WEEKLY ASSIGNMENTS

NAME: Jacob Smith

MON:

03/14/1
6

T
U [D
ES ate
:
]

MONTH:
March

WED 03/16/1
:
6

YEAR:
2016

THUR: [Date]

FR 03/18/1
I:
6

Breakfast
Pancakes (1 serving)
74 kcal.

1 grapefruit (2
servings) 104 kcal.

French Toast w/ 1
tbsp. of syrup (1
serving) 356 kcal.

Silk(1cup) 100 kcal

2 poached eggs ( 2
servings) 142 kcal

Scrambled eggs (1
serving 199 kcal

Raspberries (1cup)
64 kcal

Whole grain toast (2

slices) w/ 2 tbsp.110
kcal.

Turkey bacon (1
serving) 35 kcal.

Total: 238 kcal

Black coffee (1 cup)

5 kcal.

1 orange 62 kcal.

Total: 433 kcal

Black Coffee(1 cup)

5 calories
Total: 657 kcal.

snack
Blue Diamond
Almonds (3 servings)
348 kcal

Banana 2 medium)
220 kcal.

Apple (1 medium) 79
kcal.

Water (16 fl oz.) 0

kcal.

Plain yogurt (1
serving) 120 kcal. W/
2 tbsp. of honey 60
kcal.

Cauliflower (1
serving) 25 kcal w/
ranch dressing 100
kcal.

Water (8fl oz.) 0 kcal.

Water bottle (16 fl

oz.) 0 kcal

Total: 400 kcal.

Total: 204 kcal.

Chicken Breast (6
oz.; I serving) 141
kcal.

Veggie burger (1
serving) 130 kcal.

Large garden salad

(1 serving) 150kcal.

Whole grain bun (2

slices) 100 kcal.

Water (1 cup) 0 kcal.

Toppings vinegar and

oil 50 kcal.

Northern dry beans

(1 serving) 70 kcal

Total: 258 kcal

Zero calorie soda (1

can) 0 kcal.

Nonfat milk (1 cup)

86 kcal.

Total: 341 kcal.

Total: 306 kcal

Total: 348 kcal.

lunch
Grilled chicken( 1
serving) 141 kcal.

Beet greens (3
servings) 117kcal.

snack
Blue Diamond
Almonds(3 servings)
348 kcal

Carrot slices (1 cup)

25 kcal.

Apple (1 medium) 79
kcal.

Zero calorie sprite (1

can) 0 kcal.

Humus (3 tbsp.) 207

kcal.

Pita Bread 150 kcal

w/ humus 207 kcal
(1 serving)

Total: 348 kcal.

Pita bread (1
serving) 150 kcal.

Water (16 fl oz.) 0

kcal.

Water bottle (16 fi

oz.)

Total: 436 kcal.

Total: 384 kcal

DInner
Herbed Mushroom
round steak (1
servings) 300 kcal.

Lasagna (1 serving)
284 kcal.

Trout Filet (1serving)

180 kcal

Cooked Spinach (1
serving) 41 kcal.

Small garden salad

(1 serving) 237 kcal.

Green beans (3
serving) 60 kcal

Maries Caesar
Dressing (1 serving)
170 kcal,

Nonfat milk (1 cup)

86 kcal.

Brown rice (1
serving) 150 kcal

Water bottle (16 fl

oz.)

Total: 607 kcal.

Small garden salad

(1 serving) 237 kcal.

Total: 511 kcal

Beer (miller lite) 96

kcal.
Total: 573 kcal

Todays Total kcal.

Amount: 1,703
calories

Todays Total kcal.

Amount: 2,165
calories

Todays Total kcal.

Amount: 2,170
calories