• Foods and Beverages Consumed:
  • Amount:
  • Preparation Method:
  • Fat Used:

Example:

Breakfast (7 a.m.)           

  • Oatmeal
    • Amount: ½ cup cooked
    • Preparation Method: Microwave
    • Fat Used: None  
  • Skim milk  
    • Amount: 8 ounces
    • Preparation Method: n/a
    • Fat Used: None   
  • Slivered almonds  
    • Amount: 2 Tbsp
    • Preparation Method: n/a 
    • Fat Used: None
  • Apple
    • Amount: 1 medium
    • Preparation Method: n/a
    • Fat Used: None 
  •     Water  
    • Amount: 8 ounces
    • Preparation Method: n/a 
    • Fat Used: None  

Snack (10 a.m.)          

  • Banana
    • Amount: 1 medium
    • Preparation Method: n/a 
    • Fat Used: None    
  • Water  
    • Amount: 24 ounces
    • Preparation Method: n/a 
    • Fat Used: None

Lunch (12:30 p.m.)          

  • Spinach salad w/ veggies
    • Amount: 3 cups
    • Preparation Method: Tossed
    • Fat Used: 1 tsp olive oil  
  • Tuna canned in water Bean  
    • Amount: 2 ounces
    • Preparation Method: n/a 
    • Fat Used: None    
  • Vegetable soup  
    • Amount: 1 cup
    • Preparation Method: n/a  
    • Fat Used: None    
  • Whole wheat crackers
    • Amount: 5 crackers
    • Preparation Method: Baked
    • Fat Used: None    
  • Water  
    • Amount: 12 ounces
    • Preparation Method: n/a
    • Fat Used: None  

Snack (3 p.m.)          

  • Nonfat cottage cheese
    • Amount: 4 ounces      
    • Preparation Method: n/a
    • Fat Used: None
  • Mandarin oranges  
    • Amount: ½ cup
    • Preparation Method: n/a 
    • Fat Used: None
  • Water
    • Amount: 16 ounces
    • Preparation Method: n/a 
    • Fat Used: None  

Dinner (6:30 p.m.)          

  • Chicken breast, boneless, skinless
    • Amount: 4 ounces
    • Preparation Method: Grilled
    • Fat Used: Cooking spray
  • Broccoli
    • Amount: 2 cups
    • Preparation Method: Steamed
    • Fat Used: None
  • Brown rice
    • Amount: 1 cup
    • Preparation Method: Steamed
    • Fat Used: 2 tsp light margarine  
  • Water  
    • Amount: 8 ounces
    • Fat Used: None  

Snack (9 p.m.)

  • Lowfat yogurt Mango
    • Amount: 8 ounces
    • Preparation Method: n/a     
    • Fat Used: none
  • kiwi and strawberry slices  
    • Amount: 1 cup  
    • Preparation Method: n/a
    • None  

* Today’s Good Points:

* What I Can Improve:

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Reviewed: 12/13

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