Sample Food Journal
7 Days 9/26/11-10/2/11
Monday 9/26
6:00 am - Wake Up
1 QT water +1 Pint Milk, 1 cup coffee, black
7:00 am - Breakfast - 1 cup diced potatoes with 1/2 cup beef gravy, 1 cup oatmeal, 1 pint milk, 1 medium orange
8:00 am - 1 cup coffee with milk + 1 Qt water
9:00 am - Snack - 1/2 cup Kelloggs bran cereal, 1/2 cup rolled oats, 1 tsp cinnamon, 1 tsp instant coffee, 1 pint milk
9:30 am - Dynamic Warm Up with shadow boxing and kicks
11:00 am - Lunch - 5 small meatballs, 1 cup white rice, 1 cup canned peas, 2 medium green apples, 1 QT water
12:20 pm - Snack - 1 medium green apple + 1 cup coffee w/ milk, 1 QT water
12:30-2:30 pm - Workout - MIT Bodyweight Workout
Immediately Post Workout - 1 QT water, 1 pint milk
3:00 pm - Post Workout Meal - The Substitute, 1 QT water
4:05-4:25 pm - Nap
4:30 pm - Snack - 2 cups black tea, 1/2 QT water
5:00 pm - Dinner - 1 1/2 cups white rice, 1 oz BBQ pork, 2 cups collard greens, 1/2 QT water
5:30 pm - 1 medium green apple
6:30 pm - 1 QT water, 1 cup coffee with milk
8:30 - 8 scrambled eggs, 1/2 cup jalapenos with black pepper
9:00 pm - 1 QT water
10:00 pm - 1 QT water
1 QT water +1 Pint Milk, 1 cup coffee, black
7:00 am - Breakfast - 1 cup diced potatoes with 1/2 cup beef gravy, 1 cup oatmeal, 1 pint milk, 1 medium orange
8:00 am - 1 cup coffee with milk + 1 Qt water
9:00 am - Snack - 1/2 cup Kelloggs bran cereal, 1/2 cup rolled oats, 1 tsp cinnamon, 1 tsp instant coffee, 1 pint milk
9:30 am - Dynamic Warm Up with shadow boxing and kicks
11:00 am - Lunch - 5 small meatballs, 1 cup white rice, 1 cup canned peas, 2 medium green apples, 1 QT water
12:20 pm - Snack - 1 medium green apple + 1 cup coffee w/ milk, 1 QT water
12:30-2:30 pm - Workout - MIT Bodyweight Workout
Immediately Post Workout - 1 QT water, 1 pint milk
3:00 pm - Post Workout Meal - The Substitute, 1 QT water
4:05-4:25 pm - Nap
4:30 pm - Snack - 2 cups black tea, 1/2 QT water
5:00 pm - Dinner - 1 1/2 cups white rice, 1 oz BBQ pork, 2 cups collard greens, 1/2 QT water
5:30 pm - 1 medium green apple
6:30 pm - 1 QT water, 1 cup coffee with milk
8:30 - 8 scrambled eggs, 1/2 cup jalapenos with black pepper
9:00 pm - 1 QT water
10:00 pm - 1 QT water
Tuesday, 9/27
6:00 am - Wake Up - 1 QT water, 1 cup coffee, with milk
6:30 am - 1/2 cup Kellogg Bran, 1/2 cup rolled oats, 1 tsp cinnamon, 1 tsp instant coffee, 1 pint milk
7:30 am - 1 medium orange, 1 QT water
8:00 am - 1 cup coffee with milk
8:30 am - 1 QT water
9:00 am - 1 QT water
9:30 am - Snack - 1 medium green apple and 1/2 pint milk
10:30 am - 1 QT water
11 am - Lunch
2 3oz thigh and leg chicken, 1 cup white rice, 1 cup white beans, 1 medium green apple
12:00 pm - 1 QT water, 1 cup coffee with milk
12:30-2:00 pm - Workout
2 QTs water
2:15 pm - 1 pint milk
2:45 pm - "The Substitute"
3:30 pm - 2 cups black tea, 1/2 QT water
4:45 pm - Dinner - BBQ Pork (3 oz), baked potatoes (2), 1/2 cup canned peas, 1/2 QT water
5:30 pm - 1 QT water
6:30 pm - 1 medium green apple, 1 QT water
8:30 pm - 8 scrambled eggs, 1 cup jalapenos, 1/2 QT water
10:00 pm - 1 QT water
6:30 am - 1/2 cup Kellogg Bran, 1/2 cup rolled oats, 1 tsp cinnamon, 1 tsp instant coffee, 1 pint milk
7:30 am - 1 medium orange, 1 QT water
8:00 am - 1 cup coffee with milk
8:30 am - 1 QT water
9:00 am - 1 QT water
9:30 am - Snack - 1 medium green apple and 1/2 pint milk
10:30 am - 1 QT water
11 am - Lunch
2 3oz thigh and leg chicken, 1 cup white rice, 1 cup white beans, 1 medium green apple
12:00 pm - 1 QT water, 1 cup coffee with milk
12:30-2:00 pm - Workout
2 QTs water
2:15 pm - 1 pint milk
2:45 pm - "The Substitute"
3:30 pm - 2 cups black tea, 1/2 QT water
4:45 pm - Dinner - BBQ Pork (3 oz), baked potatoes (2), 1/2 cup canned peas, 1/2 QT water
5:30 pm - 1 QT water
6:30 pm - 1 medium green apple, 1 QT water
8:30 pm - 8 scrambled eggs, 1 cup jalapenos, 1/2 QT water
10:00 pm - 1 QT water
Wednesday, 9/28
6:00 am - Wakeup - 1 QT water, 1 cup coffee with milk
6:30 am - 1 medium green apple
7:00 am - 1 QT water
7:30 am - Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk
9:00 am - 1 QT water, 1 medium apple
10:15 am - Lunch - "Hot Breakfast Cake"
11:00 am - 2 oz beef pattie, 2 baked potatoes with spicy mustard, 1 medium l'orange
(No Workout)
12:00 pm - 1 QT water, 2 cups black tea
1:00 pm - 1 QT water
2:00 pm - Same as lunch
3:00 pm - 60 minute nap
4:00 pm - 1 medium green apple, 1 QT water
5:00 pm - Dinner - Chef's salad, diced green peppers, onions, iceberg lettuce, 2 oz chopped turkey, 1 boiled egg
6:30 pm - same as lunch, 1 QT water
9:00 pm - 6 scrambled eggs, 1/2 cup jalapenos, 3 oz turkey, 1 QT water
10:00 pm - 1 QT water
6:30 am - 1 medium green apple
7:00 am - 1 QT water
7:30 am - Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk
9:00 am - 1 QT water, 1 medium apple
10:15 am - Lunch - "Hot Breakfast Cake"
11:00 am - 2 oz beef pattie, 2 baked potatoes with spicy mustard, 1 medium l'orange
(No Workout)
12:00 pm - 1 QT water, 2 cups black tea
1:00 pm - 1 QT water
2:00 pm - Same as lunch
3:00 pm - 60 minute nap
4:00 pm - 1 medium green apple, 1 QT water
5:00 pm - Dinner - Chef's salad, diced green peppers, onions, iceberg lettuce, 2 oz chopped turkey, 1 boiled egg
6:30 pm - same as lunch, 1 QT water
9:00 pm - 6 scrambled eggs, 1/2 cup jalapenos, 3 oz turkey, 1 QT water
10:00 pm - 1 QT water
Thursday 9/29
6:00 am - Wake up, 1 QT water, 1 cup coffee w/ milk
Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk, 1 banana, 1 pint milk
6:30 am - 1 cup coffee with milk
7:30 am - 1 QT water
9:00 am - 1 pint milk, 2 medium green apples
10:00 am - 1 QT water
11:00 am - 2 pieces of chicken (thighs & legs), 1 whole grapefruit, 1 cup white rice, 1 cup corn, 1/4 cup salsa, 1 cup beans
11:30 am - 1 QT water
12:00 pm - 1 medium green apple
12:30 pm - 2:00 pm - Workout, 2 QTs water
2:30 pm - 1 pint milk, 1 banana
3:00 pm - "The Substitute"
5:00 pm - 3 oz sliced roast beef, boiled baby carrots, 2 baked potatoes, 1 QT water
6:30 pm - 2 cups black tea
7:00 pm - 1 QT water, 1 medium green apple
8:30 pm - 6 scrambled eggs, 3 oz sliced turkey, 1/2 cup jalapenos, 1 QT water
10 pm - 1 QT water
Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk, 1 banana, 1 pint milk
6:30 am - 1 cup coffee with milk
7:30 am - 1 QT water
9:00 am - 1 pint milk, 2 medium green apples
10:00 am - 1 QT water
11:00 am - 2 pieces of chicken (thighs & legs), 1 whole grapefruit, 1 cup white rice, 1 cup corn, 1/4 cup salsa, 1 cup beans
11:30 am - 1 QT water
12:00 pm - 1 medium green apple
12:30 pm - 2:00 pm - Workout, 2 QTs water
2:30 pm - 1 pint milk, 1 banana
3:00 pm - "The Substitute"
5:00 pm - 3 oz sliced roast beef, boiled baby carrots, 2 baked potatoes, 1 QT water
6:30 pm - 2 cups black tea
7:00 pm - 1 QT water, 1 medium green apple
8:30 pm - 6 scrambled eggs, 3 oz sliced turkey, 1/2 cup jalapenos, 1 QT water
10 pm - 1 QT water
Friday, 9/30
6:00 am - 1 QT water, 1 cup coffee w/ milk
7:00 am - 1 cup oatmeal, 1 pint milk
8:30 - 5 eggs, 1/2 cup brown rice, 1/4 cup jalapenos, minced onion, minced garlic, dash pepper, cumin, splash milk, 2 tsbs extra virgin olive oil
9:30 am - 1 medium apple, 1 QT water
11:00 am - 3 oz fish pattie, 1 cup coleslaw with non fat dressing, 2 baked potatoes, 1 medium apple
11:30 am - 1 QT water, 1 cup coffee with milk
12:30 - 2:30 pm - 2 QTs water
2:30 pm - 1 pint milk, 1 banana
3:00 pm - same eggs as 8:30 am, 1/2 QT water
4:00 pm - 2 cups black tea
5:00 pm - 1 cup white rice, 1 cup beef and vegetable stir fry, 1/2 QT water
6:00 pm - 1 cup coffee, 1/2 pint milk
8:00 pm - 6 oz shredded turkey, 1/2 cup jalapenos, black pepper, 1 QT water
10:00 pm - 1/2 cup Kelloggs bran, 1/2 cup oats, 1 pint milk, 1 tbsp cinnamon, 1 QT water
7:00 am - 1 cup oatmeal, 1 pint milk
8:30 - 5 eggs, 1/2 cup brown rice, 1/4 cup jalapenos, minced onion, minced garlic, dash pepper, cumin, splash milk, 2 tsbs extra virgin olive oil
9:30 am - 1 medium apple, 1 QT water
11:00 am - 3 oz fish pattie, 1 cup coleslaw with non fat dressing, 2 baked potatoes, 1 medium apple
11:30 am - 1 QT water, 1 cup coffee with milk
12:30 - 2:30 pm - 2 QTs water
2:30 pm - 1 pint milk, 1 banana
3:00 pm - same eggs as 8:30 am, 1/2 QT water
4:00 pm - 2 cups black tea
5:00 pm - 1 cup white rice, 1 cup beef and vegetable stir fry, 1/2 QT water
6:00 pm - 1 cup coffee, 1/2 pint milk
8:00 pm - 6 oz shredded turkey, 1/2 cup jalapenos, black pepper, 1 QT water
10:00 pm - 1/2 cup Kelloggs bran, 1/2 cup oats, 1 pint milk, 1 tbsp cinnamon, 1 QT water
Saturday 10/1
6:00 am - 1 QT water, 1 cup coffee with milk
7:00 am - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsp cinnamon, 1 dash instant coffee, 1 medium apple, 1 pint milk
8:00 am - 1 cup coffee with milk, 1 QT water
9:30 am - 1 QT water, 1 medium apple, 1/2 pint milk
11:00 am - 2 boiled potatoes, sloppy Joe ground beef (2 oz), 1 medium apple
12:00 pm - 1 QT water, 1 cup coffee with milk
2:00 pm - 5 eggs, 3 oz shredded turkey, 1/2 cup brown rice, 1/2 cup jalapenos, dash of black pepper and cumin, dash minced onion and minced garlic, 1 tbsp EVO, splash milk, 2 tbsp chili gralic hot sauce, 1 QT water
3:00 pm - 1 QT water, 1 cup coffee with milk
5:00 pm - Dinner - 4 oz processed chicken pattie with slice of tomato and lettuce, 1 1/2 cup brown beans
5:30 pm - 1 QT water, 1 cup coffee with milk
7:00 pm - 1 QT water, 1/2 pint milk, 1 medium apple
10:00 pm - 6 oz turkey, 1/2 cup jalapenos
7:00 am - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsp cinnamon, 1 dash instant coffee, 1 medium apple, 1 pint milk
8:00 am - 1 cup coffee with milk, 1 QT water
9:30 am - 1 QT water, 1 medium apple, 1/2 pint milk
11:00 am - 2 boiled potatoes, sloppy Joe ground beef (2 oz), 1 medium apple
12:00 pm - 1 QT water, 1 cup coffee with milk
2:00 pm - 5 eggs, 3 oz shredded turkey, 1/2 cup brown rice, 1/2 cup jalapenos, dash of black pepper and cumin, dash minced onion and minced garlic, 1 tbsp EVO, splash milk, 2 tbsp chili gralic hot sauce, 1 QT water
3:00 pm - 1 QT water, 1 cup coffee with milk
5:00 pm - Dinner - 4 oz processed chicken pattie with slice of tomato and lettuce, 1 1/2 cup brown beans
5:30 pm - 1 QT water, 1 cup coffee with milk
7:00 pm - 1 QT water, 1/2 pint milk, 1 medium apple
10:00 pm - 6 oz turkey, 1/2 cup jalapenos
Sunday 10/2
6:00 am - Wake up, 1 QT water, 1 cup coffee w/ milk
Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk, 1 pint milk
8:00 am - 1 medium apple, 1/2 QT water
9:00 am - 1 medium apple, 1/2 QT water
10:00 am - 1 cup coffee with milk, 1/2 cup Kelloggs bran, 1/2 cup rolled oats, 1 pint milk
12:00 pm - 1 cup scrambled eggs, 1 cup diced potatoes, 2 slices of wheat bread, 1 QT water
12:30 pm - 1 cup coffee, 1/2 pint milk
1:00 pm - 1 QT water, 1 medium apple
3:00 pm - 1 pound shredded turkey, 1 cup jalapenos, 1 QT water
5:30 pm - 3 oz roast beef, 2 baked potatoes, 1 cup beans
6:30 pm - 1 cup coffee with milk, 1 QT water
8:30 pm - 3 cups scrambled eggs with onions and peppers, 1 QT water
10:00 pm - 1 QT water
Breakfast - 1/2 cup Kelloggs Bran, 1/2 cup rolled oats, 1 tbsb cinnamon, dash of instant coffee, 1 pint milk, 1 pint milk
8:00 am - 1 medium apple, 1/2 QT water
9:00 am - 1 medium apple, 1/2 QT water
10:00 am - 1 cup coffee with milk, 1/2 cup Kelloggs bran, 1/2 cup rolled oats, 1 pint milk
12:00 pm - 1 cup scrambled eggs, 1 cup diced potatoes, 2 slices of wheat bread, 1 QT water
12:30 pm - 1 cup coffee, 1/2 pint milk
1:00 pm - 1 QT water, 1 medium apple
3:00 pm - 1 pound shredded turkey, 1 cup jalapenos, 1 QT water
5:30 pm - 3 oz roast beef, 2 baked potatoes, 1 cup beans
6:30 pm - 1 cup coffee with milk, 1 QT water
8:30 pm - 3 cups scrambled eggs with onions and peppers, 1 QT water
10:00 pm - 1 QT water