Day 2
Breakfast Calories Carbohydrates Protein Fat
Pepper & Cheese Scramble
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• 4 large egg whites 68.64 0.96g 14.39g 0.22g
• ½ cup bell pepper, chopped 19.36 4.50g 0.74g 0.22g
• 1/3 cup shredded part skim mozzarella cheese 113.25 5.18g 9.38g 6.07g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34g 0.00g 0.00g
TOTAL 938.53 77.22g 60.57g 43.67g
Snack 1 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal 294.34 50.46g 12.16g 4.68g
¼ cup sliced almonds 132.94 4.54g 4.88g 11.64g
1 cup sliced strawberries 53.12 12.74g 1.12g 0.50g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 651.91 91.50g 34.86g 17.70g
Lunch Calories Carbohydrates Protein Fat
Tuna Salad:
• 8 oz canned tuna, canned in water drained 262.93 0.00g 57.82g 1.86g
• 1 cup chick peas, canned (rinsed & drained) 260.00 46.00g 14.00g 2.00g
• 6 cups baby spinach leaves 64.80 12.04g 5.88g 0.64g
• 2 cups chopped carrots 209.92 81.64g 4.76g 1.24g
• 4 tsp olive oil + 4 tsp lemon juice 330.84 3.40g 0.16g 36.32g
TOTAL 1128.49 143.08g 82.62g 42.06g
Snack 2 Calories Carbohydrates Protein Fat
Banana Shake
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 1 medium banana, sliced frozen 105.02 26.95g 1.29g 0.39g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 433.02 60.95g 49.79g 0.39g
Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed spinach 165.60 27.00g 21.38g 1.87g
4 tsp olive oil + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 898.38 58.82g 90.16g 38.11g
Snack 3 Calories Carbohydrates Protein Fat
2 ½ cups Bran Flakes 320.00 80.40g 9.40g 2.20g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 643.71 123.77g 23.93g 14.68g
DAILY TOTAL 4694.04 555.34g 341.93g 156.61g
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