thurs. feb. 4, 2009

meal 1:
- 1 scoop whey protein (120 cal, 23g protein, 2g carb, 2g fat)
- 1 cup skim milk (80 cal, 9g protein, 12g carb, 0g fat)

meal 2:
- 8 egg whites (120 cal, 28g protein, 0g carb, 0g fat)
- 1 tsp olive oil (40 cal, 0g protein, 0g carb, 5g fat)
- 1 cup mixed veggies - spinach, green peppers, mushrooms, red onions
- 1 packet oatmeal - apple & cinnamon
(110 cal, 3g protein, 22g carb, 2g fat)

meal 4:
- 2 slices whole wheat bread (170 cal, 6g protein, 32g carb, 2g fat)
- 5 slices turkey breast (110 cal, 20g protein, 2g carb, 2g fat)
- 1 tsp olive oil mayo (50 cal, 0g protein, 0g carb, 5g fat)

meal(?) 5:
- 1 cup skim milk (80 cal, 9g protein, 12g carb, 0g fat)

meal 6:
- 1 cup whole wheat penne pasta (200 cal, 8g protein, 40g carb, 1g fat)
- 1 chicken breast (110 cal, 22g protein, 1g carb, 1g fat)
- 1/4 cup classico tomato sauce (80, 2g protein, 13g carb, 2g fat)

meal 7:
- 1 scoop whey protein (120 cal, 23g protein, 2g carb, 2g fat)
- 1/2 cinnamon raisin bagel (80 cal, 3g protein, 16g carb, 1g fat)

meal 8:
- 1 chicken breast (110 cal, 22g protein, 1g carb, 1g fat)
- 1/2 cup brown rice (110 cal, 2g protein, 23g carb, 1g fat)
- 1 piece 70% dark chocolate (33 cal, ? protein, ? carb, ? fat)

total:
cal - 1720
protein - 180g
carb - 178g
fat - 27g

feb. 4, 2009

meal 1:
- 1 scoop whey protein w/ water (120 cal, 23g protein, 2g carb, 2g fat)

meal 2:
- 8 egg whites (120 cal, 28g protein, 0g carb, 0g fat)
- 1 tsp olive oil (40 cal, 0g protein, 0g carb, 5g fat)
- 1 cup mixed veggies - spinach, green peppers, mushrooms, red onions
- 1 packet oatmeal - maple & brown sugar
(150 cal, 2g protein, 26g carb, 2g fat)

meal 3:
- 12 almonds (80 cal, 3g protein, 3g carb, 7g fat)
- 1 cup skim milk (80 cal, 9g protein, 12g carb, 0g fat)

meal 4:
- 2 slices whole wheat bread (170 cal, 6g protein, 32g carb, 2g fat)
- 5 slices turkey breast (110 cal, 20g protein, 2g carb, 2g fat)
- 1 tsp olive oil mayo (50 cal, 0g protein, 0g carb, 5g fat)

meal 5:
- 1 cup whole wheat penne pasta (200 cal, 8g protein, 40g carb, 1g fat)
- 1/2 chicken breast (60 cal, 11g protein, 1g carb, 1g fat)
- 1/2 cup classico tomato sauce (80, 2g protein, 13g carb, 2g fat)

meal 6:
- 1 deep fried chicken tender from Costco
(100 cal?, 5g protein?, 2g carb?, 8g fat?)

meal 7:
- 1/4 cup flavourless oatmeal (75 cal, 2g protein, 14g carb, 1g fat)
- 1/2 scoop whey protein w/ water (60 cal, 12g protein, 1g carb, 1g fat)

meal 8:
- 1 scoop whey protein (120 cal, 26g protein, 1g carb, 1g fat)
- 1 scoop corn sugar (120 cal, 0g protein, 30g carb, 0g fat)

meal 9:
- 1/2 cup brown rice (110 cal, 2g protein, 23g carb, 1g fat)
- 1 sole fillet (150 cal, 31g protein, 0g carb, 2g fat)

total:
cal - 1995
protein - 180g
carb - 202g
fat - 43g

feb. 3, 2009

meal 1:
- 1 scoop whey protein w/ water (120 cal, 23g protein, 2g carb, 2g fat)

meal 2:
- 8 egg whites (120 cal, 28g protein, 0g carb, 0g fat)
- 1 cup mixed veggies - spinach, green peppers, mushrooms, red onions
- 1 packet oatmeal - apple & cinnamon
(110 cal, 3g protein, 22g carb, 2g fat)

meal 3:
- 1 slice whole wheat bread (90 cal, 3g protein, 15g carb, 2g fat)
- 1 tbsp almond butter (90 cal, 3g protein, 3g carb, 8g fat)
- 1 cup skim milk (80 cal, 9g protein, 12g carb, 0g fat)

meal 4:
- 1 multigrain flaxseed bagel (170 cal, 7g protein, 26g carb, 3g fat)
- 1 tsp olive-oil mayo (50 cal, 0g protein, 0g carb, 5g fat)
- 5 slices turkey breast (100 cal, 20g protein, 2g carb, 2g fat)

meal 5:
- 1 multigrain flaxseed bagel (170 cal, 7g protein, 26g carb, 3g fat)
- 1 can tuna (120 cal, 30g protein, 0g carb, 1g fat)
- 1 tsp olive oil (40 cal, 0g protein, 0g carb, 5g fat)

meal 6:
- 1 scoop whey protein w/ water (120 cal, 23g protein, 2g carb, 2g fat)
- 1 scoop corn sugar (120 cal, 0g protein, 30g carb, 0g fat)

meal 7:
- 1 roasted chicken breast - boneless, skinless (110 cal, 22g protein, 1g carb, 1g fat)
- 1 cup potatoes - roasted with oil & spices (200 cal, 3g protein, 34g carb, 5g fat)

total:
cal - 1810
protein - 181g
carb - 173g
fat - 41g

feb. 2, 2009

meal 1:
- 1 scoop whey protein w/ water
(120 cal, 23g protein, 2g carb, 2g fat)

meal 2:
- maple & brown sugar oatmeal w/ water
(150 cal, 2g protein, 26g carb, 2g fat)
- 8 egg whites, 1 tsp olive oil, 1/2 cup chopped spinach
(120 cal, 28g protein, 0g carb, 5g fat)
- 1 cup skim milk
(80 cal, 9g protein, 12g carb, 0g fat)

meal 3:
-12 almonds
(80 cal, 3g protein, 3g carb, 7g fat)

meal 4:
- cinnamon raisin bagel
(160 cal, 6g protein, 31g carb, 2g fat)
-5 slices turkey breast
(100 cal, 20 g protein, 2g carb, 2g fat)

meal 5:
- 1 scoop whey protein w/ water
(120 cal, 23g protein, 2g carb, 2g fat)
- 1 packet oatmeal - apple cinnamon - w/ water
(110 cal, 3g protein, 22g carb, 2g fat)

meal 6:
- 1 scoop whey protein w/ water (110 cal, 26g protein, 1g carb, 0g fat)
- 1 scoop dextrose (135 cal, 0g protein, 33g carb, 0g fat)

meal 7:
- 3oz salmon fillet (175 cal, 19g protein, 0g carb, 10g fat)
- 3oz snapper (110 cal, 22g protein, 0g carb, 2g fat)
- 1/2 brown rice (110 cal, 2g protein, 23g carb, 1g fat)
- 1 cup bokchoi (20 cal, 3g protein, 3g carb, 0g fat)

meal 8:
- 1 scoop whey protein
(120 cal, 23g protein, 2g carb, 2g fat)
- 1 cup skim milk
(80 cal, 9g protein, 12g carb, 0g fat)

totals:
calories - 1900
protein - 221g
carbs - 174g
fat - 39g