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