Escolar Documentos
Profissional Documentos
Cultura Documentos
DAY 1
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.00
18.00
1.28
1.48
20.76
0.00
0.00
6.91
8.98
15.90
13.60
15.00
0.25
0.45
29.30
117.00
210.00
29.80
38.74
395.54
2.40
2.50
4.90
3.40
10.00
13.40
9.50
0.00
9.50
101.00
50.00
151.00
2.30
5.70
1.03
0.10
20.00
29.14
8.50
9.84
2.76
0.90
0.00
22.00
17.60
0.22
0.25
0.00
1.33
19.41
185.00
51.52
14.28
4.00
120.00
374.80
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Dinner Steak, Mushroom and Spinach Salad with Oil and Balsamic
3 Ounces
Beef, top sirloin, lean only
25.81
1 Cup
Cucumber, raw, slices
0.80
1 Cup
Mushrooms, white, stir-fried
3.87
1 Tablespoon Olive oil, pure
0.00
2 Cup
Spinach, raw
1.72
1 Tomato
Tomato, sliced
1.00
2 Teaspoon
Vinegar, balsamic
0.05
Totals:
33.25
Actual Totals for Day # 1:
80.66
0.00
2.80
4.36
0.00
2.18
5.70
1.81
16.85
60.19
6.80
0.00
0.36
14.00
0.23
0.40
0.00
21.79
74.65
171.70
14.00
28.08
130.00
13.80
26.00
9.33
392.91
1209.98
Qty
Measure
Description
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.30
5.00
12.00
17.30
21.00
9.00
2.00
32.00
0.50
13.00
14.00
27.50
81.00
160.00
190.00
431.00
6.70
6.70
1.30
1.30
7.30
7.30
100.00
100.00
1.46
0.51
18.00
0.00
2.57
1.00
0.05
23.60
6.23
6.59
0.00
0.00
3.27
5.70
1.81
23.59
10.70
0.10
0.00
14.00
0.35
0.40
0.00
25.56
116.80
28.00
93.00
120.00
20.70
26.00
9.33
413.83
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.77
1.02
2.38
15.00
18.38
65.97
4.72
10.01
13.56
6.00
29.77
86.66
0.06
0.40
0.37
6.00
6.71
67.06
19.20
41.85
67.71
150.00
256.19
1201.02
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
6.00
1.46
12.00
0.00
19.46
6.10
6.23
0.00
0.00
12.33
14.00
10.70
10.00
0.00
34.70
163.00
116.80
140.00
6.00
425.80
0.93
3.43
11.48
15.98
0.23
6.73
45.60
125.60
3.54
30.00
4.26
37.80
2.30
0.00
3.84
6.14
0.50
4.00
18.26
22.76
21.60
160.00
183.12
364.72
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
5.94
0.00
13.60
0.00
19.54
49.49
0.91
7.00
0.80
9.00
17.71
75.40
42.35
60.00
84.00
180.00
366.35
1202.47
Qty
Measure
Description
Breakfast Eggs, Avocado, Salsa and Almonds
1 Ounce
Almonds, raw
1/2 Cup
Avocados, sliced
2 Eggs
Eggs, organic
3 Tablespoons Salsa, medium, no sugar added
Totals:
AM Snack Watermelon
1 Cup
Watermelon, diced
Totals:
Lunch Fish, Asparagus and Nuts
8 Spears
Asparagus, (see recipe Garlicky Asparagus)
4 Ounces
Halibut, broiled
1 Ounce
Nuts, walnuts, raw
Totals:
PM Snack Green Tea
1 Cup
Water
1 Bag
Tea, green
Totals:
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
12.00
10.24
0.11
22.35
0.00
0.00
0.44
0.44
10.00
2.42
0.01
12.43
140.00
65.52
1.92
207.44
0.30
0.30
21.00
21.00
0.50
0.50
81.00
81.00
2.30
24.00
1.55
9.35
37.19
8.50
0.00
14.89
3.81
27.20
17.60
0.00
3.13
11.94
32.68
185.00
124.00
82.80
147.99
539.79
0.00
0.00
0.00
0.00
0.00
0.00
29.01
0.11
29.12
81.63
354.45
25.76
380.21
1431.44
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.30
0.04
6.00
2.21
1.00
.55
21.00
0.36
2.00
6.71
2.00
32.06
0.50
0.01
8.00
0.47
4.00
12.98
81.00
1.60
112.00
33.50
40.00
268.10
4.26
94.26
3.84
3.84
18.26
18.26
183.12
183.12
21.67
21.67
0.00
0.00
29.01
29.01
354.45
354.45
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
29.60
5.40
1.02
3.17
39.20
74.67
0.00
0.00
6.80
10.01
18.08
34.89
70.79
14.00
1.50
0.40
0.40
0.49
16.79
77.04
120.00
140.00
42.00
41.85
90.28
434.13
1239.80
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
23.66
2.70
2.00
1.09
12.75
2.00
44.20
0.65
0.10
8.00
0.12
0.50
4.00
13.36
96.64
9.00
112.00
6.90
53.12
40.00
317.66
Calories
6.00
0.80
6.80
6.10
2.80
8.90
14.00
0.00
14.00
163.00
14.00
177.00
3.71
0.00
8.81
2.52
11.20
0.00
0.00
11.20
0.64
13.60
10.50
24.74
54.60
117.00
174.00
345.60
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
37.50
0.00
1.15
38.65
78.88
0.00
0.00
7.07
7.07
71.37
5.00
14.00
0.09
19.09
71.19
200.00
120.00
28.80
348.80
1189.06
Carbs
(gm)
Fats
(gm)
12.00
1.93
0.00
0.10
1.72
115.75
0.00
2.18
0.00
0.90
2.18
5.26
10.00
0.18
14.00
0.00
0.23
24.41
140.00
14.04
120.00
4.00
13.80
291.84
0.70
2.30
25.10
22.75
0.00
4.58
98.00
128.50
0.00
2.60
2.21
22.50
0.05
16.60
0.00
19.00
6.22
1.50
1.81
35.68
14.00
0.80
4.36
1.50
0.00
17.75
120.00
98.00
69.46
105.00
9.33
357.44
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
13.50
0.00
13.50
72.38
12.90
0.79
14.00
27.70
72.77
225.25
68.40
120.00
413.65
1205.28
Qty
Measure
Description
Protein
(gm)
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
1.07
2.21
2.13
4.43
1.00
10.84
21.01
6.71
1.92
12.43
2.00
44.07
0.48
0.47
9.13
8.72
4.00
22.79
82.65
33.50
91.56
138.92
40.00
386.63
9.50
0.27
9.77
101.00
22.40
123.40
12.90
0.22
6.80
0.76
20.68
225.25
51.52
58.50
55.66
390.93
0.00
0.00
0.00
0.00
0.00
0.00
9.50
1.20
14.00
24.70
77.95
101.00
93.00
130.00
324.00
1224.96
2.40
19.50
0.00
21.90
69.45
3.40
0.00
0.00
3.40
77.61
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
12.00
1.20
5.93
19.13
0.00
23.80
0.23
24.03
10.00
0.20
6.68
16.88
140.00
92.00
86.56
318.56
1.15
2.80
3.95
4.25
19.20
23.45
8.80
0.40
9.20
92.50
80.00
172.50
0.80
21.62
0.00
2.60
0.03
25.05
2.80
0.00
0.00
19.00
0.90
22.70
0.00
6.91
14.00
0.80
0.00
21.71
14.00
154.70
120.00
98.00
4.66
391.36
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
Dinner Stuffed Meatballs with Spaghetti Squash and Tomato Sauce (see recipe)
1/2 Cup
Chopped broccoli, steamed
1.86
5.60
1 Cup
Spaghetti squash, baked, no salt
1.02
10.01
1 Cup
Tomato sauce, no salt added
3.17
18.08
4 Meatballs
Meatballs (see recipe)
20.00
8.00
Totals:
26.05
41.69
Actual Totals for Day 9
74.18
111.88
0.32
0.40
0.49
8.00
9.21
57.01
Qty
Measure
Description
Calories
27.30
41.85
90.28
200.00
359.43
1241.85/
Protein
(gm)
Carbs
(gm)
Fats
(gm)
3.00
1.46
0.54
12.00
17.00
3.05
6.23
10.51
0.00
19.78
7.00
10.70
0.24
10.00
27.94
81.50
116.80
41.33
140.00
379.62
4.26
1.48
5.74
3.84
8.98
12.82
18.26
0.45
18.71
183.12
38.74
221.86
2.28
18.00
0.00
3.87
42.15
5.10
0.00
0.00
4.36
9.46
0.56
0.00
13.60
0.36
14.51
28.52
93.00
117.00
28.08
359.60
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
17.13
0.20
5.75
2.24
25.32
86.48
240.55
51.52
50.87
25.79
368.73
1236.81
Qty
Measure
Description
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.89
0.33
3.00
4.43
1.00
0.00
9.64
11.83
9.43
1.00
12.43
2.00
0.00
36.69
0.32
0.50
4.00
8.72
4.00
0.00
17.54
48.32
39.52
56.00
138.92
40.00
0.00
322.76
2.40
0.30
2.70
3.40
21.00
24.40
9.50
0.50
10.00
101.00
81.00
182.00
0.00
22.50
2.95
25.45
0.00
0.00
24.12
24.12
13.60
3.00
0.17
16.77
117.00
120.00
93.60
330.60
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
2.60
23.68
0.03
26.31
64.10
0.00
0.00
19.00
0.00
0.90
19.90
105.12
13.60
7.00
0.80
1.20
0.00
22.60
66.91
117.00
60.00
98.00
112.00
4.66
391.66
1227.02
Qty
Measure
Description
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
Calories
0.15
4.43
1.02
15.00
20.60
2.70
12.43
11.67
5.83
32.64
0.10
8.72
0.46
0.00
9.27
9.00
138.92
48.64
83.33
279.89
2.30
0.80
3.10
8.50
2.80
11.30
17.60
0.00
17.60
185.00
14.00
199.00
7.00
0.14
0.00
14.00
0.80
21.94
164.90
27.30
14.00
120.00
98.00
424.20
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.90
7.00
0.00
60.00
4.00
9.11
6.18
5.21
21.40
93.55
0.27
0.14
9.80
17.21
66.03
38.08
31.24
176.96
310.28
1213.37
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
Calories
9.50
16.37
25.87
101.00
298.59
399.59
0.00
5.30
5.30
40.00
77.50
117.50
14.00
13.61
0.09
0.40
0.24
28.35
130.00
162.72
28.80
41.85
45.14
408.51
0.00
0.00
0.00
0.00
0.00
0.00
0.50
21.60
7.00
0.00
13.60
21.10
164.90
10.00
117.00
313.50
0.00
0.00
80.63
0.00
0.00
1239.10
Carbs
(gm)
Fats
(gm)
8.00
5.40
0.00
13.40
1.37
6.80
0.00
8.17
15.26
0.40
0.00
15.66
176.90
42.00
12.00
230.90
0.10
6.00
6.10
1.24
0.00
1.24
0.02
10.00
5.02
5.25
70.00
75.25
1.00
0.00
0.10
2.60
4.67
60.00
0.00
68.37
4.00
4.00
0.90
19.00
1.90
4.00
0.14
33.94
0.00
1.00
0.00
0.80
5.97
4.00
0.00
11.77
20.00
25.00
4.00
98.00
73.99
280.00
3.15
504.14
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
10.01
10.01
15.30
14.00
0.40
29.70
227.93
130.00
41.85
399.78
0.47
0.47
53.84
0.00
0.00
62.15
2.37
2.37
1212.45
Qty
Measure
Description
Protein
(gm)
0.00
0.00
109.96
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
12.00
1.20
1.69
0.00
0.10
0.00
14.99
0.00
23.80
4.13
0.00
0.90
3.00
31.83
10.00
0.20
0.37
14.00
0.00
0.00
24.57
140.00
92.00
21.84
120.00
4.00
14.40
392.24
2.40
0.30
2.70
3.40
21.00
24.40
9.50
0.50
10.00
101.00
81.00
182.00
3.00
3.71
18.81
25.52
3.05
11.20
0.00
14.25
7.00
0.64
10.50
18.14
81.50
54.60
174.00
310.10
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
2.47
1.69
0.00
1.59
20.75
20.75
63.96
7.32
4.13
0.00
9.04
6.00
26.49
96.96
0.52
0.37
7.00
0.24
6.00
14.13
66.84
36.40
21.84
60.00
45.14
150.00
313.38
1197.72
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
5.50
4.43
4.67
1.02
15.62
6.00
12.43
1.90
11.67
32.01
1.00
8.72
5.97
0.46
16.15
55.00
138.92
73.99
48.64
316.55
6.00
1.24
7.24
0.00
9.04
9.04
5.00
0.27
5.27
70.00
37.80
107.80
2.30
2.97
22.50
1.38
0.00
1.84
31.00
8.50
7.88
0.00
3.67
0.00
21.50
41.55
17.60
0.26
3.00
0.34
0.00
0.18
21.38
185.00
37.84
120.00
19.04
2.00
82.00
445.88
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
5.76
21.41
2.10
0.00
0.10
29.37
83.23
9.86
0.00
4.26
0.00
0.90
15.02
97.63
0.53
9.62
0.17
7.00
0.00
17.31
60.11
52.80
177.94
21.84
65.00
4.00
321.58
1191.81
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.27
0.15
4.26
0.37
0.25
5.31
5.25
2.70
3.84
3.67
2.92
18.38
0.12
0.10
18.26
0.20
0.11
18.79
20.66
9.00
183.12
15.99
12.16
240.93
2.30
2.00
4.30
8.50
8.00
16.50
17.60
0.00
17.60
185.00
40.00
225.00
19.50
0.00
0.19
1.93
2.09
23.72
0.00
0.00
0.99
2.18
2.34
5.51
1.20
27.20
0.01
0.18
8.51
37.10
93.00
234.00
4.47
14.04
87.92
433.43
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
3.71
18.30
0.05
0.17
0.30
1.60
13.20
0.00
37.33
70.66
11.20
0.00
0.68
0.96
0.91
2.11
0.00
0.14
16.00
56.39
0.64
5.10
0.00
0.06
0.06
4.47
0.54
0.00
10.87
84.36
54.60
123.00
2.60
4.30
4.50
51.57
62.00
3.15
305.72
1205.08
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
1.07
3.00
0.02
5.50
2.13
11.72
21.01
1.00
4.33
6.00
1.92
34.26
0.48
4.00
0.00
1.00
9.13
14.61
82.65
56.00
15.96
55.00
91.56
301.17
3.40
21.00
24.40
9.50
0.50
10.00
101.00
81.00
182.00
1.25
0.23
9.57
0.00
1.00
5.60
0.00
7.00
0.00
0.32
6.80
164.90
10.00
27.30
58.50
0.58
8.43
0.09
14.44
3.15
273.42
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
5.64
0.00
0.77
5.38
1.01
12.81
54.54
12.90
0.00
7.45
1.05
18.75
40.15
107.24
0.60
13.60
1.57
14.14
0.10
30.00
69.05
65.10
117.00
41.40
154.44
78.88
456.82
1213.41
Calories
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
12.00
0.00
5.79
17.79
0.00
0.00
0.22
0.22
10.00
14.00
7.01
31.01
140.00
130.00
88.78
358.78
2.30
1.28
0.00
3.58
8.50
6.91
0.00
15.41
17.60
0.25
0.00
17.85
185.00
29.80
2.00
216.80
0.26
26.40
0.00
13.60
4.95
18.81
25.00
117.00
127.50
295.90
Calories
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
5.00
36.00
29.00
73.73
9.00
0.00
9.00
34.56
13.00
0.00
13.00
80.67
160.00
186.00
284.00
1155.48
Measure
Description
Protein
(gm)
Carbs
(gm)
Fats
(gm)
Calories
9.50
3.90
10.00
23.40
101.00
118.00
140.00
359.00
0.00
7.00
2.56
0.16
9.72
14.00
60.00
27.60
22.80
124.40
17.60
0.34
9.13
0.00
27.07
185.00
19.04
91.56
75.00
370.60
0.00
0.00
0.00
0.00
0.00
0.00
6.44
0.52
14.00
1.71
0.00
0.24
22.92
83.10
164.05
36.40
130.00
18.40
0.00
45.14
393.99
1247.99
Protein
(gm)
Carbs
(gm)
Fats
(gm)
Calories
2.40
0.54
9.00
14.94
3.40
10.51
0.00
13.91
9.50
0.24
7.50
19.74
101.00
41.33
140.00
282.322
3.00
0.30
2.21
5.52
1.00
0.42
6.22
7.64
4.00
3.20
4.36
11.56
56.00
29.55
69.46
155.01
7.23
0.00
12.00
1.01
20.24
0.56
0.00
0.00
18.75
19.31
11.48
13.60
10.00
0.10
35.18
136.50
117.00
140.00
78.88
472.38
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
332.35
332.35
1242.06
Qty
Measure
Description