12:00 |
popcorn shrimp |
12 |
130 |
6 |
12 |
6 |
| 3:00 |
salted peanuts |
1.5 oz. |
240 |
20 |
4 |
8 |
| 6:00 |
Kids Gourmet Macaroni and Cheese Dinner |
1 |
275 |
14 |
34 |
5 |
| DAILY TOTALS |
815 |
42.5 |
77 |
27 |
Week 17 Day 7
Date May 8, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sausage balls |
2 |
125 |
14 |
14 |
10 |
| 12:00 |
school lunch grilled cheese |
1 |
230 |
13.5 |
24 |
2 |
| |
Baked Lays |
1 bag |
110 |
1.5 |
21 |
2 |
| 6:00 |
TCBY® 96% fat free frozen yogurt |
1/2 cup |
140 |
3 |
23 |
4 |
| DAILY TOTALS |
605 |
32 |
82 |
18 |
Week 17 Day 1
Date May 2, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 12:00 |
school lunch tuna casserole |
1/2 cup |
250 |
10 |
32 |
12 |
| |
Doritos |
1 oz. |
140 |
7 |
16 |
2 |
| 3:00 |
Planter's deluxe mixed nuts |
13 |
85 |
7 |
2 |
3 |
| 6:00 |
Taco Bell Nachos Supreme |
1 |
450 |
26 |
35 |
13 |
| DAILY TOTALS |
925 |
50 |
85 |
30 |
Week 16 Day 7
Date May 1, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
6 oz. |
90 |
0 |
17 |
6 |
| 12:00 |
Old El Paso Taco Seasoned Ground Beef |
1/4 cup |
90 |
5 |
5 |
6 |
|
2% milk shredded cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| |
lettuce |
1/4 cup |
10 |
0 |
2 |
0 |
| 3:00 |
Planter's deluxe mixed nuts |
13 |
85 |
7 |
2 |
3 |
| 6:00 |
McDonald's chocolate shake |
1 |
580 |
17 |
93 |
15 |
| DAILY TOTALS |
935 |
35 |
119 |
37 |
Week 16 Day 6
Date April 30, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
| 12:00 |
school cafeteria hamburger |
1/2 |
140 |
5 |
15 |
6 |
| 6:00 |
chicken finger salad |
1 finger and little salad |
150 |
10 |
12 |
12 |
| DAILY TOTALS |
335 |
18 |
27 |
21 |
Week 16 Day 1
Date April 25, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
| 12:00 |
chicken salad |
1/2 cup |
310 |
25 |
3 |
17 |
| |
Triscuit whole wheat crackers |
6 |
130 |
5 |
17 |
3 |
| 3:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| 6:00 |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| |
|
|
|
|
|
|
| DAILY TOTALS |
|
|
|
|
Week 15 Day 7
Date April 24, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
cottage cheese |
1/2 cup |
110 |
5 |
4 |
12 |
| |
lite mixed fruit |
1/4 cup |
25 |
0 |
6 |
0 |
| 12:00 |
chicken salad |
1/2 cup |
310 |
25 |
3 |
17 |
| |
cheddar cheese |
1 oz. |
80 |
6 |
0 |
7 |
| 3:00 |
Lunchables cheese nachos snack |
1 |
380 |
21 |
36 |
8 |
| 6:00 |
spaghetti and meatball dinner |
1 |
400 |
5 |
46 |
8 |
| DAILY TOTALS |
1305 |
62 |
95 |
52 |
Week 15 Day 6
Date April 23, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Chocolate Royale Slim Fast |
1 |
220 |
3 |
35 |
10 |
| 12:00 |
school cafeteria sloppy joe minus the bun |
~1/3 cup |
110 |
8 |
2 |
11 |
| |
school cafeteria tater tots |
3 |
35 |
2 |
4 |
0 |
| 3:00 |
Lunchables cheese nachos snack |
1 |
380 |
21 |
36 |
8 |
| 6:00 |
Triscuit whole wheat crackers |
6 |
130 |
5 |
17 |
3 |
| |
cheese |
1 oz. |
90 |
6 |
2 |
7 |
| |
Weight Watchers Smart Ones dessert |
1 |
120 |
2.5 |
25 |
4 |
| DAILY TOTALS |
1085 |
47.5 |
121 |
43 |
Week 15 Day 6
Date April 22, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Cottage Doubles Cottage Cheese and Fruit |
1 |
140 |
2.5 |
16 |
14 |
| 12:00 |
Michelina's Light Swedish Meatballs dinner |
1 |
270 |
7 |
37 |
17 |
| 3:00 |
cheese crackers with peanut butter |
1 pack |
210 |
13 |
19 |
4 |
| 6:00 |
Klondike Slim-a-Bear 98% fat free ice cream sandwich |
1 |
130 |
1.5 |
26 |
4 |
| DAILY TOTALS |
750 |
24 |
98 |
39 |
Week 15 Day 5
Date April 21, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit yogurt |
6 oz. |
100 |
0 |
16 |
8 |
| 12:00 |
Wendy's chicken nuggets |
5 |
220 |
14 |
13 |
11 |
| 3:00 |
Klondike Slim-a-Bear 98% fat free ice cream sandwich |
1 |
130 |
1.5 |
26 |
4 |
| 6:00 |
Lean Cuisine Cheese Cannelloni Dinner |
1 |
240 |
4.5 |
28 |
18 |
| DAILY TOTALS |
690 |
20 |
83 |
41 |
Week 15 Day 4
Date April 20, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
lowfat yogurt |
4 oz. |
60 |
0 |
10 |
4 |
|
Special K Red Berries |
1/2 cup |
55 |
0 |
12 |
2 |
|
skim milk |
1/4 cup |
25 |
0 |
3 |
2 |
| 12:00 |
Logan's Roadhouse chicken finger salad |
1 finger & little salad |
150 |
10 |
12 |
12 |
|
peanuts in the shell |
6 |
60 |
8 |
2 |
3.5 |
| 3:00 |
Planter's Cocktail peanuts |
1/2 oz. |
85 |
7.5 |
1.5 |
3.5 |
| 6:00 |
Hormel Kid's Kitchen Beefy Mac |
1/2 |
90 |
2.5 |
11 |
5 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| DAILY TOTALS |
615 |
28 |
62.5 |
40 |
Week 15 Day 3
Date April 19, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
bacon |
1 slice |
40 |
3.5 |
0 |
2.5 |
|
2% milk |
12 oz. |
180 |
7.5 |
18 |
12 |
| 12:00 |
Wendy's Chili Chips and Cheese |
1/3 |
120 |
12 |
17 |
10 |
| 3:00 |
Planter's deluxe mixed nuts |
13 |
85 |
7 |
2 |
3 |
| 6:00 |
non-fat frozen yogurt |
1/2 cup |
100 |
0 |
22 |
3 |
|
Special K Red Berries |
1/2 cup |
55 |
0 |
12 |
2 |
| DAILY TOTALS |
580 |
30 |
71 |
32.5 |
Week 15 Day 2
Date April 18, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Planter's Cocktail peanuts |
1 oz. |
170 |
15 |
3 |
7 |
| |
Kellogg's mini wheats |
5 |
25 |
0 |
5 |
0 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
lite nonfat yogurt |
8 oz. |
120 |
0 |
20 |
8 |
| 6:00 |
Caesar salad |
1/2 cup |
110 |
10 |
17 |
2 |
|
seafood bisque |
1/2 cup |
80 |
3 |
8 |
6 |
| DAILY TOTALS |
625 |
33 |
65 |
31 |
Week 15 Day 1
Date April 17, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
Subway salad with grilled chicken and fat free ranch |
~1/2 cup |
100 |
3 |
8 |
3 |
|
Baked Doritos |
1/3 bag |
70 |
2 |
12 |
1 |
| 3:00 |
Planter's deluxe mixed nuts |
13 |
85 |
7.5 |
2 |
3 |
|
non-fat frozen yogurt |
1/2 cup |
100 |
0 |
22 |
3 |
| 6:00 |
filet mignon |
1/2 oz. |
60 |
3 |
0 |
8 |
|
sea bass |
1/2 oz. |
40 |
0 |
0 |
7 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| DAILY TOTALS |
695 |
25.5 |
68 |
41 |
Week 14 Day 7
Date April 16, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Jimmy Dean bacon |
1 slice |
40 |
3.5 |
0 |
2.5 |
|
orange juice |
1 cup |
110 |
0 |
26 |
2 |
| 12:00 |
cheddar cheese |
1 oz. |
110 |
9 |
0 |
7 |
|
Doritos |
6 |
70 |
3.5 |
8 |
1 |
|
cole slaw |
1/4 cup |
50 |
3 |
5 |
0 |
| 3:00 |
Planter's salted peanuts |
1/2 oz. |
85 |
7.5 |
1 |
3 |
| 6:00 |
bites of everyone else's dinner--salad, grouper, mahi-mahi, mashed potatoes, broccoli |
some |
200 |
8 |
10 |
5 |
| DAILY TOTALS |
665 |
34.5 |
50 |
20.5 |
Week 14 Day 6
Date April 15, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Bi-Lo light nonfat yogurt |
8 oz. |
120 |
0 |
20 |
8 |
| 12:00 |
clam chowder |
1/2 cup |
175 |
10 |
12 |
6 |
| 3:00 |
peanut butter and crackers |
1 pack |
150 |
10 |
14 |
2 |
| 6:00 |
filet mignon |
1 ounce |
120 |
6 |
0 |
16 |
|
peel and eat shrimp |
1 |
10 |
0 |
0 |
1 |
|
salad with ranch |
spot |
25 |
0 |
1 |
0 |
|
Sister Schubert yeast roll |
1 |
110 |
5 |
11 |
2 |
|
Klondike Slim-a-Bear 98% fat free ice cream sandwich |
1 |
130 |
1.5 |
26 |
4 |
| DAILY TOTALS |
840 |
32.5 |
84 |
39 |
Week 14 Day 5
Date April 14, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Bi-Lo light nonfat yogurt |
4 oz. |
60 |
0 |
10 |
4 |
|
Gwaltney 40% less fat bacon |
2 slices |
50 |
3 |
0 |
5 |
| 12:00 |
peanut butter and crackers |
1 pack |
140 |
7 |
16 |
2 |
| 6:00 |
bites of mom's fried shrimp, french fries, hushpuppies, cole slaw and salad with bleu cheese |
2-3 |
100 |
5 |
12 |
2 |
| DAILY TOTALS |
350 |
15 |
38 |
13 |
Week 14 Day 4
Date April 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
McDonald's sausage patty and scrambled egg |
1/4 |
85 |
7.5 |
0 |
5 |
| 12:00 |
Campbell's Chunky Sirloin Burger Soup |
1/4 cup |
90 |
4 |
7 |
5 |
|
crackers |
4 |
140 |
7 |
17 |
2 |
| 6:00 |
baked potato |
1/3 |
105 |
0 |
22 |
2 |
|
Already Been Cooked Oscar Mayer Bacon |
1 slice |
25 |
2 |
0 |
2 |
|
cheddar cheese |
1 oz. |
110 |
9 |
0 |
7 |
|
sour cream |
1 tbsp. |
30 |
2.5 |
0 |
0 |
| DAILY TOTALS |
585 |
32 |
46 |
23 |
Week 14 Day 3
Date April 12, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Jimmy Dean precooked bacon slices |
3 |
80 |
7 |
1 |
6 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
|
orange juice |
1 cup |
110 |
0 |
26 |
2 |
| 12:00 |
cheddar cheese |
1 oz. |
110 |
9 |
0 |
7 |
|
Doritos |
6 |
70 |
3.5 |
8 |
1 |
| 3:00 |
Bi-Lo light nonfat yogurt |
8 oz. |
120 |
0 |
20 |
8 |
| 6:00 |
crab cake |
1 |
100 |
5 |
4 |
5 |
|
mashed potatoes |
1/4 cup |
55 |
2 |
9 |
1 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| DAILY TOTALS |
855 |
31.5 |
91 |
46 |
Week 14 Day 2
Date April 11, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Lite fat free pina colada yogurt |
8 oz. |
110 |
0 |
18 |
10 |
| 12:00 |
school cafeteria pizza |
1/4 |
105 |
5 |
8 |
2 |
|
cole slaw |
1/4 cup |
50 |
3 |
5 |
0 |
|
chips |
1/2 |
90 |
7 |
14 |
1 |
| 3:00 |
Planter's Sunflower Kernels |
3/4 oz. |
218 |
18 |
1 |
9 |
| 6:00 |
Applewood BBQ & Smoked Cheddar potato chips |
1 oz. |
150 |
10 |
13 |
2 |
|
Dannon Fruit Blends yogurt |
6 oz. |
170 |
1.5 |
32 |
6 |
| DAILY TOTALS |
893 |
44.5 |
91 |
30 |
Week 14 Day 1
Date April 10, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Special K Bar with Strawberry |
1 bar |
90 |
1.5 |
17 |
2 |
| 12:00 |
Wendy's small chili |
1/3 |
70 |
2 |
5 |
6 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| 3:00 |
Planter's Sunflower Seeds |
1 oz. |
175 |
14 |
2 |
8 |
| 6:00 |
chips {BookFair family night--no chance to get dinner! :( } |
1 |
180 |
14 |
28 |
2 |
|
chocolate chip cookie |
1 |
205 |
13 |
15 |
0 |
| DAILY TOTALS |
800 |
50.5 |
67 |
25 |
Week 13 Day 7
Date April 9, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Lite fat free pina colada yogurt |
8 oz. |
110 |
0 |
18 |
10 |
| 12:00 |
Lunchables with turkey and cheddar cheese |
1 |
265 |
14 |
26 |
6 |
| 6:00 |
lowfat frozen yogurt |
1 cup |
220 |
4 |
40 |
8 |
|
skim milk |
1 cup |
90 |
0.5 |
12 |
8 |
| DAILY TOTALS |
685 |
18.5 |
96 |
32 |
Week 13 Day 6
Date April 8, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Cottage Doubles cottage cheese with peaches |
1 |
140 |
2.5 |
16 |
14 |
| 12:00 |
Special K Bar with Strawberry |
1 bar |
90 |
1.5 |
17 |
2 |
|
chocolate lowfat milk |
1 cup |
150 |
2.5 |
25 |
8 |
| 6:00 |
Wendy's small chili |
1/3 |
70 |
2 |
5 |
6 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
|
low fat sour cream |
2 tsp. |
15 |
1 |
0 |
0 |
| DAILY TOTALS |
545 |
15.5 |
63 |
37 |
Week 13 Day 5
Date April 7, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Cottage Doubles cottage cheese with pineapple |
1/2 |
70 |
1 |
8 |
7 |
| 12:00 |
|
mashed potatoes |
1/4 cup |
55 |
2 |
9 |
1 |
| 6:00 |
Wendy's small chili |
1/3 |
70 |
2 |
5 |
6 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
|
low fat sour cream |
2 tsp. |
15 |
1 |
0 |
0 |
| DAILY TOTALS |
355 |
15 |
25 |
28 |
Week 13 Day 3
Date April 5, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
|
Special K Red Berries |
1/2 cup |
55 |
0 |
12 |
2 |
| 12:00 |
vegetable soup |
1/2 cup |
50 |
1 |
12 |
2 |
|
lite fat free yogurt |
4 oz. |
55 |
0 |
9 |
5 |
| 3:00 |
lowfat chocolate yogurt shake |
12 oz. |
250 |
10 |
32 |
12 |
| 6:00 |
spaghetti with meat sauce |
~1/4 cup |
100 |
2 |
12 |
5 |
| DAILY TOTALS |
700 |
23 |
89 |
39 |
Week 13 Day 2
Date April 4, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| 6:00 |
meatloaf |
1 ounce |
50 |
5 |
3 |
4 |
|
lowfat frozen yogurt |
1/2 cup |
110 |
2 |
20 |
4 |
|
2% milk |
1/2 cup |
65 |
2.5 |
6 |
4 |
| DAILY TOTALS |
285 |
9.5 |
41 |
16 |
Week 13 Day 1
Date April 3, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
McDonald's sausage patty and scrambled egg |
1/4 |
85 |
7.5 |
0 |
5 |
| 12:00 |
school spaghetti |
~1/4 cup |
100 |
2 |
12 |
2 |
|
salad with ranch |
spot |
25 |
10 |
1 |
1 |
| 3:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
| 6:00 |
chicken finger salad |
1 finger and little salad |
150 |
10 |
12 |
12 |
| DAILY TOTALS |
520 |
42.5 |
29 |
27 |
Week 12 Day 7
Date April 2, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
lite fat free yogurt |
4 oz. |
55 |
0 |
9 |
5 |
| 12:00 |
Cottage Doubles cottage cheese with pineapple |
1 |
140 |
2.5 |
16 |
14 |
| 3:00 |
Planter's Dry Roasted Peanuts |
20 |
80 |
6.5 |
2 |
3.5 |
|
Wow! Doritos |
5 |
45 |
0.5 |
8.5 |
1 |
| 6:00 |
lowfat frozen yogurt |
1/2 cup |
110 |
2 |
20 |
4 |
|
2% milk |
1/2 cup |
65 |
2.5 |
6 |
4 |
| DAILY TOTALS |
495 |
14 |
61.5 |
31.5 |
Week 12 Day 6
Date April 1, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
8 oz. |
90 |
0 |
12 |
8 |
|
Honey Nut Cheerios |
1 oz. |
110 |
1.5 |
21 |
2 |
| 12:00 |
Cottage Doubles cottage cheese and peaches |
1 |
140 |
2.5 |
16 |
14 |
| 3:00 |
peanut butter and crackers |
1 pack |
280 |
14 |
34 |
6 |
| 6:00 |
taco seasoned ground beef |
1/8 lb. |
70 |
2.5 |
0 |
12 |
|
refried beans |
1/4 cup |
50 |
0 |
5 |
3 |
|
low fat sour cream |
2 tsp. |
15 |
1 |
0 |
0 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
835 |
27.5 |
88 |
52 |
Week 12 Day 5
Date March 31, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| 12:00 |
baked beans |
1/4 cup |
45 |
0 |
8 |
3 |
|
Doritos snack bag |
1 |
140 |
7 |
17 |
3 |
|
carrot sticks and ranch |
2 |
50 |
1 |
3 |
1 |
| 3:00 |
Planters Salted Cashews |
1 oz. |
250 |
21 |
12 |
7 |
| 6:00 |
taco seasoned ground beef |
1/8 lb. |
70 |
2.5 |
0 |
12 |
|
refried beans |
1/4 cup |
50 |
0 |
5 |
3 |
|
low fat sour cream |
2 tsp. |
15 |
1 |
0 |
0 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
760 |
38.5 |
57 |
40 |
Week 12 Day 4
Date March 30, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| 12:00 |
chicken finger salad |
1 finger and little salad |
150 |
10 |
12 |
12 |
| 6:00 |
homemade spaghetti made with Laura's lean ground beef & whole wheat spaghetti |
1/2 cup |
125 |
4 |
9 |
13 |
|
shredded mozzarella |
1/8 cup |
40 |
2.5 |
0 |
4 |
| DAILY TOTALS |
375 |
16.5 |
33 |
32 |
Week 12 Day 3
Date March 29, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1/2 |
40 |
2.5 |
0.5 |
3.5 |
|
Jimmy Dean brown and serve sausage link |
1/2 |
75 |
6.5 |
0 |
4 |
| 12:00 |
popcorn shrimp |
6 |
65 |
3 |
6 |
3 |
| 3:00 |
Planter's Dry Roasted Peanuts |
20 |
80 |
6.5 |
2 |
3.5 |
| 6:00 |
McDonald's Chicken McNuggets |
2 |
105 |
6.5 |
5 |
5 |
| 9:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| DAILY TOTALS |
425 |
25 |
25.5 |
23 |
Week 12 Day 2
Date March 28, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| 12:00 |
nothing--profuse diarrhea |
|
|
|
|
|
| 3:00 |
nothing--profuse diarrhea |
|
|
|
|
|
| 6:00 |
homemade spaghetti made with Laura's lean ground beef & whole wheat spaghetti |
1/2 cup |
125 |
4 |
9 |
13 |
| 9:00 |
Dannon Light 'n Fit yogurt |
4 oz. |
60 |
0 |
12 |
4 |
| DAILY TOTALS |
245 |
4 |
33 |
21 |
Week 12 Day 1
Date March 27, 2003 (still sick--Dr. said strep throat)
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Lite fat free pina colada yogurt |
8 oz. |
110 |
0 |
18 |
10 |
| 12:00 |
Chef Boyardee Beefaroni |
4 oz. |
100 |
3 |
13 |
4 |
| 6:00 |
TCBY no sugar non-fat chocolate yogurt shake (remember, I'm sick here!) |
12 oz. |
200 |
5 |
32 |
12 |
| DAILY TOTALS |
410 |
8 |
63 |
26 |
Week 11 Day 7
Date March 26, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Lite fat free yogurt |
6 oz. |
72 |
0 |
10 |
6 |
|
orange juice (getting a cold!) |
10 oz. |
140 |
0 |
33 |
2 |
| 12:00 |
Luck's chicken and dumplings |
4 oz. |
80 |
1 |
10 |
8 |
| 6:00 |
Taco Bell soft taco |
1/3 |
70 |
3 |
6 |
3 |
| DAILY TOTALS |
362 |
4 |
59 |
19 |
Week 11 Day 6
Date March 25, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Cottage Doubles cottage cheese and pineapple |
1 |
140 |
2.5 |
16 |
14 |
| 12:00 |
Dinty Moore Hearty Burger Stew |
7.5 oz. |
240 |
13 |
16 |
12 |
| 3:00 |
lite fat free strawberry banana yogurt |
8 oz. |
110 |
0 |
18 |
10 |
| 6:00 |
cheddar cheese |
1/4 slice |
20 |
2 |
0 |
1 |
|
Wow! Doritos |
5 |
45 |
0.5 |
8.5 |
1 |
| DAILY TOTALS |
555 |
18 |
58.5 |
38 |
Week 11 Day 5
Date March 24, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Yoplait light fat free yogurt |
6 oz. |
100 |
0 |
19 |
5 |
| 12:00 |
Weight Watchers Taco Soup |
1/4 cup |
65 |
1 |
6 |
5 |
|
Doritos |
1/2 bag |
70 |
3.5 |
8 |
1 |
| 3:00 |
Planter's Sunflower Seeds |
1 oz. |
175 |
14 |
2 |
8 |
| 6:00 |
Pepperidge Farm Very Thin Wheat Bread |
2 slices |
80 |
1 |
12 |
2 |
|
Peter Pan Reduced Fat Crunchy Peanut Butter |
1 tsp. |
32 |
2 |
2 |
1 |
|
Wow! Doritos |
5 |
45 |
0.5 |
8.5 |
1 |
| DAILY TOTALS |
567 |
22 |
57.5 |
23 |
Week 11 Day 4
Date March 23, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
1 cup |
90 |
0 |
11 |
8 |
|
Kroger brand lite mixed berry yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 12:00 |
Weight Watchers Taco Soup |
1/2 cup |
125 |
2 |
12 |
10 |
| 3:00 |
Planter's Honey Roasted Peanuts |
13 |
55 |
4 |
1 |
2 |
| 6:00 |
Weight Watchers Meat Loaf |
1/4 slice |
75 |
2 |
4 |
7 |
|
mashed potatoes |
1/4 cup |
55 |
2 |
9 |
1 |
| DAILY TOTALS |
460 |
10 |
48 |
32 |
Week 11 Day 3
Date March 22, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Special K Red Berries |
1/2 cup |
55 |
0 |
12 |
2 |
|
skim milk |
1 cup |
90 |
0 |
13 |
8 |
| 12:00 |
Taco Bell beef burrito |
1/2 |
165 |
7.5 |
22 |
7 |
| 3:00 |
Planters sunflower seeds |
1/3 pack |
95 |
8 |
0 |
4 |
| 6:00 |
skim milk |
1 cup |
90 |
0 |
13 |
8 |
|
Light fat free mixed berry yogurt |
4 oz. |
50 |
0 |
8 |
5 |
| DAILY TOTALS |
545 |
15.5 |
68 |
34 |
Week 11 Day 2
Date March 21, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
1 cup |
90 |
0 |
11 |
8 |
|
Girl Scout All Abouts cookie |
1 |
75 |
3.5 |
9 |
1 |
| 12:00 |
1/2 baked potato with cheese |
1/2 |
50 |
5 |
8 |
3 |
| 3:00 |
Planters Sunflower Seeds |
1/2 package |
145 |
12.5 |
1 |
5.5 |
| 6:00 |
Chef Boyardee spaghetti and meatballs |
2/3 can |
140 |
6 |
15 |
4 |
|
honey roasted peanuts |
20 |
80 |
6.5 |
3 |
2.5 |
| DAILY TOTALS |
580 |
33.5 |
47 |
24 |
Week 11 Day 1
Date March 20, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Yoplait Light peach yogurt |
4 oz. |
70 |
0 |
13 |
4 |
| 12:00 |
chili, chips & cheese |
1/4 |
75 |
5 |
7 |
6 |
| 3:00 |
Atkins Advantage bar |
1/2 |
120 |
6 |
5.5 |
9.5 |
| 6:00 |
Chick-fil-A chicken nuggets |
3 |
100 |
3 |
3 |
9.5 |
| DAILY TOTALS |
365 |
14 |
28.5 |
29 |
Week 10 Day 7
Date March 19, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
chiken out of a chicken biscuit |
1/3 |
70 |
2 |
6 |
6 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
Doritos |
1/2 bag |
70 |
3.5 |
8 |
1 |
|
Planters sunflower seeds |
1/4 pkg. |
75 |
6 |
0 |
3 |
| 3:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
| 6:00 |
chicken finger salad |
1 finger and little salad |
150 |
10 |
12 |
12 |
| DAILY TOTALS |
645 |
39.5 |
42 |
37 |
Week 10 Day 6
Date March 18, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Yoplait Light strawberry yogurt |
4 oz. |
70 |
0 |
13 |
4 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
Yoplait Light blueberry yogurt |
4 oz. |
70 |
0 |
13 |
4 |
|
Planters sunflower seeds |
1/4 pkg. |
75 |
6 |
0 |
3 |
| 3:00 |
Doritos |
1 bag |
140 |
7 |
16 |
2 |
|
Planters sunflower seeds |
1/4 pkg. |
75 |
6 |
0 |
3 |
| 6:00 |
homemade chili |
1/2 cup |
115 |
1.5 |
12 |
8.5 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
745 |
31.5 |
66 |
39.5 |
Week 10 Day 5
Date March 17, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
Yoplait Light yogurt |
4 oz. |
70 |
0 |
13 |
4 |
| 3:00 |
Honey Roasted Peanuts |
1 oz. |
135 |
10 |
6 |
6 |
|
Sunchips multigrain snacks |
10 |
140 |
6 |
18 |
2 |
| 6:00 |
Long John Silver's chicken plank |
1 |
140 |
8 |
9 |
8 |
| DAILY TOTALS |
575 |
24 |
57 |
28 |
Week 10 Day 4
Date March 16, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
|
Lite strawberry kiwi nonfat yogurt |
4 oz. |
50 |
0 |
8 |
5 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
Campbell's Chunky Salisbury steak soup |
1/2 cup |
75 |
2 |
8 |
5 |
| 3:00 |
Honey Roasted Peanuts |
1 oz. |
135 |
10 |
6 |
6 |
| 6:00 |
chicken tender |
1 |
125 |
8 |
6 |
10 |
| DAILY TOTALS |
520 |
23 |
39 |
37 |
Week 10 Day 3
Date March 15, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
cheese pizza |
1/2 slice |
100 |
4.5 |
10 |
5 |
| 3:00 |
Planter's salted peanuts |
1 oz. |
170 |
15 |
3 |
7 |
| 6:00 |
bacon |
2 slices |
50 |
3 |
0 |
3 |
| DAILY TOTALS |
455 |
25.5 |
24 |
26 |
Week 10 Day 2
Date March 14, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1/2 |
40 |
2.5 |
0.5 |
3.5 |
| 12:00 |
Yoplait Light yogurt |
4 oz. |
70 |
0 |
13 |
4 |
| 3:00 |
Honey Roasted Peanuts |
1 oz. |
135 |
10 |
6 |
6 |
| 6:00 |
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| DAILY TOTALS |
335 |
12.5 |
30.5 |
21.5 |
Week 10 Day 1
Date March 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
|
2% milk |
1 cup |
120 |
5 |
12 |
8 |
| 12:00 |
school lunch spaghetti |
1/2 cup |
110 |
2 |
17 |
3 |
| 3:00 |
honey roasted peanuts |
1 oz. |
160 |
13 |
6 |
5 |
| 6:00 |
homemade chili |
1/2 cup |
115 |
1.5 |
12 |
8.5 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
655 |
32.5 |
47 |
36.5 |
Week 9 Day 7
Date March 12, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Yoplait Light yogurt |
4 oz. |
70 |
0 |
13 |
4 |
|
orange juice |
4 oz. |
50 |
0 |
12 |
1 |
| 12:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 3:00 |
Planter's Sunflower Seeds |
1 oz. |
175 |
14 |
2 |
8 |
| 6:00 |
Wendy's small chili with cheese |
1/2 |
170 |
9 |
9 |
12.5 |
| DAILY TOTALS |
715 |
36 |
51 |
40.5 |
Week 9 Day 6
Date March 11, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Kroger brand lite cherry vanilla yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 12:00 |
homemade chili |
1/2 cup |
115 |
1.5 |
12 |
8.5 |
| 3:00 |
Yoplait Light yogurt |
4 oz. |
70 |
0 |
13 |
4 |
| 6:00 |
homemade chili |
1/2 cup |
115 |
1.5 |
12 |
8.5 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
440 |
9 |
48 |
32 |
Week 9 Day 5
Date March 10, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
pint |
180 |
0 |
22 |
16 |
| 12:00 |
barbecue chicken |
1 oz. |
50 |
1 |
0 |
8 |
| 6:00 |
cubed steak |
1/2 oz. |
60 |
4 |
0 |
3 |
|
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| DAILY TOTALS |
440 |
5 |
44 |
39 |
Week 9 Day 4
Date March 9, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
pint |
180 |
0 |
22 |
16 |
| 12:00 |
honey roasted peanuts |
1.5 oz. |
240 |
19 |
9 |
7.5 |
| 3:00 |
honey roasted peanuts |
1 oz. |
160 |
13 |
6 |
5 |
| 6:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| DAILY TOTALS |
640 |
32 |
48 |
32.5 |
Week 9 Day 3
Date March 8, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Sausage, egg & cheese Lean Pocket |
1/2 |
70 |
2.5 |
9 |
3 |
|
Dannon Light 'n Fit Yogurt |
2 oz. |
30 |
0 |
5 |
2 |
| 12:00 |
2% milk |
1 pint |
130 |
5 |
13 |
8 |
| 3:00 |
honey roasted peanuts |
20 |
80 |
6.5 |
3 |
2.5 |
| 6:00 |
white chicken chili |
1/3 cup |
75 |
4 |
6 |
4 |
| DAILY TOTALS |
385 |
18 |
36 |
19.5 |
Week 9 Day 2
Date March 7, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 12:00 |
2% milk |
2 cups |
260 |
10 |
24 |
16 |
| 3:00 |
Planter's mixed nuts |
1 oz. |
170 |
15 |
4 |
6 |
| 6:00 |
Sloppy Joe made with Manwich and ground sirloin |
1/3 cup |
110 |
5 |
4 |
11 |
|
2% milk shredded cheddar |
1/8 cup |
40 |
3 |
0 |
3.5 |
|
Wow! Doritos |
5 |
45 |
0.5 |
8.5 |
1 |
| DAILY TOTALS |
685 |
33.5 |
51.5 |
41.5 |
Week 9 Day 1
Date March 6, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 12:00 |
school cafeteria turkey and dressing |
1/2 serving |
110 |
5 |
13 |
6 |
| |
mashed potatoes |
2 bites |
25 |
1 |
3 |
0 |
| Threw the above up, ate yogurt instead. |
| 12:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 3:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
| 6:00 |
Healthy Choice Macaroni and Beef Dinner |
1/2 |
115 |
3.5 |
11 |
6 |
|
Kraft 2% milk sharp cheddar |
1 slice |
50 |
3 |
1 |
4 |
|
saltine crackers |
2 |
25 |
0.5 |
4 |
0 |
| DAILY TOTALS |
470 |
20 |
42 |
25 |
Week 8 Day 7
Date March 5, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
|
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
| 12:00 |
Lean Cuisine Salisbury Steak with Macaroni and Cheese |
1/2 |
135 |
8 |
6 |
8 |
| 3:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
| 6:00 |
Cottage Doubles cottage cheese and pineapple |
1 |
140 |
2.5 |
16 |
14 |
| DAILY TOTALS |
655 |
36.5 |
41 |
40 |
Week 8 Day 6
Date March 4, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
skim milk |
1 cup |
90 |
0 |
11 |
8 |
| 12:00 |
Wendy's large chili |
1/3 |
100 |
3 |
8 |
8 |
| 3:00 |
Snack size Slim Jim |
2 |
85 |
8 |
0 |
4 |
| 6:00 |
BK cheeseburger minus the bun |
1 |
250 |
15 |
8 |
13 |
| DAILY TOTALS |
525 |
26 |
27 |
33 |
Week 8 Day 5
Date March 3, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Breyer's Light Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 12:00 |
Planter's Dry Roasted Peanuts |
40 |
160 |
13 |
4 |
7 |
|
Chick fil'A small chicken soup |
1/2 |
50 |
1 |
6 |
4.5 |
| 3:00 |
Snack size Slim Jim |
3 |
125 |
12 |
0 |
6 |
| 6:00 |
2% milk |
1 cup |
120 |
5 |
11 |
8 |
| DAILY TOTALS |
515 |
31 |
32 |
29.5 |
Week 8 Day 4
Date March 2, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
|
Cinnamon Crispix cereal |
1/4 cup |
40 |
0.5 |
8 |
0 |
|
skim milk |
trace |
20 |
0 |
2 |
1 |
| 12:00 |
Planter's Dry Roasted Peanuts |
20 |
80 |
6.5 |
2 |
3.5 |
|
Snack-size Beef Jerky |
1 |
20 |
1 |
0 |
1 |
|
Fat-free Pringles |
7 |
35 |
0 |
6.5 |
1 |
| 3:00 |
Breyer's Light Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 6:00 |
salad with turkey (2 oz) and cheese (1/4 cup) |
1 small |
125 |
8 |
5 |
17 |
|
croutons |
5 |
30 |
1 |
5 |
0 |
|
sunflower seeds |
1 tbsp. |
67 |
6 |
0 |
3 |
|
fat free ranch |
2 tbsp. |
50 |
0 |
11 |
0 |
| DAILY TOTALS |
597 |
28 |
50.5 |
35.5 |
Week 8 Day 3
Date March 1, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
2 slices |
45 |
3 |
0 |
3 |
| 12:00 |
Wendy's small chili |
~1/8 |
25 |
1 |
2 |
2 |
|
Wendy's broccoli cheese baked potato |
~1/8 |
60 |
2 |
9 |
1 |
| 3:00 |
Frito-Lay salted peanuts |
1/2 pack |
160 |
13 |
2.5 |
6 |
| 6:00 |
Wendy's small chili with cheese |
1/2 |
170 |
9 |
9 |
12.5 |
| DAILY TOTALS |
460 |
28 |
22.5 |
24.5 |
Week 8 Day 2
Date February 28, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
turkey |
2 slices |
45 |
1 |
0 |
9 |
|
sliced Swiss cheese |
1/2 |
35 |
2 |
0 |
3 |
|
Wow! Doritos |
5 |
45 |
0.5 |
8.5 |
1 |
| 3:00 |
Dry Roasted Peanuts |
1 ounce |
160 |
13 |
4 |
7 |
| 6:00 |
Chick fil'A chicken salad sandwich |
1/2 |
175 |
7.5 |
13 |
10 |
|
Chick fil'A small chicken soup |
1/2 |
50 |
.75 |
6 |
4.5 |
| DAILY TOTALS |
580 |
29.75 |
31.5 |
39.5 |
Week 8 Day 1
Date February 27, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Sausage, egg & cheese Lean Pocket |
1/2 |
70 |
2.5 |
9 |
3 |
| 12:00 |
Lean Cuisine Chicken Fettuccini |
1/3 |
90 |
2 |
10 |
6 |
| 3:00 |
Breyer's Light Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 6:00 |
Sloppy Joe made with Manwich and ground sirloin |
1/3 cup |
110 |
5 |
4 |
11 |
|
2% milk shredded mozzarella |
1/8 cup |
35 |
2 |
0 |
4 |
|
potato salad made with fat-free mayonnaise |
1/4 cup |
40 |
0 |
8 |
1 |
| DAILY TOTALS |
405 |
11.5 |
42 |
29 |
Week 7 Day 7
Date February 26, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
Wendy's Large Chili (2.5 cups) |
1/4 cup |
30 |
1 |
2 |
2.5 |
|
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
| 3:00 |
sunflower seeds |
1/4 cup |
200 |
17 |
2 |
8 |
| 6:00 |
roasted chicken |
1 ounce |
50 |
1 |
0 |
5 |
| DAILY TOTALS |
430 |
31 |
4 |
24.5 |
Week 7 Day 6
Date February 25, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
Lean Cuisine Meatloaf and Mashed Potatoes Dinner |
1/2 |
130 |
3.5 |
12 |
10 |
| 3:00 |
Low-Carb Pico de Gallo tortilla chips |
6 chips |
50 |
3 |
3 |
1 |
|
Cracker Cuts Sharp Cheddar |
3 cuts |
120 |
10 |
0 |
6 |
| 6:00 |
Wendy's Large Chili (2.5 cups) |
1/4 cup |
30 |
1 |
2 |
2.5 |
|
Wendy's baked potato |
1/3 |
105 |
0 |
22 |
2 |
|
sour cream packet |
1/4 |
15 |
1 |
0 |
0 |
|
2% milk sharp cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| DAILY TOTALS |
600 |
29.5 |
39 |
33.5 |
Week 7 Day 5
Date February 24, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
Wendy's small chili |
1/2 |
100 |
3 |
8 |
8.5 |
|
whole wheat saltines |
2 |
24 |
0.5 |
4 |
0.5 |
|
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
| 3:00 |
sunflower seeds |
1/4 cup |
200 |
17 |
2 |
8 |
| 8:00 |
Lean Cuisine Salisbury Steak with Macaroni and Cheese dinner |
1/2 |
135 |
3 |
12 |
12 |
| DAILY TOTALS |
609 |
35.5 |
26 |
38 |
Week 7 Day 4
Date February 23, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
|
Cinnamon Crispix cereal |
1/4 cup |
40 |
0.5 |
8 |
0 |
|
skim milk |
trace |
20 |
0 |
2 |
1 |
| 12:00 |
Wendy's small chili |
1/2 |
100 |
3 |
8 |
8.5 |
| 3:00 |
salted peanuts |
1/4 cup |
160 |
14 |
4 |
7 |
| 6:00 |
lil smokies weiners |
2 |
60 |
5 |
0 |
3 |
|
crescent roll |
2/3 |
66 |
4 |
8 |
2 |
| DAILY TOTALS |
516 |
31.5 |
30 |
26.5 |
Week 7 Day 3
Date February 22, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
sugar-free whole wheat bread |
1 slice |
50 |
1 |
9 |
3 |
|
reduced fat peanut butter |
1/2 teaspoon |
16 |
1 |
1 |
0.5 |
|
sugar free strawberry spread |
1/2 teaspoon |
5 |
0 |
1 |
0 |
| 3:00 |
sunflower seeds |
1/4 cup |
200 |
17 |
2 |
8 |
| 6:00 |
filet mignon |
1 ounce |
120 |
6 |
0 |
16 |
| DAILY TOTALS |
401 |
27 |
13 |
24.5 |
Week 7 Day 2
Date February 21, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
meatloaf |
1 ounce |
50 |
5 |
3 |
4 |
| 3:00 |
Planter's Mixed Nuts |
14 |
85 |
7.5 |
2 |
3 |
|
Baked Doritos |
15 |
120 |
3.5 |
19 |
1 |
| 6:00 |
Wendy's spring mix salad |
1/4 |
45 |
3 |
2 |
3 |
|
Wendy's chicken nuggets |
1/2 order |
60 |
7 |
6.5 |
5.5 |
|
Honey Roasted Pecan topping |
1/2 |
65 |
6.5 |
1.5 |
1 |
|
croutons |
1 bag |
55 |
1.5 |
1 |
1 |
|
bacon |
1 slice |
25 |
2 |
1 |
1 |
|
shredded cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
|
fat free blue cheese |
2 tbsp. |
35 |
0 |
6 |
0 |
| DAILY TOTALS |
690 |
47 |
42 |
31.5 |
Week 7 Day 1
Date February 20, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Already Been Cooked Oscar Mayer Bacon |
3 slices |
70 |
5 |
0 |
5 |
| 12:00 |
Hormel turkey chili with beans |
1/4 cup |
50 |
0.5 |
5 |
4 |
|
homemade whole wheat and Velveeta macaroni and cheese |
1/4 cup |
130 |
6 |
10 |
3.5 |
| 3:00 |
Breyer's Light Yogurt |
4 oz. |
60 |
0 |
11 |
4 |
| 6:00 |
meatloaf |
1 ounce |
50 |
5 |
3 |
4 |
| DAILY TOTALS |
360 |
16.5 |
29 |
20.5 |
Click here to go to my weight chart.
Week 6 Day 7
Date February 19, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 ounces |
60 |
0 |
11 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Campbell's Creamy Chicken Soup at Hand |
1/3 container |
60 |
3 |
5 |
1 |
|
whole wheat saltines |
2 |
24 |
0.5 |
4 |
0.5 |
|
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
| 2:00 |
orange sugar-free jello |
1/2 cup |
15 |
0 |
0 |
0 |
| 5:00 |
Wheat Thins |
1 serving |
170 |
5 |
28 |
3 |
|
Mild Cheddar Cubes |
1 snack pack |
170 |
15 |
0 |
9 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
|
|
|
|
Week 6 Day 6
Date February 18, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Dannon Light 'n Fit Yogurt |
4 ounces |
60 |
0 |
11 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Boca grilled vegetable burger |
1/2 |
40 |
0.5 |
0.5 |
6.5 |
|
2% milk swiss cheese |
1/2 slice |
35 |
2 |
0 |
3 |
|
Lite wheat bun |
1/2 |
40 |
0.5 |
7.5 |
2 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
package peanut butter and crackers |
3 |
95 |
4 |
11 |
2 |
| 8:00 |
Special K Red Berries cereal |
1 cup |
110 |
0 |
20 |
4 | |
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
| DAILY TOTALS |
630 |
23 |
52 |
45.5 |
Week 6 Day 5
Date February 17, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 10:00 |
movie popcorn |
1 cup |
175 |
13 |
16 |
2 |
| 12:00 |
Pizza Hut thin and crispy cheese pizza |
1 slice |
200 |
9 |
20 |
10 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
Boca grilled vegetable burger |
1/2 |
40 |
0.5 |
0.5 |
6.5 |
|
2% milk swiss cheese |
1/2 slice |
35 |
2 |
0 |
3 |
|
Lite wheat bun |
1/2 |
40 |
0.5 |
7.5 |
2 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
660 |
34 |
46 |
43.5 |
Week 6 Day 4
Date February 16, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
sugar-free whole wheat bread |
1 slice |
50 |
1 |
9 |
3 |
|
reduced fat peanut butter |
1/2 teaspoon |
16 |
1 |
1 |
0.5 |
|
sugar free strawberry spread |
1/2 teaspoon |
5 |
0 |
1 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
salad with croutons and fat free blue cheese |
1 small |
75 |
1.5 |
6 |
2 |
|
Long John Silver's shrimp cut up |
4 |
180 |
10 |
12 |
8 |
|
cheddar cheese |
1/2 slice |
40 |
3.5 |
0 |
2.5 |
| 5:00 |
Boca grilled vegetable burger |
1/2 |
40 |
0.5 |
0.5 |
6.5 |
|
cheddar cheese |
1/2 slice |
40 |
3.5 |
0 |
2.5 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
616 |
30 |
31.5 |
45 |
Week 6 Day 3
Date February 15, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1/2 |
40 |
2.5 |
0.5 |
3.5 |
|
raisin bran |
1 bite |
5 |
0 |
0 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Lean Cuisine Roasted Potatoes, Broccoli & Cheese Sauce dinner |
1/4 |
60 |
2 |
8 |
2 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
salad with croutons and fat free blue cheese |
1 small |
75 |
1.5 |
6 |
2 |
|
cheddar cheese |
1 slice |
80 |
7 |
0 |
5 |
| 8:00 |
sugar-free whole wheat bread |
1 slice |
50 |
1 |
9 |
3 |
|
cheddar cheese |
1/2 slice |
40 |
3.5 |
0 |
2.5 |
|
vegetarian vegetable soup |
1/4 can |
55 |
0 |
9 |
2 |
| DAILY TOTALS |
575 |
26.5 |
34.5 |
40 |
Week 6 Day 2
Date February 14, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Kellogg's mini wheats |
5 |
25 |
0 |
5 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
tostada shell |
1 |
50 |
2 |
6 |
0.5 |
|
refried beans |
1/4 cup |
50 |
0 |
5.5 |
3 |
|
2% milk shredded cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| 2:00 |
chewy trail mix bar |
1 |
140 |
4 |
22 |
3 |
| 5:00 |
Kraft Easy-Mac |
1/4 pouch |
65 |
2 |
9 |
2 |
|
broccoli crowns |
2 |
12 |
0 |
1 |
1 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
592 |
23 |
50.5 |
36.5 |
Week 6 Day 1
Date February 13, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Breyer's Light Yogurt |
4 ounces |
60 |
0 |
11 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
salad with cheese, croutons and fat free ranch |
1 small |
80 |
2.5 |
6 |
4 |
|
Campbell's Blended Vegetable Soup at Hand |
1/3 container |
35 |
0.5 |
6 |
1 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
salad with cheese, croutons and fat free ranch |
1 small |
80 |
2.5 |
6 |
4 |
|
homemade vegetable soup |
1 cup |
95 |
0 |
14 |
4 |
| 8:00 |
vending machine peanut butter and crackers |
3 |
105 |
6.5 |
9 |
2.5 |
| DAILY TOTALS |
625 |
21 |
54 |
39.5 |
Week 5 Day 7
Date February 12, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
2% milk |
1/2 pint |
120 |
5 |
12 |
8 |
| 12:00 |
Campbell's Blended Vegetable Soup at Hand |
1/2 container |
85 |
4.5 |
7.5 |
2 |
|
whole wheat saltines |
2 |
24 |
0.5 |
4 |
0.5 |
|
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
tostada shell |
1 |
50 |
2 |
6 |
0.5 |
|
refried beans |
1/4 cup |
50 |
0 |
5.5 |
3 |
|
2% milk shredded cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
|
salad with cheese, croutons and fat free ranch |
1 small |
80 |
2.5 |
6 |
4 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
739 |
36.5 |
43 |
49 |
Week 5 Day 6
Date February 11, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Breyer's Light Yogurt |
4 ounces |
60 |
0 |
11 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
whole wheat spaghetti |
1/2 cup |
105 |
1 |
19 |
3 |
|
marinara sauce |
1/4 cup |
40 |
1 |
5 |
1 |
|
shredded mozzarella |
1/4 cup |
80 |
7 |
0 |
6 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
100% whole wheat bread |
1 slice |
70 |
1 |
11 |
3 |
|
cheddar cheese |
1/2 slice |
80 |
7 |
0 |
4 |
|
homemade vegetable soup |
1 cup |
95 |
0 |
14 |
4 |
| 8:00 |
Taco Bell cheese quesadilla |
1/4 |
88 |
4.5 |
7 |
4 |
| DAILY TOTALS |
788 |
30.5 |
69 |
49 |
Week 5 Day 5
Date February 10, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
whole wheat toast |
1/2 slice |
20 |
0 |
4 |
1 |
|
reduced fat peanut butter |
1/2 teaspoon |
16 |
1 |
1 |
0.5 |
|
sugar free strawberry spread |
1/2 teaspoon |
5 |
0 |
1 |
0 |
| 10:00 |
cracker cuts sliced cheddar |
2 cuts |
80 |
7 |
0 |
4 |
|
fat free saltines |
2 |
24 |
0 |
5 |
0 |
| 12:00 |
orange roughy |
1 ounce |
25 |
0 |
0 |
5 |
|
Green Giant Broccoli Spears & Butter Sauce |
1/2 serving |
25 |
1 |
2 |
1.5 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 8:00 |
whole wheat spaghetti |
1/2 cup |
105 |
1 |
19 |
3 |
|
marinara sauce |
1/4 cup |
40 |
1 |
5 |
1 |
|
shredded mozzarella |
1/4 cup |
80 |
7 |
0 |
6 |
|
salad with cheese, croutons and fat free ranch |
1 small |
80 |
2.5 |
6 |
4 |
| DAILY TOTALS |
670 |
29.5 |
45 |
46 |
Week 5 Day 4
Date February 9, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1/2 |
40 |
2.5 |
0.5 |
3.5 |
|
2% milk American cheese |
1/2 slice |
25 |
1.5 |
0.5 |
2 |
|
raisin bran |
1/4 cup |
48 |
0.5 |
9.5 |
1 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Taco Bell cheese quesadilla |
1/4 |
88 |
4.5 |
7 |
4 |
|
Taco Bell pintos and cheese |
1/8 |
24 |
1 |
1 |
1 |
| 2:00 |
Taco Bell cheese quesadilla |
1/4 |
88 |
4.5 |
7 |
4 |
|
Taco Bell pintos and cheese |
1/8 |
24 |
1 |
1 |
1 |
| 6:00 |
orange roughy |
1 ounce |
25 |
0 |
0 |
5 |
|
Green Giant Broccoli Spears & Butter Sauce |
1/2 serving |
25 |
1 |
2 |
1.5 |
| 9:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
557 |
25.5 |
30.5 |
43 |
Week 5 Day 3
Date February 8, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
Breyer's Light Yogurt |
4 ounces |
60 |
0 |
11 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
tostada shell |
1 |
50 |
2 |
6 |
0.5 |
|
refried beans |
1/4 cup |
50 |
0 |
5.5 |
3 |
|
2% milk shredded cheddar |
1/4 cup |
80 |
6 |
0 |
7 |
| 2:00 |
macaroni and cheese |
1/4 cup |
65 |
0 |
12 |
2 |
| 8:00 |
grilled shrimp |
2 |
25 |
0 |
0 |
5 |
|
salad with lowfat ranch |
1 small |
100 |
5 |
7 |
2 |
| DAILY TOTALS |
515 |
17.5 |
42.5 |
33.5 |
Week 5 Day 2
Date February 7, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
frozen 3 cheese omelet |
1/2 |
115 |
8 |
2.5 |
7 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
thin crust cheese pizza |
almost 1 slice |
150 |
7 |
15 |
8 |
|
salad w/ sunflower seeds & cheese |
spot |
75 |
8 |
3 |
7 |
| 5:00 |
mini fish sticks |
4 |
75 |
4 |
7 |
3 |
|
pinto beans |
1/4 cup |
55 |
0.5 |
9 |
3 |
|
macaroni and cheese |
1/4 cup |
70 |
3 |
8 |
2.5 |
|
broccoli |
4 florets |
12 |
0 |
2 |
1 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
722 |
39.5 |
48.5 |
51.5 |
Week 5 Day 1
Date February 6, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
frozen 3 cheese omelet |
1/2 |
115 |
8 |
2.5 |
7 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
pinto beans |
1/4 cup |
55 |
0.5 |
9 |
3 |
|
macaroni and cheese |
1/4 cup |
70 |
3 |
8 |
2.5 |
|
broccoli |
4 florets |
12 |
0 |
2 |
1 |
| 2:00 |
Planters Mixed Nuts |
1 ounce |
170 |
15 |
4 |
6 |
| 5:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
|
Special K Red Berries Cereal |
1/2 cup |
55 |
0 |
12 |
2 |
|
milk |
1/4 cup |
25 |
0 |
3 |
2 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
752 |
40.5 |
43.5 |
50.5 |
Week 4 Day 7
Date February 5, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
frozen 3 cheese omelet |
1/2 |
115 |
8 |
2.5 |
7 |
| 10:00 |
nothing--couldn't get away |
| 12:00 |
Taco Bell bean burrito |
1/4 |
93 |
2.5 |
12 |
3.5 |
| |
Munchies snack |
1/2 serving |
70 |
3 |
0.5 |
1 |
| |
Valentine cookie |
1 |
110 |
6 |
13 |
1 |
| 2:00 |
nothing--in a technology committee meeting |
| 4:00 |
honey roasted peanuts |
1 ounce |
170 |
13 |
5 |
7 |
| 8:00 |
Wendy's baked potato with broccoli and cheese |
3/4 |
360 |
10.5 |
49.5 |
7 |
| DAILY TOTALS |
918 |
43 |
82.5 |
26.5 |
Week 4 Day 6
Date February 4, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
frozen 3 cheese omelet |
1/2 |
115 |
8 |
2.5 |
7 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
homemade vegetable soup |
1 cup |
95 |
0 |
14 |
4 |
|
whole wheat saltines |
4 |
48 |
1 |
8 |
1 |
|
cheddar cheese |
1/2 slice |
25 |
1.5 |
0.5 |
2 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
Planters Mixed Nuts |
1 ounce |
170 |
15 |
4 |
6 |
| 8:00 |
Taco Bell Pintos 'n Cheese |
1/2 order |
90 |
3.5 |
7 |
5 |
| DAILY TOTALS |
713 |
38 |
38 |
45 |
Week 4 Day 5
Date February 3, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
peanuts |
48 |
170 |
13 |
5 |
7 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Baked Boston schrod |
2 ounces |
40 |
1 |
0 |
5 |
|
mashed potatoes |
2 bites |
25 |
1 |
3 |
0 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 5:00 |
Planters Mixed Nuts |
1 ounce |
170 |
15 |
4 |
6 |
| 8:00 |
homemade vegetable soup |
1 cup |
95 |
0 |
14 |
4 |
| DAILY TOTALS |
670 |
39 |
28 |
42 |
Week 4 Day 4
Date February 2, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
|
shredded cheddar cheese |
1/4 cup |
110 |
9 |
1 |
6 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
oops, I forgot |
| 2:00 |
Kraft Easy Mac |
1/4 pack |
63 |
2 |
9.5 |
1.5 |
|
tuna |
1/8 of can |
20 |
0 |
0 |
4 |
| 5:00 |
Lowfat Wheat Thins |
2 |
17 |
0.5 |
2.5 |
0 |
|
2% milkfat cheese |
1/2 slice |
25 |
1.5 |
0.5 |
2 |
| 7:00 |
Chili's kids grilled cheese |
2 bites |
40 |
1 |
2 |
0 |
|
Chili's kids fries |
3 fries |
20 |
2 |
2 |
0 |
|
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
545 |
30 |
20.5 |
40.5 |
Week 4 Day 3
Date February 1, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
|
cheddar cheese |
1 slice |
80 |
7 |
0 |
5 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 1:00 |
peel and eat shrimp |
4 |
25 |
0 |
0 |
5 |
|
cocktail sauce |
1 tablespoon |
25 |
0 |
6 |
0 |
| 4:00 |
Lowfat Wheat Thins |
4 |
33 |
1 |
5 |
0.5 |
|
2% milkfat cheese |
1 slice |
50 |
3 |
1 |
4 |
| 7:00 |
Baked Boston schrod |
2 ounces |
40 |
1 |
0 |
5 |
|
mashed potatoes |
2 bites |
25 |
1 |
3 |
0 |
| 9:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| DAILY TOTALS |
528 |
27 |
18 |
46.5 |
Week 4 Day 2
Date January 31, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
McDonald's egg |
1/2 |
40 |
3 |
0.5 |
3 |
|
McDonald's cheese |
1/2 |
25 |
2 |
0.5 |
1.5 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 12:00 |
Fazoli's Baked Ziti with marinara sauce |
1/4 order |
125 |
4 |
14 |
4 |
|
salad |
spot |
25 |
1 |
1 |
1 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
1 |
10 |
| 4:00 |
crackers with cheese |
3 |
100 |
6 |
11 |
1 |
| 7:00 |
peel & eat shrimp |
4 |
25 |
0 |
0 |
5 |
|
cocktail sauce |
1 tablespoon |
25 |
0 |
6 |
0 |
| DAILY TOTALS |
535 |
25 |
35 |
35.5 |
Week 4 Day 1
Date January 30, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
2% milkfat cottage cheese |
1/4 cup |
50 |
0.5 |
2 |
7 |
|
Del Monte 100% juice mixed fruit |
2 ounces |
25 |
0 |
6.5 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
Outback grilled shrimp on the Barbie |
2 |
12 |
0 |
0 |
2 |
|
broccoli casserole |
1/4 cup |
55 |
2 |
6 |
1 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 5:00 |
broccoli casserole |
1/2 cup |
110 |
4 |
12 |
2 |
| 8:00 |
Fazoli's Baked Ziti with marinara sauce |
1/4 order |
125 |
4 |
14 |
4 |
| DAILY TOTALS |
547 |
19.5 |
45.5 |
36 |
Week 3 Day 7
Date January 29, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
crisp whole wheat toast |
1 slice |
40 |
0.5 |
9.5 |
2 |
|
reduced fat peanut butter |
1 teaspoon |
32 |
2 |
2 |
1 |
|
sugar free strawberry spread |
1 teaspoon |
8 |
0 |
2 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
grilled catfish |
1 ounce |
35 |
1 |
0 |
5 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 5:00 |
Outback grilled shrimp on the Barbie |
4 |
25 |
0 |
0 |
5 |
|
Outback roasted garlic mashed potatoes |
1/4 cup |
55 |
2 |
9 |
1 |
| 8:00 |
sugar free popsicles |
2 |
20 |
0 |
4 |
0 |
| DAILY TOTALS |
385 |
14.5 |
31.5 |
34 |
Week 3 Day 6
Date January 28, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
| |
Lowfat American Cheese |
1 slice |
50 |
3 |
1 |
4 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
Lean Cuisine Baked Fish with Cheese Shells |
1/2 dinner |
145 |
3 |
20 |
10 |
| |
baked beans |
1/4 cup |
45 |
0 |
8 |
3 |
| 2:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 5:00 |
Kroger Entree--Lowfat Tuna Noodle Casserole |
1 dinner |
230 |
6 |
31 |
14 |
| 8:00 |
sugar free popsicle |
2 |
40 |
0 |
8 |
0 |
| DAILY TOTALS |
760 |
26 |
74 |
58 |
Week 3 Day 5
Date January 27, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
| |
2% American Cheese |
1 slice |
45 |
3.5 |
2 |
5 |
| |
crisp whole wheat toast |
1/2 slice |
35 |
0.5 |
6 |
1.5 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
Lean Cuisine Baked Fish with Cheese Shells |
1/2 dinner |
145 |
3 |
20 |
10 |
| 2:00 |
popsicle |
1 |
10 |
0 |
2 |
0 |
| 5:00 |
whole wheat crackers |
5 |
60 |
1.5 |
11 |
2 |
|
reduced fat peanut butter |
1 tablespoon |
95 |
6 |
7 |
4 |
|
cheddar cheese |
1 slice |
80 |
7 |
0 |
5 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| DAILY TOTALS |
720 |
35.5 |
54 |
54.5 |
Week 3 Day 4
Date January 26, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
| |
shredded cheese |
1/4 cup |
110 |
9 |
1 |
6 |
| |
crisp whole wheat toast |
1/2 slice |
35 |
0.5 |
6 |
1.5 |
| |
sugar free strawberry jam |
1 tsp. |
10 |
0 |
1 |
0 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
Red Lobster broiled flounder |
1 oz. |
35 |
0 |
0 |
7 |
| |
Red Lobster broiled scallops |
5 small |
25 |
0.5 |
0.5 |
6 |
| |
Red Lobster Shrimp Scampi |
5 |
50 |
0.5 |
0 |
5 |
| 2:00 |
banana |
1/2 |
50 |
0 |
13 |
0 |
| 5:00 |
tilapia |
2 oz. |
35 |
1 |
0 |
7 |
|
green beans |
1/3 cup |
25 |
0 |
2 |
1 |
| |
mashed potatoes |
1/4 cup |
25 |
1 |
4 |
0.5 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| DAILY TOTALS |
650 |
26.5 |
33.5 |
61 |
Week 3 Day 3
Date January 25, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
| |
shredded cheese |
1/4 cup |
110 |
9 |
1 |
6 |
| |
crisp whole wheat toast |
1/2 slice |
35 |
0.5 |
6 |
1.5 |
| 10:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| 12:00 |
tuna in water |
2/3 package |
70 |
1 |
0 |
14 |
| |
lowfat Miracle Whip |
1 1/3 tbsp. |
50 |
2 |
2 |
0 |
|
Carr's whole wheat crackers |
3 |
120 |
5 |
16 |
1 |
|
vegetarian baked beans |
1/4 cup |
80 |
0.5 |
16 |
4 |
| 2:00 |
sugar-free fudgesicle |
almost 1 |
50 |
0 |
12 |
3 |
| 6:00 |
Red Lobster broiled flounder |
1 oz. |
35 |
0 |
0 |
7 |
| |
Red Lobster broiled scallops |
5 small |
25 |
0.5 |
0.5 |
6 |
| |
Red Lobster Shrimp Scampi |
5 |
50 |
0.5 |
0 |
5 |
| |
mashed potatoes |
1/4 cup |
25 |
1 |
4 |
0.5 |
| 9:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| |
lowfat Wheat Thins |
6 |
50 |
1.5 |
8 |
.75 |
| |
reduced fat peanut butter |
1 tablespoon |
95 |
6 |
7 |
4 |
| DAILY TOTALS |
1045 |
41.5 |
78.5 |
79.75 |
Week 3 Day 2
Date January 24, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
grits made with |
1 packet |
100 |
.5 |
21 |
3 |
| |
skim milk |
1/2 cup |
45 |
0 |
5 |
4 |
| |
cheddar cheese |
1/2 slice |
40 |
3.5 |
0 |
2.5 |
| |
banana |
1/2 |
50 |
0 |
13 |
0 |
| 10:00 |
cubed cantaloupe, pineapple and strawberries |
1/2 cup |
35 |
0 |
7 |
0 |
| 12:00 |
tuna in water |
1/3 package |
35 |
0.5 |
0 |
7 |
| |
lowfat Miracle Whip |
2/3 tbsp. |
25 |
1 |
1 |
0 |
|
whole wheat crackers |
5 |
60 |
1.5 |
11 |
2 |
|
cottage cheese |
1/4 cup |
50 |
0.5 |
2 |
7 |
| 2:00 |
Walgreen's generic Slim-Fast--I was mall-walking and I forgot to take the good stuff with me so I had to buy this on the fly. |
1/2 can |
110 |
1.5 |
20 |
5 |
| 5:00 |
grilled salmon |
2 oz. |
103 |
5 |
0 |
15 |
| |
canned potatoes and frozen mixed vegetables baked with chicken broth |
1 cup |
55 |
0 |
10 |
2.5 |
| The above made me sick after about 2 bites of the salmon. See meal replacement below. |
| 5:00 |
Carr's whole wheat crackers |
2 |
80 |
3.5 |
11 |
1 |
| |
reduced fat peanut butter |
1 tbsp. |
90 |
5.5 |
7 |
4 |
|
sugar-free jello |
1/2 cup |
15 |
0 |
0 |
0 |
| 8:00 |
Atkins Advantage Shake |
1/2 can |
85 |
4.5 |
2.5 |
10 |
| DAILY TOTALS |
820 |
22.5 |
100.5
ouch! |
45.5 |
Week 3 Day 1
Date January 23, 2003
| |
Food |
Serving |
Calories |
Fat |
Carbos |
Protein |
| 8:00 |
scrambled egg |
1 |
80 |
5 |
1 |
7 |
| |
shredded cheese |
1/4 cup |
110 |
9 |
1 |
6 |
| |
crisp whole wheat toast |
1/2 slice |
35 |
0.5 |
6 |
1.5 |
| |
sugar free strawberry jam |
1 tsp. |
10 |
0 |
1 |
0 |
| 10:00 |
sugar free popsicle |
2 |
40 |
0 |
8 |
0 |
| 12:00 |
grilled salmon |
2 oz. |
103 |
5 |
0 |
15 |
| |
KFC BBQ baked beans |
1/4 order |
58 |
0 |
10 |
2 |
| |
KFC macaroni and cheese |
1/4 order |
35 |
1.5 |
4 |
1 |
| 2:00 |
Think Thin! Low Carb Diet Shake |
6 oz. |
115 |
5 |
1.5 |
10 |
| 5:00 |
skim milk |
1 cup |
90 |
0 |
13 |
8 |
| 8:00 |
Lean Cuisine Baked Fish with Cheese Shells |
1/2 dinner |
145 |
3 |
20 |
10 |
| DAILY TOTALS |
821 |
29 |
65.5 |
60.5 |
Week 2 Day 5
Date January 20, 2003 |
Week 2 Day 6
Date January 21, 2003 |
Week 2 Day 7
Date January 22, 2003 |
| 8:00 |
protein shake |
8:00 |
fruit punch protein drink |
8:00 |
protein shake |
| 10:00 |
mashed potatoes |
10:00 |
mashed potatoes |
10:00 |
sugar free pudding |
| 12:00 |
blenderized soup |
12:00 |
blenderized soup |
12:00 |
blenderized chili with cheese |
| 2:00 |
jello |
2:00 |
jello |
2:00 |
jello |
| 5:00 |
blenderized soup |
5:00 |
mashed potatoes with blenderized chili and cheese |
5:00 |
mashed potatoes |
| 8:00 |
cottage cheese |
8:00 |
skim milk and jello |
8:00 |
fish and broccoli |
Week 2 Day 2
Date January 17, 2003 |
Week 2 Day 3
Date January 18, 2003 |
Week 2 Day 4
Date January 19, 2003 |
| 8:00 |
Boost drink |
8:00 |
fruit punch protein drink |
8:00 |
Boost drink |
| 10:00 |
yogurt |
10:00 |
popsicle |
10:00 |
mashed potatoes |
| 12:00 |
1/2 Boost drink |
12:00 |
Boost drink |
12:00 |
cottage cheese |
| 2:00 |
mashed potatoes |
2:00 |
cottage cheese |
2:00 |
jello |
| 5:00 |
blenderized soup |
5:00 |
blenderized Chef Boyardee (3-4 bites)/popsicle |
5:00 |
mashed potatoes |
| 8:00 |
Boost drink |
8:00 |
Boost drink |
8:00 |
cottage cheese |
Week 1 Day 4
Date January 12, 2003 |
Week 1 Day 5
Date January 13, 2003 |
Week 2 Day 1
Date January 16, 2003 |
| 8:00 |
protein shake |
8:00 |
protein shake |
8:00 |
Slim Fast |
| 10:00 |
yogurt |
10:00 |
mashed potatoes |
10:00 |
yogurt |
| 12:00 |
protein shake |
12:00 |
protein shake |
12:00 |
1/2 Boost drink |
| 2:00 |
mashed potatoes |
2:00 |
yogurt |
2:00 |
mashed potatoes |
| 5:00 |
blenderized soup |
5:00 |
mashed potatoes |
5:00 |
blenderized soup |
| 8:00 |
protein shake |
8:00 |
blenderized soup |
8:00 |
1/2 Boost drink |
Weight Chart
| Date |
Weight |
Loss |
| September 30, 2002 |
257 |
-- |
| January 6, 2003 |
252 |
5 |
| January 11, 2003 |
245 |
12 |
| January 13, 2003 |
240.5 |
16.5 |
| January 14, 2003 |
239.5 |
17.5 |
| January 15, 2003 |
237.5 |
19.5 |
| January 16, 2003 |
235.5 |
21.5 |
| January 17, 2003 |
238 |
19 |
| January 18, 2003 |
236 |
21 |
| January 19, 2003 |
235 |
22 |
| January 21, 2003 |
232.5 |
24.5 |
| January 22, 2003 |
234.5 |
22.5 |
| January 23, 2003 |
234 |
23 |
| January 24, 2003 |
232.5 |
24.5 |
| January 25, 2003 |
233.5 |
23.5 |
| January 26, 2003 |
233.5 |
23.5 |
| January 27, 2003 |
232.5 |
24.5 |
| January 28, 2003 |
230 |
27 |
| January 29, 2003 |
233 |
24 |
| January 30, 2003 |
230.5 |
26.5 |
| January 31, 2003 |
229.5 |
27.5 |
| February 1, 2003 |
232.5 |
24.5 |
| February 2, 2003 |
229 |
28 |
| February 4, 2003 |
227.5 |
29.5 |
| February 7, 2003 |
225 |
32 |
| February 8, 2003 |
224 |
33 |
| February 11, 2003 |
222.5 |
34.5 |
| February 16, 2003 |
220.5 |
36.5 |
| February 19, 2003 |
217 |
40 |
| February 22, 2003 |
216.5 |
40.5 |
| February 26, 2003 |
214 |
43 |
| March 1, 2003 |
212 |
45 |
| March 3, 2003 |
210 |
47 |
| March 5, 2003 |
207.5 |
49.5 |
| March 13, 2003 |
206 |
51 |
| March 19, 2003 |
203.5 |
53.5 |
| March 25, 2003 |
201 |
56 |
| March 27, 2003 |
200 |
57 |
| March 28, 2003 |
197 |
60 |
| April 2, 2003 |
194.5 |
62.5 |
| April 18, 2003 |
192 |
65 |
| April 21, 2003 |
190 |
67 |
| April 23, 2003 |
186.5 |
70.5 |
| May 7, 2003 |
179 |
78 |
| May 14, 2003 |
178 |
79 |
| May 17, 2003 |
177 |
80 |
| May 19, 2003 |
175 |
82 |
| May 25, 2003 |
173 |
84 |
| May 30, 2003 |
172 |
85 |
| June 3, 2003 |
169 |
88 |
| June 30, 2003 |
162 |
95 |
| July 3, 2003 |
160 |
97 |
| October 11, 2003 |
147 |
110 |
| April 14, 2004 |
142 |
115 |
| May 3, 2004 |
141 |
116 |
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Last updated May 4, 2004.
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