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: Turkey
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 ~~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 5/24/11
| Tuesday | 5/24/2011 | ||
| Meal # 1 | |||
| Time: | 8:00 AM | ||
| 4-5 oz Protein | cottage cheese | ||
| 1/3 C Fruit | blackberries | ||
| 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 | egg whites hard-boiled | ||
| 1/3 C Fruit | honeydew melon | ||
| 1/2 C Veggies | Squash | ||
| 1/3 C Starch | Ezekiel bread | ||
| Meal # 3 | |||
| Time: | 12:00 PM | ||
| 4-5 oz Protein | tilapia | ||
| 1/3 C Fruit | cantaloupe | ||
| 1/2 C Veggies | zucchini | ||
| 1/3 C Starch | pumpkin | ||
| 1 TBSP good fat | almonds | ||
| Meal # 4 | |||
| Time: | 2:00 PM | ||
| 4-5 oz Protein | Greek Yogurt | ||
| 1/3 C Fruit | blueberries | ||
| 1/2 C Veggies | Cauliflower | ||
| 1/3 C Starch | shred wheat | ||
| good fat | |||
| Meal # 5 | |||
| Time: | 4:00 PM | ||
| 4-5 oz Protein | Turkey | ||
| 1/2 C Veggies | green beans | ||
| 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 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 | |||
