8:00 AM
Oatmeal-Plain
Almonds 8
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Apple-Gala
2:00 PM
carrots
4:00 PM
Apple-Gala
Chicken 4 oz
8:00 PM
Protein Shake “EAS”
Banana 1 small
Spinach Salad
Tag Archives: Almond
Food Journal 3/21/12
Posted in Food Journals
Tagged Almond, Blueberry, Cottage cheese, Egg white, Salad, Turkey
Food Journal 3/19/12
8:00 AM
Oatmeal-Plain
Almonds 17
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
carrots
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Pumpkin
2:00 PM
Tuna mixed w/cottage cheese 4 oz
Zucchini 1 large
4:00 PM
Apple-Gala
8:00 PM
Chicken
Cauliflower 1C
TOTALS
Posted in Uncategorized
Tagged Almond, Blueberry, Cottage cheese, Egg white, Tomato, Turkey, Zucchini
Food Journal~May 10, 2011
| Tuesday | 5/10/2011 | |||
| Meal # 1 | ||||
| Time: | 8:00 AM | |||
| 4-5 oz Protein | egg whites | |||
| 1/3 C Fruit | apple | |||
| 1/2 C Veggies | squash-peppers-mushrooms | |||
| 1/3 C Starch | oatmeal | |||
| 1 TBSP Fat | coconut oil | |||
| Meal # 2 | ||||
| Time: | 10:00 AM | |||
| 4-5 oz Protein | cottage cheese | |||
| 1/3 C Fruit | pineapple | |||
| 1/2 C Veggies | cauliflower | |||
| 1/3 C Starch | kidney beans | |||
| Meal # 3 | ||||
| Time: | 12:00 PM | |||
| 4-5 oz Protein | chicken | |||
| 1/3 C Fruit | oranges | |||
| 1/2 C Veggies | cucumbers | |||
| 1/3 C Starch | pumpkin | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 4 | ||||
| Time: | 2:00 PM | |||
| 4-5 oz Protein | Greek Yogurt | |||
| 1/3 C Fruit | Raspberries | |||
| 1/2 C Veggies | zucchini | |||
| 1/3 C Starch | Ezekiel bread | |||
| Almonds | ||||
| Meal # 5 | ||||
| Time: | 4:00 PM | |||
| 4-5 oz Protein | Turkey | |||
| 1/2 C Veggies | carrots | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 6 | ||||
| Time: | 8:00 PM | |||
| 4-5 oz Protein | Turkey Burger | |||
| 1/2 C Veggies | green beans | |||
| Good Fat | coconut Oil | |||
Food Journal 4/20/11
| Wednesday | 4/20/2011 | |||
| Meal # 1 | ||||
| Time: | 6:00 AM | |||
| 4-5 oz Protein | Whey Protein | |||
| 1/3 C Fruit | Cherries | |||
| 1/2 C Veggies | Oatmeal | |||
| 1/3 C Starch | zucchini | |||
| 1 TBSP Fat | Udo Oil | |||
| Meal # 2 | ||||
| Time: | 10:00 AM | |||
| 4-5 oz Protein | Egg Whites 4 oz | |||
| 1/3 C Fruit | Cantaloupe | |||
| 1/2 C Veggies | Green Beans | |||
| 1/3 C Starch | Couscous | |||
| Meal # 3 | ||||
| Time: | 12:00 PM | |||
| 4-5 oz Protein | Cottage Cheese 4 oz | |||
| 1/3 C Fruit | Orange | |||
| 1/2 C Veggies | Broccoli | |||
| 1/3 C Starch | Pumpkin | |||
| 1 TBSP Fat | Coconut Oil | |||
| Meal # 4 | ||||
| Time: | 2:00 PM | |||
| 4-5 oz Protein | Greek Yogurt 4 oz | |||
| 1/3 C Fruit | Blueberries | |||
| 1/2 C Veggies | asparagus | |||
| 1/3 C Starch | Kidney Beans | |||
| Almonds | ||||
| Meal # 5 | ||||
| Time: | 5:30 PM | |||
| 4-5 oz Protein | Chicken 4 oz | |||
| 1/3 C Fruit | Strawberries | |||
| 1/2 C Veggies | Salad | |||
| 1/3 C Starch | Brown Rice | |||
| 1 TBSP Fat | avocado | |||
| Meal # 6 | ||||
| Time: | 7:30 PM | |||
| 4-5 oz Protein | 4 oz Turkey | |||
| 1/2 C Veggies | Brussel Sprouts | |||
Food Journal 2/16/11
| Wed 2/16/11 | ||||
| Breakfast: | Calories (1600) | Fat (27 g) | Carbs (160 g) | Protein (180 g) |
| Oatmeal-plain (cinnamon & Splenda) | 200 | 4 | 38 | 8 |
| 6 egg whites-Hard Boiled | 102 | 0 | 2 | 21 |
| Apple-Gala | 80 | 0 | 22 | 0 |
| Snack: | ||||
| Cottage Cheese low-fat | 90 | 2.5 | 6 | 11 |
| Almonds | 100 | 9 | 4 | 4 |
| Lunch: | ||||
| Chicken Grilled 6 oz | 200 | 4 | 2 | 42 |
| Sweet Potato 1 medium | 103 | 0 | 24 | 2 |
| Spinach Salad 10 oz (tomatoes, cucumber,peppers, | 119 | 1 | 15 | 9 |
| mushrooms, chicken) est | ||||
| Raw Vegetable Pesto Salad-Broccoli, Cauliflower, | 60 | 1 | 1 | 1 |
| carrots, tomato, spinach 5 oz | ||||
| Snack: | ||||
| Protein Shake | 110 | 1 | 4 | 23 |
| Apple | 80 | 0 | 22 | 0 |
| Dinner: | ||||
| Tuna 10 oz | 240 | 4 | 0 | 52 |
| Broccoli, Cauliflower,snap peas, water chestnuts | 140 | 0 | 24 | 4 |
| Total Calories | 1624 | 26.5 | 164 | 177 |
A couple of questions
I’ve had a couple questions that I’ve been asked, so I thought I would share them just in case there are others who want to know the same thing.
You can find the 100 Calorie pack almonds at Target. That is the only place I’ve been able to find them. Does anyone else know where you can find them?
100 Calorie Pack Natural Almonds
The Udo’s Oil the 3.6.9 blend can be found at Native Sun. It’s in the back of the store where the pharmacy people are, it’s kept in a refrigerator. It also comes in pill form, but I’ve been told that you absorb it better in the oil form. Plus you get more for your money if you use the oil. I have seen other brands you don’t have to use the Udo’s brand.
