Day 5

Breakfast Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g

Snack 1 Calories Carbohydrates Protein Fat
Rice & Bean Wrap
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 647.72 115.34g 31.69g 7.37g

Lunch Calories Carbohydrates Protein Fat
6 oz London broil, broiled 319.78 0.00g 47.05g 14.00g
1 cup cooked wild rice 248.46 52.50g 9.82g 0.84g
2 cups steamed asparagus 79.20 14.80g 8.64g 0.79g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 749.92 79.48g 73.73g 18.00g

Snack 2 Calories Carbohydrates Protein Fat
Power Shake:
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 2/3 cup frozen blueberries 52.50 12.58g 0.44g 0.66g
• 2 small bananas 179.78 46.14g 2.20g 0.66g
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
TOTAL 645.24 87.08g 67.08g 6.06g

Dinner Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz lemon yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.73 232.42g 41.68g 13.18g

Snack 3 Calories Carbohydrates Protein Fat
3 cups chopped cantaloupe 163.20 39.18g 4.02g 0.90g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
10 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 810.88 150.18g 39.92g 6.60g

DAILY TOTAL 4982.88 820.35g 301.02g 70.12g

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