Caloric Food Reference Table
Bread and Fudge Recipes
Protein Reference
Food Log
Saturday, October 4, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
5:15 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Time |
|
7:30 AM |
| Oat Bran 90 g |
g Calories |
g Protein |
| 2 Scoops of Protein Powder |
120 Calories |
28 g |
| 1 Cup of Greek Yogurt |
120 Calories |
24 g Protein |
| Total: |
240 Calories |
52 g Protein |
| Time |
|
12:00 PM |
| 5 Egg Whites |
86 Calories |
18 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g Protein |
| Beets 73 g |
32 Calories |
1 g Protein |
| Garlic 26 g |
39 |
1.5 g |
| Total: |
370.5 |
29.3 g Protein |
| Time |
|
6:30 PM |
| Shrimp 180 g |
162 Calories |
34.2 g Protein |
| Lentils 150 g |
240 Calories |
13.5 g Protein |
| Total: |
402 |
47.7 g Protein |
| Total of the day: |
Calories |
g Protein |
Friday, October 3, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
5:15 AM |
| Time |
|
5:45 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Time |
|
8:30 AM |
| Azure Rolled Oats 90 g |
344 Calories |
12 g |
| 2 Scoops of Protein Powder g |
120 Calories |
28 g Protein |
| Red Delicious Apple 98 g |
57.8 Calories |
.29 g Protein |
| Banana 42 g |
37 Calories |
.46 g Protein |
| Total: |
558.8 |
40.75 g Protein |
| Time |
|
11:30 AM |
| Sardines 90 g |
140 Calories |
20 g Protein |
| Banana 42 g |
37 Calories |
.46 g Protein |
| Total: |
177 Calories |
20.46 g Protein |
| Time |
|
3:30 PM |
| Chicken Breast 200 g |
324 Calories |
62 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Cucumber 35 g |
5.25 Calories |
.2 g Protein |
| Broccoli 35 g |
12.25 Calories |
.7 g Protein |
| Tomato 67 g |
12 Calories |
.6 g Protein |
| Red Onion 43 g |
19 Calories |
.6 g Protein |
| Total: |
586 Calories |
72.9 g Protein |
| Time |
|
6:30 PM |
| 3 Scoops of Protein Powder g |
180 Calories |
42 g |
| 1 Cup of Greek Yogurt |
120 Calories |
24 g Protein |
| Total: |
300 Calories |
66 g Protein |
| Total of the day: |
1621.8 Calories |
200 g Protein |
Thursday, October 2, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
6:15 AM |
| Time |
|
6:45 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Time |
|
8:30 AM |
| 6 Egg Whites |
103 |
21 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
316.5 |
29.8 g Protein |
| Time |
|
10:00 AM |
| 2 Scoops of Protein Powder g |
120 Calories |
28 g Protein |
| Total: |
120 Calories |
28 g Protein |
| Time |
|
3:30 PM |
| Canned Salmon 95 g |
133 Calories |
21.8 g Protein |
| Lentils 100 g |
116 Calories |
9 g |
| 1 egg white g |
17 Calories |
3.6 g |
| Kimchi 122 g |
42.7 Calories |
3.6 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
522.2 Calories |
46.8 g Protein |
| Time |
|
8:30 PM |
| Chicken Breast 100 g |
165 Calories |
31 g Protein |
| 3 Scoops of Protein Powder g |
180 Calories |
42 g |
| Total: |
345 Calories |
73 g Protein |
| Total of the day: as of 3:30 |
1303.7 |
177.6 g |
Wednesday, October 1, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
5:15 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Time |
|
8:30 AM |
| Sardines 87 g |
210 Calories |
21 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
423.5 |
29.8 g Protein |
| Time |
|
10:00 AM |
| Chicken Breast 100 g |
165 Calories |
31 g Protein |
| 1 Cups Oat Bran (Azure) |
230 Calories |
16 g |
| 2 Scoops of Protein Powder g |
120 Calories |
28 g Protein |
| Total: |
515 Calories |
75 g Protein |
| Total of the day: |
|
g |
Tuesday, September 30, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
5:15 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Time |
|
10:30 AM |
| Lentils 250 g |
290 Calories |
22.5 g Protein |
| 3 Egg Whites |
51 |
11 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
554.5 Calories |
42.3 g Protein |
| Time |
|
12:30 PM |
| 2 Scoops of Protein Powder g |
120 Calories |
28 g Protein |
| 1 Cup of Greek Yogurt |
120 Calories |
24 g Protein |
| Total: |
240 Calories |
52 g Protein |
| Time |
|
6:00 PM |
| Cod g (estimated since package info seems incorrect) |
250 Calories |
50 g Protein |
| Semolina Pasta Flour 100 g |
333 Calories |
14.5 g Protein |
| Total: |
583 Calories |
64.5 g Protein |
| Time |
|
9:00 PM |
| 3 Scoops of Protein Powder g |
180 Calories |
42 g Protein |
| Total: |
180 Calories |
42 g Protein |
| Total of the day: |
1557.5 Calories |
200.8 g Protein |
Monday, September 29, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
5:15 AM |
| Time |
|
6:15 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:15 AM |
| Chicken Breast 150 g |
247.5 g Calories |
46.5 g Protein |
| 5 Egg Whites |
86 Calories |
18 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g Protein |
| Total: |
547 Calories |
73.3 g Protein |
| Time |
|
12:00 PM |
| 1 Cup of Greek Yogurt |
120 Calories |
24 g Protein |
| Total: |
120 Calories |
24 g Protein |
| Time |
|
4:30 PM |
| Cooked Lentils 225 g |
261 Calories |
20 g Protein |
| Canned Salmon 100 g |
140 Calories |
23 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
614.5 Calories |
51.8 g Protein |
| Total of the day: |
1281.5 Calories |
149.1 g Protein |
Saturday, September 27, 2025
| Food |
Calories |
Protein |
| Sleep |
10:30 PM - |
4:30 AM |
| Time |
|
5:30 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:00 AM |
| Shrimp 125 g |
g Calories |
g Protein |
| 5 Egg Whites |
86 Calories |
18 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
|
g |
| Time |
|
3:45 PM |
| Chicken 255 g |
|
g |
| Potato 255 g |
Calories |
g |
| Whole Red Wheat Flour for Pirogi 140 g |
Calories |
g |
| Total: |
|
g |
| Total of the day: |
|
g |
Friday, September 26, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
4:00 AM |
| Time |
|
5:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
9:30 AM |
| Soybeans 300 g |
558 Calories |
45 g Protein |
| 4 Egg Whites |
68 |
14 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
839.5 Calories |
67.8 g Protein |
| Time |
|
1:30 PM |
| Soybeans 300 g |
558 Calories |
45 g Protein |
| Shrimp 103 g |
92.7 Calories |
19.5 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
864.2 Calories |
73.3 g Protein |
chicken 178 g
asparagus 50 g
onion 150 g
| Total of the day: |
|
g |
Thursday, September 25, 2025
| Food |
Calories |
Protein |
| Sleep |
10:30 PM - |
5:00 AM |
| Time |
|
4:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
9:45 AM |
| Soybeans 300 g |
558 Calories |
45 g Protein |
| 3 Egg Whites |
51 |
11 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
822.5 |
64.8 g Protein |
| Time |
|
12:00 PM |
| Non Fat Greek Yogurt |
110 Calories |
18 g |
| Total: |
110 Calories |
18 g Protein |
| Time |
|
6:30 PM |
| Chicken 260 g |
429 Calories |
80 g Protein |
| Garlic 34 g |
51 Calories |
2 g Protein |
| Tomato 70 g |
12 Calories |
.6 g Protein |
| Homemade Pasta Semolina Flour 100 g |
333 Calories |
14.5 g Protein |
| Total: |
825 Calories |
97.1 g Protein |
| Time |
|
9:00 PM |
| Kefir 1 Cup |
110 Calories |
10 g Protein |
| Total: |
110 Calories |
10 g Protein |
| Total of the day: |
1867.5 |
189.9 g |
Wednesday, September 24, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
5:30 AM |
| Time |
|
6:15 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:00 AM |
| 5 Egg Whites |
86 Calories |
18 g |
| Kimchi 260 g |
91 Calories |
7.8 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
390.5 |
34.6 g Protein |
| Time |
|
12:00 PM |
| Soybeans 220 g |
409.2 Calories |
33 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
622.7 |
41.8 g Protein |
| Time |
|
5:30 PM |
| Chicken Breast 237 g |
391 Calories |
73.5 g Protein |
| Homemade Pasta Semolina Flour 100 g |
333 Calories |
14.5 g Protein |
| Total: |
724 |
88 g Protein |
| Time |
|
8:30 PM |
| Non Fat Greek Yogurt g |
110 Calories |
18 g Protein |
| Total: |
110 Calories |
18 g Protein |
| Total of the day: |
1847.2 |
182.4 g |
Tuesday, September 23, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
4:15 AM |
| Time |
|
5:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:00 AM |
| 5 Egg Whites |
86 Calories |
18 g |
| Kimchi 200 g |
70 Calories |
6 g |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| 1 Cup of Kefir |
110 Calories |
10 g |
| Total: |
479.5 |
42.8 g |
| Time |
|
12:00 PM |
| Soybeans 200 g |
372 Calories |
30 g Protein |
| 1 Slice of Whole Wheat Bread |
213.5 Calories |
8.8 g |
| Total: |
585.5 |
38.8 g |
| Time |
|
4:15 PM |
| Chicken Breast 187 g |
330 g Calories |
62 g Protein |
| Garlic 25 g |
37.5 Calories |
1.5 g Protein |
| Broccoli 22 g |
7.7 |
.4 g Protein |
| Tomato 82 g |
14.75 Calories |
.7 g Protein |
| Spinach 23 g |
5.29 Calories |
.69 g Protein |
| 2 Slice of Whole Wheat Bread |
427 Calories |
17.6 g Protein |
| Total: |
822.24 |
82.89 g Protein |
| Time |
|
9:00 PM |
| Non Fat Greek Yogurt 1 Cup |
90 Calories |
18 g Protein |
| Total: |
90 Calories |
18 g Protein |
| Total of the day: |
1977.74 Calories |
182.49 g Protein |
Monday, September 22, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
5:15 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:15 AM |
| Garlic 24 g |
36 g Calories |
1.4 g Protein |
| Beet Leaves 33 g |
9 Calories |
.8 g Protein |
| Beets 63 g |
27.5 |
1 g |
| Broccoli 43 g |
15 Calories |
.8 g Protein |
| 2 Chapati/Bread Dough 200 g/117.5 g of Dry Flour |
401 Calories |
15.25 g Protein |
| 5 Egg Whites |
86 |
18 g |
| Total: |
574.5 |
37.25 g |
|
|
g |
|
|
g |
| Total: |
|
g |
| Total of the day: |
|
g |
Sunday, September 21, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
5:30 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
11:30 AM |
| Chicken Breast 147 g |
242.5 Calories |
45.5 g Protein |
| Soybeans 200 g |
372 Calories |
30 g Protein |
| Bread Dough 200 g/117.5 g of Dry Flour |
401 Calories |
15.25 g Protein |
| Total: |
1015.5 |
90.75 g |
| Time |
|
5:00 PM |
| Chicken Breast 200 g |
330 g Calories |
62 g Protein |
| Bread Dough 275 g/166 g Dry Flour (Dad's Pirogi) |
568 Calories |
21.5 g Protein |
| Bread Dough 130 g (Rachel's Pirogi) |
Calories |
g Protein |
| Total: |
898 Calories |
83.5 g |
| Total of the day: |
1913.5 |
174.25 g |
Saturday, September 20, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
4:15 AM |
| Time |
|
5:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
9:00 AM |
| Garlic 24 g |
36 g Calories |
1.5 g Protein |
| Tomato 74 g |
13 g Calories |
.6 g |
| Spinach 27 g |
6.2 g Calories |
.8 g |
| 5 Egg Whites |
86 |
18 g |
| 2 Chapati |
684 Calories (342 per Chapati) |
26 g (13 g per Chapati) |
| Total: |
852 |
46.9 g |
| Time |
|
5:00 PM |
| Chicken Breast 200 g |
330 g Calories |
62 g Protein |
| Asparagus 53 g |
11.6 g Calories |
1.2 g Protein |
| Leeks 30 g |
10 g Calories |
.2 g Protein |
| Red Onion 43 g |
19 g Calories |
.6 g Protein |
| Pirogi Dough/Bread 290 g cold |
684 Calories |
26 g Protein |
| Total: |
1054.6 |
90 g Protein |
| Time |
|
10:00 PM |
| 4 Scoops |
240 Calories |
56 g Protein |
| 1/2 Dry Thin Chapati |
100 Calories |
6 g Protein |
| Total: |
340 |
62 g Protein |
| Total of the day: |
2246.6 |
198.9 g |
Friday, September 19, 2025
| Food |
Calories |
Protein |
| Sleep |
11:30 PM - |
3:30 AM |
| Time |
|
4:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
9:00 AM |
| Soybeans 189 g |
351.5 Calories |
28 g |
| Lentils 240 g |
278 Calories |
21 g Protein |
| 1 Chapati |
342 Calories |
13 g Protein |
| Peanut Butter 16 g (1 Tbsp) |
95 Calories |
4 g |
| Total: |
1066.5 |
66 g |
| Time |
|
4:00 PM |
| Chicken Breast 200 g |
330 g Calories |
62 g Protein |
| Red Onion 58 g |
25.5 g Calories |
.7 g Protein |
| Spinach 28 g |
6.5 g Calories |
.8 g Protein |
| Broccoli 27 g |
9.45 g Calories |
.8 g Protein |
| Pirogi Dough/Bread |
684 Calories |
26 g Protein |
| Total: |
1055.45 |
90 g Protein |
| Total of the day: |
2121.95 Calories |
156 g Protein |
Thursday, September 18, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
5:30 AM |
| Time |
|
6:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:30 AM |
| Shrimp 189 g |
170 Calories |
35 g |
| Garlic 26 g |
39 Calories |
1.5 g |
| Red Bell Pepper 42 g |
11.75 Calories |
.3 g |
| 2 Chapati |
684 Calories (342 per Chapati) |
26 g (13 g per Chapati) |
| Peanut Butter 32 g (2 Tbsp) |
190 Calories |
8 g |
| 172 g Banana |
151 |
2 g |
| Total: |
1245.75 |
72.8 g |
| Time |
|
11:30 AM |
| 2 Scoops Protein Powder |
120 Calories |
28 g |
| Total: |
120 |
28 g |
| Time |
|
4:00 PM |
| Beet Root Leaves 27 g |
Calories |
g |
| Beets 92 g |
Calories |
g |
| 3 Egg Whites |
51 |
11 g |
| 250 g Soybeans |
465 Calories |
37.5 g |
| 2 Chapati |
684 Calories (342 per Chapati) |
26 g (13 g per Chapati) |
| Total: |
|
g |
| Total of the day: |
|
g |
Wednesday, September 17, 2025
2 Cups of Lentil Soup
5 Egg Whites
1 1/2 Chapati with peanut butter
2 scoops of protein powder
1 Banana
Tuesday, September 16, 2025
250 g soybeans
100 g chicken breast
2 chapati with peanut butter
2 scoops of protein powder
1 cup of sweet potato
Monday, September 15, 2025
| Food |
Calories |
Protein |
| Time |
|
5:30 PM |
| Ground Beef 231 g |
0 Calories |
0 g |
| 1 Scoops Protein Powder |
60 Calories |
14 g |
| 1 Cups Kefir |
90 Calories |
18 g |
|
|
|
Sunday, September 14, 2025
| Food |
Calories |
Protein |
| Time |
|
5:30 PM |
| Ground Beef 231 g |
0 Calories |
0 g |
| 1 Scoops Protein Powder |
60 Calories |
14 g |
| 1 Cups Kefir |
90 Calories |
18 g |
| Swelling: |
Belly |
Feet |
Thursday, September 11, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
7:00 AM |
| Time |
|
7:15 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
11:00 AM |
| 4 Egg Whites |
68 |
14 g |
| Garlic 20 g |
30 |
1.2 g |
| Broccoli 46 g |
16 |
1 g |
| Cauliflower 122 g |
27 |
2.3 g |
| Spinach 30 g |
7 |
1 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| 2 Cups of Almond Milk |
60 |
2 g |
| 1 Slice of Whole Wheat Bread |
213.5 |
8.8 g |
| 1 Tbsp Peanut Butter |
95 |
4 g |
| Total: |
636.5 |
62.3 g |
| Time |
|
6:30 PM |
| Broccoli 37 g |
|
g |
| Spinach 25 g |
|
g |
| Cooked Lentils 205 g |
240 |
18 g |
| 2 Slices of Whole Wheat Bread |
427 |
17 g |
| Cheddar Cheese 120 g |
|
g |
| Total: |
|
g |
| Total of the day: |
|
g |
Wednesday, September 10, 2025
| Food |
Calories |
Protein |
| Sleep |
10:30 PM - |
3:00 AM |
| Time |
|
4:00 AM |
| Espresso Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
5:30 AM |
| Bulgur Wheat 106 g |
88 |
3 g |
| Blueberries 136 g |
77.5 |
1 g |
| 1 Cup of Greek Yogurt |
120 |
24 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| Total: |
405.5 |
56 g |
| Time |
|
10:30 AM |
| 6 Egg Whites |
103 |
21 g |
| Broccoli 50 g |
|
g |
| Cauliflower 90 g |
|
g |
| Cucumber 27 g |
|
g |
| Cheddar Cheese 70 g |
|
g |
| Monterey Jack Cheese 101 g |
|
g |
| Total: |
|
g |
| Time |
|
6:00 PM |
| Raw Ground Beef 330 g |
|
g |
| Total of the day: |
|
g |
Tuesday, September 9, 2025
| Food |
Calories |
Protein |
| Sleep |
10:45 PM - |
3:30 AM |
| Time |
|
4:30 AM |
| Tanzanian Tea |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
5:30 AM |
| Bulgur Wheat 98 g |
81 |
3 g |
| Peanut Butter 36 g |
213.5 |
9 g |
| Red Delicious Apple 51 g |
30 |
.15 g |
| Strawberries 97 g |
31 |
.7 g |
| Total: |
355.5 |
12.85 g |
| Time |
|
9:45 AM |
| 6 Egg Whites |
103 |
21 g |
| Broccoli 32 g |
11 |
.6 g |
| Red Pepper 27 g |
7.5 |
1.9 g |
| Spinach 21 g |
5 |
.5 g |
| Cucumber 22 g |
3 |
0 g |
| Garlic 15 g |
22.5 |
1 g |
| Total: |
129.5 |
25 g |
| Time |
|
10:30 AM |
| Thick Rolled Oats 75 g |
286.5 |
18.75 g |
| Peanut Butter 48 g |
284.64 |
12 g |
| 2 Scoops Protein Powder |
120 Calories |
28 g |
| 1 Cup of Whole Milk |
160 |
9 g |
| 1 Cup of Almond Milk |
30 |
1 g |
| Total: |
721.14 |
68.75 g |
| Time |
|
11:30 AM |
| Baker's Chocolate 118 g |
590 |
16.5 g |
| Peanuts 36 g |
212 |
9 g |
| Total: |
802 |
25.5 g |
| Time |
|
4:45 PM |
| Chicken Breast 238 g |
392 |
73 g |
| Cooked Lentils 205 g |
240 |
18 g |
| Total: |
632 |
91 g |
| Total of the day: |
1838.14 |
197.6 g |
Monday, September 8, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
4:00 AM |
| Time |
|
4:30 AM |
| Coffee |
0 Calories - no sugar or honey |
0 g |
| Total: |
0 |
0 g |
| Time |
|
10:30 AM |
| 6 Egg Whites |
103 |
21 g |
| 23 g Garlic |
34.5 |
1.4 g |
| 2 Cups Kefir |
300 Calories (150 cal/cup) |
20 g |
| 2 Scoops Protein Powder |
120 Calories |
28 g |
| 140 g Red Cabbage/Red Pepper/Carrots/Cauliflower |
45 Calories |
2 g |
| Total: |
602.5 Calories |
72.4 g |
| Time |
|
4:30 PM |
| 228 g (8 oz - 1/2 lb) Grass Fed Beef |
314 |
48 g |
| 125 g Beef Liver |
240 |
36 g |
| 2 Cups of Milk |
320 |
18 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 76 g Cauliflower |
16 |
1.4 g |
| 51 g Red Cabbage |
15 |
.5 g |
| 35 g Carrots |
12 |
0 g |
| Total: |
1037 |
131.9 g |
| Total of the day: |
1639.5 |
204.3 g |
Wednesday, August 27, 2025
| Food |
Calories |
Protein |
| Sleep |
12:00 AM - |
6:00 AM |
| Time |
|
6:30 AM |
| Bigelow Black Tea |
30 from Honey |
0 g |
| Total: |
30 |
0 g |
| Time |
|
8:15 AM |
| 190 g Bulgur Wheat |
158 |
5.7 g |
| 172 g Banana |
151 |
2 g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| 58 g Apple |
34 |
0 g |
| 100 g Blueberries |
57 |
1 g |
| 1 Cup of 1% Fat Kefir |
110 |
10 g |
| Total: |
540 |
21 g |
| Time |
|
12:30 PM |
| 29 g Garlic |
43.5 |
1.75 g |
| 5 Egg Whites |
86 |
18 g |
| 59 g Broccoli |
21 |
1 g |
| 81 g Cucumber |
12 |
.5 g |
| 52 g Spinach |
12 |
1.5 g |
| 77 g Tomato |
14 |
.7 g |
| 48 g Red Onion |
21 |
1 g |
| Total: |
209.5 |
24.5 g |
| Time |
|
5:00 PM |
| 97 g Shrimp |
116 |
21 g |
| 23 g Garlic |
34.5 |
1.4 g |
| 56 g Broccoli |
19.5 |
1 g |
| 50 g Cucumber |
7.5 |
.3 g |
| 24 g Spinach |
5.5 |
1.5 g |
| 63 g Tomato |
11 |
.5 g |
| 63 g Red Onion |
28 |
1 g |
| 1/2 Cup of Greek Yogurt |
60 |
12 g |
| 175 g Grapefruit |
73.5 |
g |
| Total: |
355.5 |
26.7 g |
| Total of the day: |
1105 |
72.2 g |
Tuesday, August 26, 2025
| Food |
Calories |
Protein |
| Sleep |
12:00 AM - |
6:00 AM |
| Time |
|
6:30 AM |
| 93 g Bulgur Wheat |
77 |
3 g |
| 169 g Banana |
148 |
2 g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
255 |
8 g |
| Time |
|
10:30 AM |
| 26 g Garlic |
39 |
1.5 g |
| 4 egg whites |
68 |
14 |
| 72 g Broccoli |
25 |
1.5 g |
| 59 g Cucumber |
9 |
.35 g |
| 20 g Spinach |
4.5 |
.6 g |
| 65 g Tomato |
12 |
.6 g |
| 38 g Red Onion |
17 |
.5 g |
| 287 g Great Northern Beans |
338.5 |
23 g |
| Total: |
513 |
42 g |
| Time |
|
1:30 PM |
| 175 g Bulgur Wheat |
145 |
5 g |
| 1/2 Cup of Greek Yogurt |
60 |
12 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| Total: |
325 |
45 g |
| Time |
|
5:15 PM |
| 100 g Salmon |
140 |
21 g |
| 42 g Red Onion |
18.5 |
.58 g |
| 236 g Great Northern Beans |
278 |
19 g |
| 62 g Red Cabbage |
18 |
1 g |
| 75 g Carrots |
26 |
.7 g |
| Total: |
480.5 |
42.28 g |
| Total of the day: |
1573 |
137.28 g |
Monday, August 25, 2025
| Food |
Calories |
Protein |
| Sleep |
12:45 AM - |
4:00 AM |
| Time |
|
5:15 AM |
| 1 Cup (182 g) of Bulgur Wheat |
151 |
5.5 g |
| 135 g Banana |
119 |
1.5 g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
300 |
10 g |
| Time |
|
8:45 AM |
| 5 Egg Whites |
86 |
18 g |
| 230 g Great Northern Beans |
271 |
18 g |
| 28 g Garlic |
42 |
1.7 g |
| 32 g Broccoli |
11 |
.64 g |
| 43 g Cucumber |
6 |
.26 g |
| Total: |
416 |
38.6 g |
| Time |
|
9:15 AM |
| 3/4 Cups Oat Bran (Azure) |
172 |
12 g |
| 75 g Blackberries |
32 |
1 g |
| 1 Cup Almond Milk |
30 |
0 |
| Total: |
234 |
13 g |
| Time |
|
3:00 PM |
| 133 g Chicken Breast |
219.5 |
41 g |
| 55 g Shrimp |
66 |
12 g |
| 230 g Great Northern Beans |
271 |
18 g |
| 98 g Red Cabbage |
28 |
1.5 g |
| 56 g Carrot |
20 |
.5 g |
| 56 g Red Onion |
25 |
.78 g |
| 60 g Apple |
35 |
.2 g |
| 76 g Blueberries |
43 |
.5 g |
| 200 g Bulger Wheat |
166 |
6 g |
| Total: |
873 |
80.5 g |
| Total of the day: |
1823 |
142 g |
Sunday, August 24, 2025
| Food |
Calories |
Protein |
| Sleep |
12:45 AM - |
5:15 AM |
| Time |
|
6:30 AM |
| 1 Cup (182 g) of Bulgur Wheat |
151 |
5.5 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 61 g Apple |
36 |
g |
| 1/2 Cup of Greek Yogurt |
60 |
12 g |
| 61 g Blueberries |
35 |
g |
| 71 g Blackberries |
31 |
g |
| 36 g Carrot |
13 |
g |
| Total: |
446 |
g |
| Time |
|
9:30 AM |
| 128 g Banana |
113 |
1.5 g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
143 |
g |
| Time |
|
2:15 PM |
| 4 egg whites |
68 |
14 |
| 25 g Garlic |
37.5 |
g |
| 100 g Pearled Barley (about 3/4 Cup) |
123 |
2.2 g |
| 85 g Canned Salmon |
120 |
18 g |
| 40 g Spinach |
9.2 |
g |
| 50 g Red Onion |
22 |
g |
| 60 g Tomato |
11 |
g |
| Total: |
391.5 |
g |
| Time |
|
5:30 PM |
| 128 g Banana |
113 |
1.5 g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
143 |
g |
| Time |
|
8:45 PM |
| 100 g Shrimp |
120 |
22 g |
| 27 g Spinach |
6 |
1 g |
| 43 g Broccoli |
15 |
g |
| 17 g Garlic |
25.5 |
g |
| 64 g Tomato |
12 |
g |
| Total: |
178.5 |
g |
| Total: |
|
g |
| Total of the day: |
1302 |
111 g |
Saturday, August 23, 2025
| Food |
Calories |
Protein |
| Sleep |
12:45 AM - |
5:15 AM |
| Time |
|
8:15 AM |
| 1 Cup (182 g) of Bulgur Wheat |
151 |
4 g |
| 100 g Apple |
59 |
g |
| 1/2 Cup of Greek Yogurt |
60 |
12 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 60 g Blueberries |
34 |
g |
| Total: |
450 |
g |
| Sleep (took 500 mg Tryptophan and 2.5 mg Melatonin at 8:30 AM) |
8:30 AM - |
9:50 AM |
| Time |
|
2:15 PM |
| 3 Egg Whites |
51 |
11 g |
| 1/8 Cup (17 g) Uncooked Pearled Barley |
60 |
2 g |
| 24 g Garlic |
36 |
g |
| 38 g Broccoli |
13 |
g |
| 87 g Sardines (Brunswick Brand in Olive Oil) |
210 |
24 g |
| 47 g Red Onion |
21 |
g |
| 47 g Tomato |
8 |
g |
| 42 g Spinach |
10 |
g |
| Total: |
396 |
g |
| Sleep (took 500 mg Tryptophan and 2.5 mg Melatonin at 2:15 PM) |
2:30 PM - |
4:15 PM |
| Time |
|
5:00 PM |
| 178 g Banana |
156 |
g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
236 |
g |
| Time |
|
8:15 PM |
| 85 g Canned Salmon |
120 |
18 g |
| 71 g Carrot |
25 |
g |
| 48 g Red Onion |
21 |
g |
| 51 g Tomato |
9 |
g |
| 71 g Cabbage |
21 |
1 g |
| Total: |
191 |
g |
| Total of the day: |
1273 |
g |
Friday, August 22, 2025
| Food |
Calories |
Protein |
| Sleep |
1:00 AM - |
3:00 AM |
| Time |
|
5:30 AM |
| 3 Egg Whites |
51 |
11 g |
| 18 g Garlic |
27 |
g |
| 50 g Broccoli |
17.5 |
g |
| 31 g Spinach |
7 |
g |
| 36 g Cucumber |
5 |
g |
| 68 g Tomato |
12 |
g |
| Total: |
119.5 |
g |
| Time |
|
8:45 AM |
| 60 g Carrots |
21 |
g |
| 97 g Apples |
57 |
g |
| 60 g Blueberries |
34 |
g |
| 48 g Raisins |
144 |
g |
| Total: |
256 |
g |
| Time |
|
9:30 AM |
| 80 g Banana |
72 |
g |
| 2 Scoops Protein Powder |
120 |
28 g |
| Total: |
192 |
28 g |
| Time |
|
11:45 AM |
| 150 g Chicken Breast |
247 |
g |
| 20 g Garlic |
30 |
g |
| 22 g Spinach |
5 |
g |
| 59 g Broccoli |
21 |
g |
| 61 g Cucumbers |
9 |
g |
| Total: |
312 |
g |
| Time |
|
12:00 PM |
| 9 g Peanuts |
50 |
g |
| 178 g Banana |
156 |
g |
| 15 g Cocoa (3 Tbsp) |
30 |
3 g |
| Total: |
236 |
g |
| Time |
|
4:30 PM |
| 5 Egg Whites |
86 |
18 g |
| 65 g Carrots |
|
g |
| 89 g Red Cabbage |
|
g |
| 82 g Red Onion |
|
g |
| 95 g Tomato |
|
g |
| 126 g Apple |
|
g |
| 80 g Blueberries |
|
g |
| g 2 Scoops Protein Powder |
120 |
28 g |
| Total of the day: |
1115 |
g |
Thursday, August 21, 2025
| Food |
Calories |
Protein |
| Sleep |
12:00 AM - |
5:00 AM |
| Time |
|
5:45 AM |
| 56 g Carrots |
20 |
0 g |
| 90 g Apple |
52 |
0 g |
| 58 g Banana |
65 |
0 g |
| 60 g Blueberries |
34 |
.5 g |
| 40 g Raisins |
120 |
1.3 g |
| 1 Cup Almond Milk |
30 |
1 g |
| Total: |
321 |
3 g |
| Time |
|
9:45 AM |
| 4 egg whites |
68 |
14 |
| 30 g Garlic |
45 |
3 g |
| 68 g Broccoli |
24 |
2 g |
| 47 g Spinach |
11 |
1.5 g |
| 132 g Tomatoes |
24 |
1.5 g |
| 57 g Cucumbers |
9 |
.5 g |
| 63 g Red Onions |
28 |
.75 g |
| Total: |
209 |
23 g |
| Time |
|
1:45 PM |
| 120 g Chicken Breast |
198 |
37 g |
| 24 g Garlic |
36 |
1.5 g |
| 52 g Spinach |
12 |
1.5 g |
| 41 g Cucumbers |
6 |
0 g |
| 51 g Red Onion |
22 |
.75 g |
| 138 g Tomatoes |
25 |
1.5 g |
| 2 Cups of Kefir |
180 |
20 g |
| Total: |
479 |
62.25 g |
| Time |
|
3:30 PM |
| 1 Cup of Tea |
0 |
0 g |
| 158 g Banana |
139 |
2 g |
| 15 g Cocoa |
30 |
3 g |
| Total: |
169 |
5 g |
| Total of the day: |
1009 |
88.25 g |
Wednesday, August 20, 2025
| Food |
Calories |
Protein |
| Sleep |
12:00 AM - |
2:00 AM |
| Time |
|
3:30 AM |
| Yerba Mate |
0 |
0 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 1 Slice Oatmeal Carrot Cake |
202 |
3 g |
| 100 g Broccoli |
34 |
3 g |
| Total: |
350 |
34 g |
| Time |
|
9:30 AM |
| 79 g Chicken Breast |
123 |
16 g |
| 3 Egg Whites |
51 |
11 g |
| 50 g Broccoli |
17 |
1.5 g |
| 1 Slice Oatmeal Carrot Cake |
202 |
3 g |
| 1 Tbsp Butter |
100 |
0 g |
| 1 Banana |
80 |
1 g |
| Total: |
573 |
32.5 g |
| Time |
|
10:30 AM |
| 2 Slices Oatmeal Carrot Cake |
404 |
6 g |
| Total: |
404 |
6 g |
| Time |
|
3:45 PM |
| 6 Egg Whites |
103 |
21 g |
| 100 g Broccoli |
34 |
3 g |
| 100 g Red Onion |
44 |
1.5 g |
| Total: |
181 |
25.5 g |
| Time |
|
5:00 PM |
| 57 g Banana |
51 |
.5 g |
| 84 g Blackberries |
36 |
1 g |
| 76 g Apples |
45 |
0 g |
| 45 g Greek Yogurt |
24 |
4.5 g |
| Total: |
156 |
1.5 g |
| Total of the day: |
1664 |
72.5 g |
Tuesday, August 19, 2025
Coffee was steeped for 10 hours
| Food |
Calories |
Protein |
| Sleep |
12:45 AM - |
4:00 AM |
| Time |
|
5:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| 3 Slices of Oatmeal Carrot Cake |
390 |
9 g |
| Total: |
390 |
9.5 g |
| Time |
|
6:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:45 AM |
| 4 egg whites |
68 |
14 |
| 172 g Grapefruit |
72 |
1.5 g |
| 1 Cups Oat Bran (Azure) |
230 |
16 g |
| 1 Cup Almond Milk |
30 |
1 g |
| Total: |
400 |
32.5 g |
| Time |
|
12:00 PM |
| 150 g Chicken Breast |
247 |
31 g |
| 200 g of Salad |
62 |
1 |
| 30 g Wheat Germ |
120 |
8 g |
| 1/2 Cup of Blackberries |
31 |
1 g |
| Total: |
460 |
41 g |
| Sleep |
12:30 PM - |
1:50 PM |
| Time |
|
10:00 PM |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 172 g Grapefruit |
130 |
1.3 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 1 Slice Oatmeal Carrot Cake |
202 |
3 g |
| Total: |
512 |
32 g |
| Total of the day: |
1762 |
115.5 g |
Monday, August 18, 2025
| Food |
Calories |
Protein |
| Time |
|
5:30 AM |
| Yerba Mate |
0 |
0 g |
| 1/4 Cup Oatmeal |
86 |
3 g |
| 1/2 Cup Apple |
30 |
0 |
| Total: |
116 |
3 g |
| Time |
|
9:15 AM |
| 1/2 Cups Oat Bran (Azure) |
115 |
8 g |
| 1/2 Cup Apple |
30 |
0 |
| 1 Cup Almond Milk |
30 |
0 |
| Total: |
175 |
8 g |
| Time |
|
11:30 AM |
| 3 Egg Whites |
51 |
11 g |
| 128g of Salad |
40 |
1 |
| 1/2 Cup Oatmeal |
172 |
6 g |
| 2 Scoops of Protein |
120 |
28 g |
| 1/2 Banana |
40 |
1 |
| Total: |
423 |
47 g |
| Sleep |
12:30 PM - |
1:30 PM |
| Time |
|
6:30 PM |
| 150 g Chicken Breast |
247 |
31 g |
| 50 g Tomatoes and Onions |
9 |
0 g |
| 100 g Carrots |
43 |
1 g |
| 100 g Red Cabbage |
32 |
1.5 g |
| Total: |
331 |
33.5 g |
| Time |
|
7:30 PM |
| 30 g Wheat Germ |
120 |
8 g |
| 1 Scoop of Protein Powder |
60 |
14 g |
| Total of the day: |
1225 |
91.5 g |
Sunday, August 17, 2025
| Food |
Calories |
Protein |
| Sleep |
12:30 AM - |
4:30 AM |
| Time |
|
5:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
6:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
9:15 AM |
| 3 Egg Whites |
51 |
11 g |
| 159g of Salad |
50 |
1 |
| Total: |
101 |
.5 g |
| Time |
|
10:15 AM |
| 1/2 Cup of Semolina |
320 |
14 g |
| Total: |
320 |
14 g |
| Sleep |
10:30 AM - |
11:30 AM |
| Time |
|
12:45 PM |
| 1/2 Cups Oat Bran (Azure) |
115 |
8 g |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 172 g Grapefruit |
130 |
1.3 g |
| Total: |
305 |
21 g |
| Time |
|
3:45 PM |
| 1/2 Cups Oatmeal |
172 |
6 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 100 g Chicken Breast |
155 |
29 g |
| 117 g Carrots |
51 |
1 g |
| 117 g Red Cabbage |
37 |
1.5 g |
| Total: |
487 |
38.5 g |
| Total of the day: |
1213 |
75 g |
Saturday, August 16, 2025
| Food |
Calories |
Protein |
| Sleep |
12:30 PM - |
5:00 AM |
| Time |
|
5:15 AM |
| 1 Cup Black Lapsang Tea |
0 |
0 g |
| 1/2 Cup Oatmeal |
172 |
6 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/2 Cup of Blueberries |
42 |
1 g |
| Total: |
244 |
7 g |
| Time |
|
7:00 AM |
| 1 Cup Black Lapsang Tea |
0 |
0 g |
| Total: |
0 |
0 g |
| Time |
|
8:30 AM |
| 1 Cup Black Lapsang Tea |
0 |
0 g |
| 3 Egg Whites |
51 |
11 g |
| 1/2 Cup of Semolina |
320 |
14 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/2 Cup of Blueberries |
42 |
1 g |
| Total: |
443 |
26 g |
| Time |
|
2:00 PM |
| 1 Cups Oat Bran (Azure) |
230 |
16 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 3/4 Cup Greek Yogurt |
90 |
18 g |
| 100 g Grapefruit |
42 |
0 g |
| Total: |
482 |
62 g |
| Time |
|
6:45 PM |
| 100 g Chicken Breast |
165 |
31 g |
| 3 Egg Whites |
51 |
11 g |
| 100 g Broccoli |
34 |
3 g |
| Total: |
250 |
45 g |
| Total of the day: |
1419 |
140 g |
Friday, August 15, 2025
| Food |
Calories |
Protein |
| Sleep |
12:30 PM - |
4:30 AM |
| Time |
|
5:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
5:30 AM |
| 3 Tbsp Wheat Germ |
90 |
6 g |
| 1/2 Cup Apples |
30 |
0 g |
| 1/4 cup Raisins |
120 |
0 |
| Total: |
240 |
6 g |
| Time |
|
9:15 AM |
| 200 g Grapefruit |
84 |
1 g |
| 3/4 Cup Greek Yogurt |
90 |
18 g |
| Total: |
174 |
19 g |
| Time |
|
10:00 AM |
| 3 Egg Whites |
51 |
11 g |
| 1 Cups Salad |
50 |
1 |
| Total: |
101 |
12 g |
| Time |
|
11:00 AM |
| 1 Cups Oat Bran (Azure) |
230 |
16 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 100 g Grapefruit |
42 |
0 g |
| 1/2 Cup of Blackberries |
31 |
1 g |
| Total: |
483 |
57 g |
| Time |
|
4:00 PM |
| 4 egg whites |
68 |
14 |
| 2 Cup or Raw Carrot |
90 |
1 g |
| Total: |
158 |
15 g |
| Time |
|
5:30 PM |
| 1/2 Cup Oatmeal |
172 |
6 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/2 Cup of Blueberries |
42 |
1 g |
| Total: |
244 |
7 g |
| Total of the day: |
1400 |
116 g |
Thursday, August 14, 2025
| Food |
Calories |
Protein |
| Sleep |
11:30 PM - |
2:30 AM |
| Time |
|
3:30 AM |
| Yerba Mate |
0 |
0 g |
| Total: |
0 |
0 g |
| Time |
|
4:00 AM |
| 3/4 Cups Oat Bran (Azure) |
172.5 |
12 g |
| 25 g Cocoa Powder |
50 |
5 g |
| 1 Banana |
80 |
1 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/4 cup Raisins |
120 |
0 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| Total: |
483 |
19 g |
| Time |
|
8:00 AM |
| 4 Tbsp Wheat Germ |
120 |
8 g |
| 4 Scoops Protein Powder |
240 |
28 g |
| 1/2 Cup Apples |
30 |
0 g |
| 4 egg whites |
69 |
14 |
| 1 Cup or Raw Carrot |
45 |
1 g |
| Total: |
504 |
43 g |
| Time |
|
3:15 PM |
| 150 g Chicken Breast |
247 |
46 g |
| 100 g Boiled Potatoes |
78 |
1.5 g |
| Total: |
325 |
47.5 g |
| Time |
|
3:45 PM |
| 1/4 Cups Oat Bran (Azure) |
57.5 |
4 g |
| 25 g Cocoa Powder |
50 |
5 g |
| 1 Banana |
80 |
1 g |
| Total: |
187.5 |
10 g |
| Total of the day: |
1499.5 |
119.5 g |
Wednesday, August 13, 2025
| Food |
Calories |
Protein |
| Sleep |
11:30 PM - |
5:00 AM |
| Time |
|
6:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:30 AM |
| 1 Cups Oat Bran (Azure) |
230 |
16 g |
| 34 g Bakers Chocolate |
210 |
5 g |
| 1 Banana |
80 |
1 g |
| Total: |
520 |
25 g |
| Sleep |
9:45 AM - |
10:30 AM |
| Time |
|
12:00 PM |
| 120 g Shrimp |
165 |
31 g |
| 150 g Boiled Potatoes |
117 |
2 g |
| Total: |
282 |
33 g |
| Time |
|
4:00 PM |
| 100 g Shrimp |
138 |
26 g |
| 148 g Soybeans |
276 |
22 g |
| Total: |
414 |
48 g |
| Time |
|
5:00 PM |
| 34 g Bakers Chocolate |
210 |
5 g |
| 1 Banana |
80 |
1 g |
| Total: |
290 |
9 g |
| Total of the day: |
1506 |
115 g |
Tuesday, August 12, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
1:15 AM |
| Time |
|
2:15 AM |
| Yerba Mate |
0 |
0 g |
| Total: |
0 |
0 g |
| Sleep |
3:30 AM - |
4:30 AM |
| Time |
|
6:45 AM |
| 73 g Chicken Breast |
115 |
22 g |
| 84 g Cooked Lentils |
100 |
8 g |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1/2 Cup Apples |
30 |
0 g |
| Total: |
518 |
47 g |
| Time |
|
10:45 AM |
| 100 g Shrimp |
138 |
26 g |
| 1 1/2 Cups of Carrots ∓ Cabbage |
60 |
0 |
| Total: |
198 |
26 g |
| Total of the day: |
716 |
73 g |
Monday, August 11, 2025
| Food |
Calories |
Protein |
| Sleep |
10:15 PM - |
11:45 AM |
| Time |
|
12:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
5:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
6:45 AM |
| 73 g Chicken Breast |
115 |
22 g |
| 41 g Soybeans |
74 |
8 g |
| 1 1/2 Cups Salad |
75 |
1 g |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1/2 Cup Apples |
30 |
0 g |
| Total: |
567 |
48 g |
| Time |
|
8:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
11:00 AM |
| 3 Egg Whites |
51 |
11 g |
| 205 g Cooked Lentils |
240 |
18 g |
| Total: |
291 |
29 g |
| Time |
|
11:15 AM |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1 Banana |
80 |
1 g |
| 1/2 Cup Apples |
30 |
0 g |
| Total: |
341 |
17 g |
| Time |
|
3:15 PM |
| 73 g Chicken Breast |
115 |
22 g |
| 86 g of Cooked Soy Beans* |
148 |
15 g |
| 2 Cups Salad |
100 |
1 g |
| Total: |
363 |
38 g |
| Total of the day: |
1562 |
133.5 g |
Sunday, August 10, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
12:00 AM |
| Time |
|
2:15 AM |
| Yerba Mate UnSweetened |
0 |
0 g |
| Total: |
0 |
0 g |
| Time |
|
4:15 AM |
| 3 Egg Whites |
51 |
11 g |
| 2 Cups Salad |
100 |
1 g |
| Total: |
151 |
12 g |
| Time |
|
4:45 AM |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1/2 Cup Apples |
30 |
0 g |
| 1/2 Cup of Blackberries |
31 |
1 g |
| Total: |
334 |
18 g |
| Sleep |
6:30 AM - |
8:30 AM |
| Time |
|
9:00 AM |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1 Banana |
80 |
1 g |
| 1/4 cup Raisins |
120 |
0 g |
| Total: |
431 |
17 g |
| Time |
|
2:15 PM |
| 3 Egg Whites |
51 |
11 g |
| 1 1/2 Cups Salad |
75 |
1 g |
| Total: |
126 |
12 g |
| Time |
|
2:30 PM |
| 1/2 Cups Oat Bran (Azure) |
115 |
8 g |
| 70 g Bakers Chocolate |
350 |
8 g |
| 1 Banana |
80 |
1 g |
| Total: |
545 |
17 g |
| Total of the Day: |
1587 |
76 g |
Saturday, August 9, 2025
| Food |
Calories |
Protein |
| Sleep |
9:45 PM - |
1:15 AM |
| Time |
|
2:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
3:00 AM |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1 cup apples |
60 |
0 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| 1 Cup of Kefir |
90 |
10 g |
| Total: |
473 |
30 g |
| Time |
|
5:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:30 AM |
| 1 Cup Oat Bran (Azure) |
231 |
16 g |
| 1 Banana |
80 |
1 |
| Total: |
311 |
17 g |
| Time |
|
2:00 PM |
| 1.5 Cups Oat Bran (Azure) |
346 |
24 g |
| 2 Scoops Protein Powder |
120 |
28 g |
| 1 Banana |
80 |
1 |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1/2 Cup Apple |
30 |
0 |
| 1/4 cup Raisins |
120 |
0 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| Total: |
769 |
55 g |
| Sleep |
2:30 PM - |
4:00 PM |
| Total of the day: |
1553 |
103 g |
Friday, August 8, 2025
| Food |
Calories |
Protein |
| Sleep |
10:45 PM - |
2:45 AM |
| Time |
|
3:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
4:15 AM |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 2 Tbsp Cocoa |
20 |
2 g |
| 1 Banana |
80 |
1 g |
| Total: |
350 |
21 g |
| Time |
|
5:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:30 AM |
| 4 egg whites |
69 |
14 |
| 1 Small Baked Potato |
120 |
2 g |
| 1 Inch Square of Cheddar Cheese |
110 |
7 g |
| 1 Inch Square of Cheddar Cheese |
110 |
7 g |
| Total: |
399 |
30 g |
| Time |
|
11:45 AM |
| 2/3 Cup of Boiled Chicken Breast |
153 |
16 g |
| 1 Cup or Raw Carrot |
45 |
1 g |
| 1 Inch Square of Cheddar Cheese |
110 |
7 g |
| 1 Cup of A2 Whole Milk |
170 |
9 g |
| Total: |
478 |
33 g |
| Time |
|
2:30 PM |
| 1/4 Cup Oat Bran (Azure) |
57 |
4 g |
| 1 Banana |
80 |
1 |
| 2 Tbsp Cocoa |
20 |
2 g |
| Total: |
157 |
7 g |
| Time |
|
6:30 PM |
| 3 Egg Whites |
51 |
11 g |
| 2 Cups Salad |
100 |
1 |
| Total: |
151 |
12 g |
| Total of the day: |
1535 |
104.5 g |
Thursday, August 7, 2025
| Food |
Calories |
Protein |
| Sleep |
10:00 PM - |
2:00 AM |
| Time |
|
2:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
3:30 AM |
| 4 Tbsp Wheat Germ |
120 |
8 g |
| 3/4 Cup of Non Fat Greek Yogurt |
90 |
18 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1 cup apples |
60 |
0 |
| 1/2 Banana |
40 |
1 |
| Total: |
352 |
28 g |
| Sleep |
5:00 AM - |
6:00 AM |
| Time |
|
6:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
8:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
10:15 AM |
| 3 Egg Whites |
51 |
11 g |
| 2 Cups Salad |
100 |
1 |
| Total: |
151 |
12 g |
| Time |
|
12:30 PM |
| 8 No Bake Chocolate Cookies |
92 |
9 g |
| Total: |
92 |
9 g |
| Time |
|
4:30 PM |
| 2 Egg whites |
34 |
7 g |
| 1 Cup or Raw Carrot |
45 |
1 g |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 1 Banana |
80 |
1 g |
| Total: |
409 |
27 g |
| Time |
|
10:30 PM |
| 1/2 Cup Greek Yogurt |
60 |
12 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| 2 Tbsp Wheat Germ |
60 |
4 g |
| 1 Small Orange |
60 |
0 g |
| Total: |
240 |
40 g |
| Total of the day: |
1349 |
121.5 g |
Wednesday, August 6, 2025
| Food |
Calories |
Protein |
| Sleep |
11:00 PM - |
3:30 AM |
| Time |
|
4:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
5:30 AM |
| 1/2 Cup Oat Bran (Azure) |
115 |
8 g |
| 3/4 Cup of Non Fat Greek Yogurt |
90 |
18 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1 cup apples |
60 |
0 |
| 1/2 Banana |
40 |
1 |
| Total: |
347 |
28 g |
| Time |
|
6:00 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
9:15 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Sugar 45 cal for 3 cups) |
15 |
.5 g |
| Total: |
15 |
.5 g |
| Time |
|
10:00 AM |
| 4 egg whites |
69 |
14 |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
269 |
21 g |
| Time |
|
12:30 PM |
| Hot Chocolate |
45 |
1.5 g |
| Total: |
45 |
1.5 g |
| Time |
|
1:00 PM |
| Montmorency Cherry Juice |
90 |
0 g |
| Cornbread |
90 |
5 g |
| Total: |
180 |
5 g |
| Time |
|
5:30 PM |
| 1/2 Cup of Boiled Chicken Breast |
115 |
12 g |
| 3 Egg Whites |
51 |
11 g |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
366 |
30 g |
| Time |
|
7:30 PM |
| 2 Scoops of Protein Powder |
120 |
28 |
| Total: |
120 |
28 g |
| Total of the day: |
1372 |
115 g |
Tuesday, August 5, 2025
| Food |
Calories |
Protein |
| Sleep |
9:30 PM - |
2:30 AM |
| Time |
|
3:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Honey for 3 cups) |
20 |
.5 g |
| Total: |
20 |
.5 g |
| Time |
|
4:30 AM |
| 1/2 Cup Oat Bran (Azure) |
115 |
8 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1 cup apples |
60 |
0 |
| 1/2 Banana |
40 |
1 |
| Total: |
377 |
36 g |
| Time |
|
5:30 AM |
| Montmorency Tart Cherry Juice |
90 |
0 g |
| Total: |
90 |
0 g |
| Sleep |
6:00 AM - |
7:00 AM |
| Time |
|
7:15 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (1 Tbsp Honey for 3 cups) |
20 |
.5 g |
| Total: |
20 |
.5 g |
| Time |
|
10:45 AM |
| 4 egg whites |
69 |
14 |
| 1 Small Baked Potato |
100 |
2 g |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
369 |
23 g |
| Sleep |
12:30 PM - |
1:45 PM |
| Time |
|
2:15 PM |
| Hot Chocolate - 1 1/2 Tbsp Cocoa (15 cal), 1 Tbsp Sugar (45 cal) |
60 |
1.5 g |
| Total: |
60 |
1.5 g |
| Time |
Pre Gym Meal |
3:30 PM |
| 2 egg whites |
69 |
7 |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| 1 Slice CornBread |
90 |
5 |
| Total: |
359 |
19 g |
| Time |
Post Gym Meal |
10:30 PM |
| 3/4 Cup of Non Fat Greek Yogurt |
90 |
18 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| Total: |
210 |
46 g |
| Total of the day: |
1505 |
126.5 g |
Monday, August 4, 2025
| Food |
Calories |
Protein |
| Time |
|
1:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
3:00 AM |
| 1/2 Cup Oat Bran (Azure) |
115 |
8 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blackberries |
31 |
1 g |
| 1/2 Cup of Blueberries |
42 |
1 g |
| 1 Banana |
80 |
1 |
| Total: |
388 |
37 g |
| Time |
|
3:30 AM |
| Tart Cherry Juice |
90 |
0 g |
| Total: |
90 |
0 g |
| Sleep |
4:00 AM - |
5:30 AM |
| Time |
|
6:00 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
8:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
10:15 AM |
| 4 egg whites |
69 |
14 |
| 1 Small Baked Potato |
100 |
2 g |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
369 |
23 g |
| Time |
|
12:15 PM |
| 2 Scoops of Protein Powder |
120 |
28 g |
| Total: |
120 |
28 g |
| Time |
|
5:00 PM |
| 4 egg whites |
69 |
14 |
| 1 Small Baked Potato |
100 |
2 g |
| 2 Cups Salad |
100 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
369 |
23 g |
| Total of the day: |
1396 |
112.5 g |
Sunday, August 3, 2025
| Food |
Calories |
Protein |
| Time |
|
12:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
30 |
.5 g |
| Total: |
30 |
.5 g |
| Time |
|
2:00 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
30 |
.5 g |
| Total: |
30 |
.5 g |
| Time |
|
3:00 AM |
| 1/4 Cup Oat Bran (Bob's) |
112 |
5 g |
| 2 Tbsp Wheat Germ |
60 |
4 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1 Cup of Apples |
50 |
.5 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| 1 Banana |
80 |
1 |
| Total: |
453 |
37.5 g |
| Sleep |
4:00 AM - |
7:00 AM |
| Time |
|
7:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened (sugar) |
30 |
.5 g |
| Total: |
30 |
.5 g |
| Time |
|
8:30 AM |
| Chocolate Peanut Candy |
587 |
14 |
| Slice of Cornbread |
100 |
5 |
| Total: |
687 |
14 |
| Time |
|
1:45 PM |
| 2 Cups Salad |
50 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| 3/4 Cup of Soybeans |
207.5 |
17 |
| Total: |
457.5 |
24 g |
| Time |
|
3:00 PM |
| 2 Scoops of Protein Powder |
120 |
28 |
| Total: |
120 |
28 g |
| Time |
|
6:30 PM |
| 2 Cups Salad |
50 |
1 |
| 1 Slice Whole Wheat Bread |
100 |
6 |
| Total: |
150 |
7 g |
| Total of the day: |
1837.5 |
112 g |
Saturday, August 2, 2025
| Food |
Calories |
Protein |
| Time |
|
3:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
40 |
.5 g |
| Total: |
40 |
.5 g |
| Time |
|
4:00 AM |
| 1/2 Cup Oat Bran (Azure - Not Bob's Red Mill) |
115 |
8 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1 Cup of Apples |
50 |
.5 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| 1 Banana |
80 |
1 |
| Total: |
396 |
36.5 g |
| Time |
|
8:15 AM |
| 2 Slices of Cornbread Carrotcake |
180 |
10 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1 Banana |
80 |
1 |
| Total: |
380 |
37 g |
| Time |
|
1:45 PM |
| 9 Large Shrimp |
84 |
20 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| 1 Scoops of Protein Powder |
120 |
28 g |
| Total: |
319 |
53 g |
| Time |
|
8:00 PM |
| 42 g Bakers Chocolate |
210 |
5 |
| 1 Tsp Cream Cheese |
12 |
0 |
| 1/3 Cup of Powdered Sugar |
150 |
0 |
| 1/4 Cup of Chopped Peanuts |
215 |
9 |
| 1 Tsp Vanilla Extract |
0 |
0 |
| Total: |
587 |
14 |
| Total of the day: |
1722 |
141 g |
Friday, August 1, 2025
| Food |
Calories |
Protein |
| Time |
|
2:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
40 |
.5 g |
| Total: |
40 |
.5 g |
| Time |
|
3:15 AM |
| 1/3 Cup Oat Bran |
150 |
6 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/4 Cup of Blueberries |
21 |
0 |
| 1/2 Cup of Blackberries |
31 |
1 g |
| 1 Banana |
80 |
1 |
| Total: |
402 |
34 g |
| Time |
|
5:30 AM |
| 3/4 Cup of Boiled Chicken Breast |
172 |
18 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| Slice of Cornbread Carrotcake |
90 |
2 g |
| Total: |
307 |
21 g |
| Sleep |
6:00 AM - |
7:00 AM |
| Time |
|
7:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
40 |
.5 g |
| Total: |
40 |
.5 g |
| Time |
|
11:00 AM |
| 6 Egg Whites |
103 |
21 g |
| 1/2 Baked Potato |
80 |
2 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| Total: |
398 |
30 g |
| Time |
|
5:15 AM |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| 1 1/3 Cup of Edamame Beans |
180 |
20 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| Total: |
625 |
52 g |
| Total of the day: |
1812 |
138 g |
Thursday, July 31, 2025
| Food |
Calories |
Protein |
| Time |
|
2:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
3:15 AM |
| 1/4 Cup Wheat Germ |
180 |
12 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blueberries |
42 |
0 |
| 1 Cup of Apples |
50 |
.5 |
| 1 Banana |
80 |
1 |
| Total: |
472 |
39.5 g |
| Sleep |
4:45 AM - |
6:30 AM |
| Time |
|
7:00 AM |
| Slice of Cornbread Carrotcake |
90 |
5 g |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
90 |
5.5 g |
| Time |
|
9:45 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
10:30 AM |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| Total: |
520 |
41 g |
| Time |
|
12:30 PM |
| 1/4 Cup Wheat Germ |
180 |
12 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Banana |
80 |
1 g |
| Total: |
320 |
25 g |
| Time |
|
4:00 PM |
| 6 Egg Whites |
103 |
21 g |
| 1 Baked Potato |
161 |
4 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| Total: |
309 |
26 g |
| Total of the day: |
1771 |
138 g |
Wednesday, July 30, 2025
| Food |
Calories |
Protein |
| Time |
|
2:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
3:00 AM |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blueberries |
42 |
0 |
| 1 Cup of Apples |
50 |
.5 |
| 1/2 Banana |
40 |
.5 |
| 1/4 Cup of Raisins |
120 |
1 |
| Total: |
562 |
34 g |
| Sleep |
5:00 AM - |
6:00 AM |
| Time |
|
6:15 AM |
| Slice of Cornbread Carrotcake |
90 |
5 g |
| Total: |
90 |
5 g |
| Time |
|
6:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
9:30 AM |
| 3 Egg Whites |
51 |
10 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1 Baked Potato |
161 |
4 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup Raw Spinach |
7 |
.5 g |
| Total: |
464 |
29.5 g |
| Time |
|
3:15 PM |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Raw Carrot |
45 |
1 g |
| Total: |
520 |
41 g |
| Time |
|
6:15 PM |
| 3 Scoops of Protein Powder |
180 |
42 g |
| Total: |
180 |
42 g |
| Total of the day: |
1816 |
152.5 g |
Tuesday, July 29, 2025
| Food |
Calories |
Protein |
| Time |
|
2:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
3:15 AM |
| 1/3 Cup Oat Bran |
150 |
7 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blueberries |
42 |
0 |
| 1 Cup of Apples |
50 |
.5 |
| 1/2 Banana |
40 |
.5 |
| Total: |
342 |
34 g |
| Sleep |
4:00 AM - |
5:00 AM |
| Time |
|
5:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
6:30 AM |
| Slice of Cornbread Carrotcake (I ate this minutes before my run since I was on the verge of collapsing) |
90 |
5 g |
| Total: |
90 |
5 g |
| Time |
|
8:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
10:15 AM |
| 9 Large Shrimp |
84 |
20 g |
| 1/2 Cup of Boiled Chicken Breast |
115 |
12 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| 1 Cup Raw Spinach |
7 |
.5 g |
| Total: |
376 |
38 g |
| Time |
|
10:45 AM |
| 2 Tbsp Tart Cherry Concentrate |
90 |
1 g |
| Total: |
90 |
1 g |
| Sleep |
11:00 AM - |
12:00 PM |
| Time |
|
12:30 PM |
| Hot Cocoa - One 12 Oz Cups UnSweetened |
10 |
3 g |
| Total: |
10 |
3 g |
| Time |
|
4:00 PM |
| 6 Egg Whites |
103 |
21 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1 Cup Raw Spinach |
7 |
.5 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Kefir |
110 |
10 g |
| Total: |
458 |
46.5 g |
| Total of the day: |
1366 |
129 g |
Monday, July 28, 2025
| Food |
Calories |
Protein |
| Time |
|
2:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
3:15 AM |
| 1/3 Cup Oat Bran |
150 |
7 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Blueberries |
42 |
0 |
| 1 Cup of Apples |
50 |
.5 |
| 1/2 Banana |
40 |
.5 |
| Total: |
342 |
34 g |
| Time |
|
5:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
8:30 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
9:30 AM |
| 9 Large Shrimp |
84 |
20 g |
| 1 Baked Potato |
161 |
4 g |
| 1 Cup Raw Spinach |
7 |
.5 g |
| Total: |
252 |
24.5 g |
| Time |
|
1:15 PM |
| 1 Cup Raw Spinach |
7 |
.5 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 6 Egg Whites |
103 |
21 g |
| 1/2 Cup of Cooked Lentils |
113 |
9 g |
| Total: |
293 |
34.5 g |
| Time |
|
6:00 PM |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| 1/4 Cup of Quinoa |
170 |
6 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup Raw Spinach |
7 |
.5 g |
| Total: |
477 |
35 g |
| Total of the day: |
1364 |
128 g |
Sunday, July 27, 2025
| Food |
Calories |
Protein |
| Time |
|
2:45 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
4:00 AM |
| 1/3 Cup Oat Bran |
150 |
7 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1 Cup of Blackberries |
62 |
2 |
| 1 Cup of Apples |
50 |
.5 |
| 1 Banana |
80 |
1 |
| Total: |
462 |
36.5 g |
| Sleep |
4:30 AM - |
7:00 AM |
| Time |
|
7:20 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
8:00 AM |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1/2 Banana |
40 |
1 |
| 1 Cup of Blackberries |
62 |
2 |
| Total: |
352 |
21 g |
| Time |
|
8:45 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
1:30 PM |
| 3 Egg Whites |
51 |
10 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1/2 Cup of Boiled Chicken Breast |
115 |
12 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Kefir |
110 |
10 g |
| Total: |
521 |
47 g |
| Time |
|
6:00 PM |
| 1 Cup of Raw Spinach |
7 |
0 g |
| 1/4 Cup of Quinoa |
170 |
6 g |
| 1/2 Cup of Boiled Chicken Breast |
115 |
12 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Buttermilk |
110 |
9 g |
| Total: |
472 |
31 g |
| Total of the day: |
1987 |
137 g |
Saturday, July 26, 2025
| Food |
Calories |
Protein |
| Time |
|
3:30 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
5:00 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
6:00 AM |
| 1/3 Cup Oat Bran |
150 |
7 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1 Cup of Blackberries |
62 |
2 |
| 1/2 Cup of Blueberries |
42 |
.5 |
| 1 Banana |
80 |
1 |
| Total: |
454 |
36 g |
| Time |
|
8:00 AM |
| 1/2 Cup Oatmeal |
190 |
6 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1/2 Banana |
40 |
1 |
| 1 cup apples |
60 |
0 |
| Total: |
350 |
19 g |
| Time |
|
1:30 PM |
| 3 Egg Whites |
51 |
10 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Buttermilk |
110 |
9 g |
| Total: |
406 |
34 g |
| Time |
|
6:00 PM |
| 1 Cup of Raw Spinach |
7 |
0 g |
| 1/4 Cup of UnCooked Lentils |
175 |
11 g |
| 1/2 Cup of Boiled Chicken Breast |
115 |
12 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 1 Cup of Buttermilk |
110 |
9 g |
| Total: |
470 |
36 g |
| Total of the day: |
1800 |
126 g |
Friday, July 25, 2025
| Food |
Calories |
Protein |
| Time |
|
4:15 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
5:45 AM |
| 1/2 Cup Oat Bran |
225 |
10.5 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| 1/2 Cup of Blackberries |
31 |
1 |
| 1/2 Banana |
40 |
1 g |
| 1/2 Cup of Buttermilk |
60 |
5 g |
| Total: |
536 |
57.5 g |
| Time |
|
9:00 AM |
| Coffee/Espresso - One 12 Oz Cups UnSweetened |
0 |
.5 g |
| Total: |
0 |
.5 g |
| Time |
|
10:45 AM |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| 6 Egg Whites |
103 |
21 g |
| 1/2 Cup of Cooked Lentils |
113 |
9 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Scoop of Protein Powder |
60 |
14 g |
| 1/3 Cup Oat Bran |
150 |
7 g |
| Total: |
656 |
69 g |
| Time |
|
4:30 PM |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| 2 cups raw spinach |
14 |
0 |
| 3 Egg Whites |
51 |
10 g |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| Total: |
465 |
41 g |
| Total of the day: |
1657 |
167.5 g |
Thursday, July 24, 2025
| Food |
Calories |
Protein |
| Time |
|
3:45 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
4:30 AM |
| 1/2 Banana |
40 |
1 g |
| 1/2 cup of blueberries |
42 |
.5 g |
| 1 cup of strawberries |
50 |
1 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1/2 Cup Oatmeal |
190 |
6 g |
| Total: |
442 |
20.5 g |
| Time |
|
6:45 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
9:30 AM |
| 6 Egg Whites |
103 |
21 g |
| 2 Scoops of Protein Powder |
120 |
28 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| Total: |
353 |
65 g |
| Time |
|
10:00 AM |
| Coffee/Espresso - One 12 Oz Cups Sweetened |
60 |
.5 g |
| Total: |
60 |
.5 g |
| Time |
|
2:50 PM |
| 1 Slice of Whole Wheat Bread |
70 |
4 g |
| 2 Tbsp Cream Cheese |
100 |
2 g |
| 3 Egg Whites |
51 |
10 g |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| Homemade Fudge |
276 |
6 g |
| Total: |
727 |
45 g |
| Time |
|
10:00 PM |
| 1 Cup of Boiled Chicken Breast |
230 |
25 g |
| 1 Scoops of Protein Powder |
60 |
14 g |
| 1/2 Cup of Non Fat Greek Yogurt |
60 |
12 g |
| Total: |
350 |
51 g |
| Total of the day: 1426 + 350 |
2052 |
183 g |
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