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