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Yi Qiang's Food Diary, 14 October 2009

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 date:

Total Calories: 3055
This is some of what I ate.
Following: Yi Qiang's own diet.
Fat(g) Carbs(g) Prot(g) KCals
116.23 180.60 266.46 3055

Breakfast 17.39 41.95 31.29 425  
  1 medium Bananas 0.39 26.95 1.29 105  
  1 serving Greek Style Lowfat Yogurt - Plain 3.00 9.00 24.00 160  
  1 serving Raw Almonds 14.00 6.00 6.00 160  

Lunch 30.42 23.06 73.58 669  
  4 spears medium asparagus 0.08 2.48 1.41 13  
  1/2 serving bean salad 3.88 11.33 3.20 90  
  1 oz blue cheese 8.15 0.66 6.07 100  
  1 large chicken breast 6.94 - 60.29 321  
  1/2 tbsp olive oil 6.75 - - 60  
  1/4 serving pesto pasta salad 4.50 7.50 1.75 78  
  1 cup spinach 0.12 1.09 0.86 7  

Dinner 67.42 86.59 121.59 1661  
  3 servings Beef Short Ribs 46.20 - 78.30 753  
  2 cans or bottles beer - 25.56 3.31 310  
  1/2 serving frozen mango trader joe - 10.50 0.50 45  
  1 serving Greek Style Lowfat Yogurt - Plain 3.00 9.00 24.00 160  
  4 large strawberries 0.22 5.53 0.48 23  
  2 servings trader joe daily bread 1.00 30.00 8.00 160  
  1 serving trader joe peanut butter 17.00 6.00 7.00 210  

Snacks / Other 1.00 29.00 40.00 300  
  1 serving double rich chocolate whey 1.00 3.00 24.00 120  
  1 serving Fat Free Milk - 13.00 8.00 90  
  1 serving Fat Free Milk - 13.00 8.00 90  


Day Summary:
99%
of RDI*
(3055 calories)
99% of RDI
* Based on Yi Qiang's RDI of 3100 calories (21 Sep 09)
Calorie Breakdown:
 
Carbohydrate (24%)
 
Fat (34%)
 
Protein (42%)
Carbohydrates, 180.6g (24%) Fat, 116.23g (34%) Protein, 266.46g (42%)

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Yi Qiang's Favorite Meals
  cheerios and almond milk
  egg sandwich
  protein shake
  protein shake with almond milk
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