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