Friday, July 31

M1: 1c soy milk, 1 banana, 1c spinach, 0.5c blueberries, 5 almonds - 290 kcals
M2: P90X protein bar - 260 kcals
M3: 0.5c greek yogurt, 3tbs. natural jam, apple, 0.5c rice, 3oz baked salmon - 413 kcals
M4: 1 scoop protein powder, 0.5c soy milk - 170 kcals
M5: 1 slice whole wheat bread, 1 egg, 3 egg whites, 1 slice laughing cow light swiss - 226 kcals
M6: 1c cheerios, 0.5c soy milk - 197 kcals

TOTAL KCALS: 1556 kcals, 21%f/48%c/31%p

EXERCISE: 60 min PT session

Thursday, July 30

M1: Greenberry Shakeology, 0.5c blueberries, 1c spinach, 1 tbs. sprouted flax, 0.5c oj, 0.5c soy milk, 10 almonds - 420 kcals
M2: apple, 10 almonds - 110 kcals
M3: 1 slice whole wheat bread, 3oz chicken breast, 0.25c broccoli, 0.5 sweet potato - 351 kcals
M4: 0.5c greek yogurt, 3tbs. natural strawberry jam, 1 scoop meal replacement shake - 200 kcals
M5: 0.5c brown rice, 4oz baked lemon-herb salmon - 313 kcals
M6: 1c soy milk, 1c spinach, 0.5c blueberries - 146 kcals

TOTAL KCALS: 1540 kcals, 23%f/47%c/30%p

EXERCISE: 30 min elliptical, 30 min treadmil

Wednesday, July 29

M1: Greenberry Shakeology, 0.5c blueberries, 1c spinach, 0.5c soy milk, 0.5c oj, 10 almonds - 340 kcals
M2: 1 apple - 61 kcals
M3: 2 fish tacos, mexican rice and refried beans - 735 kcals
M4: 1 whole wheat toast, 3.5oz chicken, 0.5 sweet potato - 315 kcals
M5: 0.5c greek yogurt, 0.5c blueberries - 101 kcals

TOTAL KCALS: 1552 kcals, 21%f/55%c/25%p

EXERCISE: 60 min PT session

Tuesday, July 28

M1: 0.5c soy milk, 0.5 scoop protein powder, 1c oatmeal, 2 tbs. peanut butter - 440 kcals
M2: veggie miso ramen - 600 kcals
M3: 1 apple, 10 almonds - 110 kcals
M4: 0.5c brown rice, 3.0oz chicken breast, 0.5c broccoli, 0.5c bean sprouts, 1tbs. soy sauce - 298 kcals

TOTAL KCALS: 1448 kcals, 19%f/56%c/25%p

EXERCISE: NONE

Thursday to Monday, July 23 - 27

(on vacation so no tracking... surely gained a couple of pounds though!)

Wednesday, July 22

M1: 2 Kashi waffles, 0.5tbs almond butter, 1/3c blueberries, 0.5 papaya, 1tbs. syrup - 358 kcals
M2: Beachbody protein bar - 270 kcals
M3: Subway 6" Veggie sub, 3.5oz chicken, 1 apple - 455 kcals
M4: 1c crispy noodles w/ broccoli - 480 kcals
M5: 1 peach

TOTAL KCALS: 1624 kcals, 21%f/60%c/18%p

EXERCISE: 60 min PT session

Tuesday, July 21

M1: 0.5c oatmeal, 1tbs. peanut butter, 1c blueberries, 1 kiwi - 302 kcals
M2: 1c Fage 0% yogurt, flaxseed oil - 140 kcals
M3: Subway 6" veggies sub, 3.5oz chicken breast, 2 Hershey Kisses - 464 kcals
M4: 1 peach
M5: 3c spinach, 3.5oz chicken breast, 1 tbs. dressing - 219 kcals
M6: 1c blueberries, 1c soy milk - 182 kcals

TOTAL KCALS: 1368 kcals, 20%f/49%c/31%p

EXERCISE: 60 min treadmill run

Monday, July 20

M1: 1c steel cut oats, 2tbs. reduced-fat peanut butter - 330 kcals
M2: 0.5c Fage 0% yogurt, 2/3c blueberries, 0.5 papaya, cake - 283 kcals
M3: protein powder, 0.5c soy milk - 170 kcals
M4: 1 slice whole wheat bread, 3 egg whites, 1 whole egg, 2c spinach, 0.5 sweet potato, 1c milk - 365 kcals
M5: 0.75c honey nut cheerios - 111 kcals

TOTAL KCALS: 1259 kcals, 20%f/56%c/26%p

EXERCISE: 60 min PT session