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Click here for my Stage III Diet Journal.
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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 |
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 |
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Last updated May 30, 2003.
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