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: Egg white
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 8/29/11
Meal # 1
Time: 8:00 AM
4 oz Protein egg whites-hard boiled
1/4 C Fruit blueberries
1/2- 1 C Veggies green beans
1/4 C Starch oatmeal
1 TBSP Good Fat coconut oil
Meal # 2
Time: 10:00 AM
4 oz Protein cottage cheese
1/4 C Fruit pineapple
1/2- 1 C Veggies cauliflower/broccoli
1/4 C Starch rice cakes 2
Meal # 3
Time: 12:00 PM
4 oz Protein Turkey
1/4 C Fruit blackberries
1/2- 1 C Veggies zucchini
1/4 C Starch pumpkin
Good Fat Almonds
Meal # 4
Time: 2:00 PM
4 oz Protein chicken
1/2- 1 C Veggies green beans
1/4 C Starch brown rice
Meal # 5
Time: 4:00 PM
4 oz Protein Tilapia
1/2 -1 C Veggies Squash
Meal # 6
Time: 8:00 PM
4 oz Protein Whey Protein Shake
Posted in Uncategorized
Tagged Betsy Bonner, Cottage cheese, Egg white, Green bean, Squash, Starch, Turkey
Food Journal 6/29/11
| Wednesday | 6/29/2011 | |
| Meal # 1 | ||
| Time: | 8:00 AM | |
| 4 oz Protein | cottage cheese | |
| 1/4 C Fruit | blueberries | |
| 1/2 -1 C Veggies | cauliflower | |
| 1/3 C Starch | oatmeal | |
| 1 TBSP Fat | coconut oil | |
| Meal # 2 | ||
| Time: | 10:00 AM | |
| 4-5 oz Protein | Turkey | |
| 1/3 C Fruit | orange | |
| 1/2 C Veggies | broccoli | |
| 1/3 C Starch | brown rice | |
| Meal # 3 | ||
| Time: | 12:00 PM | |
| 4-5 oz Protein | Tilapia | |
| 1/3 C Fruit | raspberries | |
| 1/2 C Veggies | squash | |
| 1/3 C Starch | kidney beans | |
| 1 TBSP Fat | none | |
| Meal # 4 | ||
| Time: | 2:00 PM | |
| 4-5 oz Protein | whey protein | |
| 1/3 C Fruit | blueberries | |
| 1/2 C Veggies | zucchini | |
| 1/3 C Starch | pumpkin | |
| Good fat | almonds | |
| Meal # 5 | ||
| Time: | 4:00 PM | |
| 4-5 oz Protein | chicken | |
| 1/2 C Veggies | mixed veggies | |
| Meal # 6 | ||
| Time: | 8:00 PM | |
| 4-5 oz Protein | egg whites-scrambled | |
| 1/2 C Veggies | spinach salad | |
| Good Fat | coconut Oil | |
| Wednesday | ||
| Weight Train | 50 mins | legs |
| Cardio | 20 mins | walking lunges |
| Stretch | 10 mins | |
Posted in Food Journals
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey
Food Journal 6/23/11
| Thursday | 6/23/2011 | ||
| Meal # 1 | |||
| Time: | 8:30 AM | ||
| 4-5 oz Protein | egg whites hard-boiled | ||
| 1/3 C Fruit | apple | ||
| 1/2 C Veggies | broccoli | ||
| 1/3 C Starch | kidney beans | ||
| 1 TBSP Good Fat | Udo’s Oil | ||
| Meal # 2 | |||
| Time: | 10:30 AM | ||
| 4-5 oz Protein | cottage cheese | ||
| 1/3 C Fruit | pineapple | ||
| 1/2 C Veggies | cauliflower | ||
| 1/3 C Starch | sweet potato | ||
| Good Fat | none | ||
| Meal # 3 | |||
| Time: | 12:30 PM | ||
| 4-5 oz Protein | Turkey | ||
| 1/3 C Fruit | grapefruit | ||
| 1/2 C Veggies | cucumbers | ||
| 1/3 C Starch | brown rice | ||
| 1 TBSP Good Fat | Udo’s Oil | ||
| Meal # 4 | |||
| Time: | 2:30 PM | ||
| 4-5 oz Protein | Tofu | ||
| 1/3 C Fruit | None | ||
| 1/2 C Veggies | Kale, broccoli, red peppers | ||
| 1/3 C Starch | Pumpkin | ||
| Good Fat | almonds | ||
| Meal # 5 | |||
| Time: | 4:30 PM | ||
| 4-5 oz Protein | Greek Yogurt | ||
| 1/2 C Veggies | Zucchini | ||
| 1 TBSP Good Fat | none | ||
| Meal # 6 | |||
| Time: | 8:00 PM | ||
| 4-5 oz Protein | Chicken | ||
| 1/2 C Veggies | green beans | ||
| 1 TBSP Good Fat | coconut oil | ||
| Weight Train | Total body | 50 mins | |
| Cardio | 20 mins lunges around track | ||
| Stretch | 10 mins | ||
Posted in Food Journals
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey, Zucchini
Food Journal 6/22/11 & Workout
Tonight we worked my legs and abs, we did heavy weights tonight, I love when we do this. Then I did cardio on the Stairmaster for 20 mins at level 90, that will really make you sweat!! I’ll be surprised if my abs aren’t sore tomorrow!
On the leg press, I say to my trainer “Whoa! This is kinda heavy” My Trainer: “You’ve pressed 240 lbs before” Well…I may have, but I never knew it, I never look to see how much I’m lifting! He added some more weight after that! Great leg workout!! 
Here’s my food journal:
| Meal # 1 | ||
| Time: | 8:00 AM | |
| 4-5 oz Protein | egg whites hard-boiled | |
| 1/3 C Fruit | pear | |
| 1/2 C Veggies | broccoli | |
| 1/3 C Starch | oatmeal | |
| 1 TBSP Fat | Udo’s Oil | |
| Meal # 2 | ||
| Time: | 10:00 AM | |
| 4-5 oz Protein | cottage cheese | |
| 1/3 C Fruit | blueberries | |
| 1/2 C Veggies | cauliflower | |
| 1/3 C Starch | Ezekiel Bread | |
| Good Fat | none | |
| Meal # 3 | ||
| Time: | 12:00 PM | |
| 4-5 oz Protein | greek yogurt | |
| 1/3 C Fruit | blackberries | |
| 1/2 C Veggies | squash | |
| 1/3 C Starch | pumpkin | |
| 1 TBSP Fat | almonds | |
| Meal # 4 | ||
| Time: | 2:00 PM | |
| 4-5 oz Protein | Turkey | |
| 1/3 C Fruit | apple | |
| 1/2 C Veggies | zucchini | |
| 1/3 C Starch | brown rice | |
| Udo’s Oil | ||
| Meal # 5 | ||
| Time: | 4:00 PM | |
| 4-5 oz Protein | chicken | |
| 1/2 C Veggies | carrots | |
| 1 TBSP Fat | none | |
| Meal # 6 | ||
| Time: | 8:00 PM | |
| 4-5 oz Protein | Turkey | |
| 1/2 C Veggies | Spinach | |
| Good Fat | Coconut oil | |
| Wednesday | ||
| Weight Train | legs/abs 50 mins | |
| Cardio | stairmaster 20 mins | |
| Stretch | 10 mins | |
Posted in Uncategorized
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey
Food Journal & training/cardio 6/21/11
| Meal # 1 | ||
| Time: | 8:00 AM | |
| 4-5 oz Protein | egg whites hard-boiled | |
| 1/3 C Fruit | apple | |
| 1/2 C Veggies | broccoli | |
| 1/3 C Starch | oatmeal | |
| 1 TBSP good fat | Udo’s 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 | |
| Good Fat | ||
| Meal # 3 | ||
| Time: | 12:00 PM | |
| 4-5 oz Protein | chicken | |
| 1/3 C Fruit | grapes | |
| 1/2 C Veggies | zucchini | |
| 1/3 C Starch | brown rice | |
| 1 TBSP good 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 | squash | |
| 1/3 C Starch | pumpkin | |
| 1 TBSP Good fat | almonds | |
| Meal # 5 | ||
| Time: | 4:00 PM | |
| 4-5 oz Protein | tilapia | |
| 1/2 C Veggies | carrots | |
| 1 TBSP Fat | none | |
| Meal # 6 | ||
| Time: | 8:00 PM | |
| 4-5 oz Protein | Chicken | |
| 1/2 C Veggies | asparagus | |
| 1 TBSP Good Fat | coconut oil | |
| Tuesday | ||
| Weight Train | none | |
| Cardio | ran 20 mins incline 5 | |
| Cardio | cross trainer 20 mins | |
| Stretch | 10 mins | |
| 40 push ups | ||
Food Journal ~~June 15, 2011
| Wednesday | 6/15/2011 | Meal # 4 | |||||
| Time: | 2:00 PM | ||||||
| Meal # 1 | 4-5 oz Protein | greek yogurt | |||||
| Time: | 8:00 AM | 1/3 C Fruit | blueberries | ||||
| 4-5 oz Protein | cottage cheese | 1/2 C Veggies | squash | ||||
| 1/3 C Fruit | apple | 1/3 C Starch | pumpkin | ||||
| 1/2 C Veggies | broccoli | almonds | |||||
| 1/3 C Starch | brown rice | Meal # 5 | |||||
| 1 TBSP Fat | coconut oil | Time: | 4:00 PM | ||||
| 4-5 oz Protein | chicken | ||||||
| Meal # 2 | 1/2 C Veggies | zucchini | |||||
| Time: | 10:00 AM | 1 TBSP Fat | none | ||||
| 4-5 oz Protein | egg whites hard-boiled | ||||||
| 1/3 C Fruit | strawberries | Meal # 6 | |||||
| 1/2 C Veggies | cauliflower | Time: | 8:00 PM | ||||
| 1/3 C Starch | shred wheat | 4-5 oz Protein | Whey Protein | ||||
| Good Fat | none | 1/2 C Veggies | asparagus | ||||
| Good Fat | coconut oil | ||||||
| Meal # 3 | |||||||
| Time: | 12:00 PM | Wednesday | |||||
| 4-5 oz Protein | Turkey | Weight Train | 50 min | ||||
| 1/3 C Fruit | blackberries | Cardio | 20 mins stairmaster | ||||
| 1/2 C Veggies | cucumber | cardio | 10 mins ARC trainer | ||||
| 1/3 C Starch | couscous | Stretch | 10 mins | ||||
| 1 TBSP Fat | Udo’s Oil | ||||||
Posted in Uncategorized
Tagged Coconut oil, Cottage cheese, Egg white, Starch, Turkey
Food Journal Saturday
I started the day off by going to the 7 AM boot camp today, great boot camp again!! Then I took my Mom to lunch for Mother’s Day, it was just me and her, it was nice to have some one on one time! We ended up going to Ruby Tuesday they have a great new menu with a lot of healthy options on it. I love tilapia and they don’t have a grilled version on their menu, but I asked for it grilled plain with nothing on it and it came back perfect.
| Saturday | 4/30/2011 | |||
| Meal # 1 | ||||
| Time: | 5:30 AM | |||
| 4-5 oz Protein | egg whites | |||
| 1/3 C Fruit | pineapple | |||
| 1/2 C Veggies | broccoli | |||
| 1/3 C Starch | Ezekiel Bread | |||
| 1 TBSP Fat | coconut oil | |||
| Meal # 2 | ||||
| Time: | 10:30 AM | |||
| 4-5 oz Protein | cottage cheese | |||
| 1/3 C Fruit | apple | |||
| 1/2 C Veggies | asparagus | |||
| 1/3 C Starch | brown rice | |||
| Meal # 3 | ||||
| Time: | 12:30 PM | |||
| 4-5 oz Protein | grilled tilapia | |||
| 1/3 C Fruit | orange | |||
| 1/2 C Veggies | grilled asparagus | |||
| 1/3 C Starch | spaghetti squash | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 4 | ||||
| Time: | 2:30 PM | |||
| 4-5 oz Protein | greek yogurt | |||
| 1/3 C Fruit | raspberries | |||
| 1/2 C Veggies | squash/zucchini | |||
| 1/3 C Starch | shred wheat | |||
| Almonds | ||||
| Meal # 5 | ||||
| Time: | 4:30 PM | |||
| 4-5 oz Protein | Chicken | |||
| 1/2 C Veggies | carrots | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 6 | ||||
| Time: | 8:00 PM | |||
| 4-5 oz Protein | Chicken | |||
| 1/2 C Veggies | asparagus | |||
| Good Fat | Coconut Oil | |||
Food Journal 2/23/11
| Wed 2/23/11 | ||||
| Breakfast: | Calories (1600) | Fat | Carbs | Protein |
| Oatmeal-plain (cinnamon & Splenda) | 100 | 2 | 19 | 4 |
| 6 egg whites-Hard Boiled | 102 | 0 | 2 | 21 |
| Orange 1/2 | 42.5 | 0 | 10.5 | 1 |
| Snack: | ||||
| Tuna 2.6 oz | 80 | 0.5 | 1 | 18 |
| Almonds-Natural 100 cal pack | 100 | 9 | 4 | 4 |
| Lunch: | ||||
| Spinach Salad 10 oz | 119 | 1 | 15 | 9 |
| Chicken Grilled 4 oz | 116 | 1.24 | 0 | 24 |
| Pear | 96 | 0 | 26 | 1 |
| Snack: | ||||
| Protein Shake | 110 | 1 | 4 | 23 |
| Apple-Gala | 80 | 0 | 22 | 0 |
| Dinner: | ||||
| Tilapia 3 oz | 110 | 2.5 | 0 | 22 |
| Broccoli & Cauliflower 12 oz | 105 | 0 | 14 | 3.5 |
| Total Calories | 1160.5 | 17.24 | 117.5 | 130.5 |
