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Breakfast: 2 small whole grain waffles with 1 Tbsp. olive oil based margarine and 1/4 cup maple syrup, 3/4 cup blueberries, 8 oz. low-fat milk
Morning Snack: High-fiber cereal bar with 1/4 cup raisins
Lunch: 2 slices whole grain bread with 1 Tbsp. natural peanut butter and 1 small banana, 1 light yogurt with 1/4 cup fruit and nut trail mix, 1 small apple, 1 cup celery and carrot sticks
Afternoon Snack: 3/4 to 1 cup high-fiber cereal with 8 oz. low-fat milk
Dinner: 4 oz. grilled salmon; 2/3 cup brown rice; 1 cup steamed broccoli and cauliflower; 1 side salad with spinach, tomatoes, mushrooms, green pepper and 2 Tbsp. oil and vinegar dressing; 1 1/4 cup strawberries; 8 oz. low-fat milk
Evening Snack: 1 slice whole grain bread with 2 oz. lean turkey, lettuce, sprouts and 2 Tbsp. avocado
Diet Calendar Entries for 24 January 2013:
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2190 kcal
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Fat: 46.47g | Prot: 96.61g | Carb: 342.81g.
Breakfast: breakfast essentials. Lunch: fat free chocolate milk, bosco sticks. Dinner: hamburger, wild cherry pepsi. Snacks/Other: kroger maple oatmeal, yoplait cherry cheesecake whips. more...
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1719 kcal
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Activities & Exercise:
Calisthenics (heavy, e.g. pushups) - 5 minutes, Walking (moderate) - 3/mph - 2 hours and 40 minutes, Desk Work - 5 hours and 54 minutes, Resting - 5 hours and 21 minutes, Sleeping - 10 hours. more...
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