Day Food Servings Calories Carbohydrates Proteins Saturated Fats(Lipids) Unsaturated Fats(Poly and

Mono) (Lipids)

09/01 chia seed -1 cup of 320 29.1 grams of 15.95 1.5 grams of 11.5 grams of unsaturated
pudding with pea protein calories carbohydrates grams of saturated fats fats
fruits and milk proteins
nuts -6
teaspoons of
chia seeds
-1 nectarine
-7 almonds

09/01 turkey -2 slices of 480 30.35 grams 21.2 7.2 grams of 7.55 grams of unsaturated
sandwich whole wheat calories of grams of saturated fats fats
bread carbohydrates proteins
-1 slice of
cheese
-2 slices of
turkey
-teaspoon of
mayo

09/01 Chick Fil A -Chick Fil A 440 40 grams of 28 4 grams of saturated 0 grams of unsaturated fats
Chicken Chicken calories carbohydrates grams of fats
Sandwich Sandwich proteins

09/01 bar and -1 bar 70 0 grams of 8 grams 0.5 g of saturated fats 4 grams of unsaturated fats
chips calories carbs of
proteins

-2 packets of 360 40 grams of 8 grams 4 grams of saturated 16 grams of unsaturated fats

Cheez Its calories carbohydrates of fats
protein

-1 packet of 160 15 grams of 2 grams 2 grams of saturated 0 grams of unsaturated fats

 Lays calories carbohydrates of fats
protein

TOTAL: 590 55 grams of 18 6.5 grams of 20 grams of unsaturated fats

calories carbohydrates grams of saturated fats
protein

09/01 water 9 cups of

water

TOTALS 1830 154.45 grams 83.15 19.2 grams of 39.05 grams of unsaturated
calories of grams of saturated fats fats
carbohydrates protein

Day Food Servings Calories Carbohydrates Proteins Saturated Fats(Lipids) Unsaturated Fats(Poly and
Mono) (Lipids)

09/02 chia seed -1 cup of pea 320 29.1 grams of 15.95 1.5 grams of 11.5 grams of unsaturated
 pudding with protein milk calories carbohydrates grams of saturated fats fats
fruits and -6 teaspoons proteins
nuts of chia
seeds
-1 nectarine
-7 almonds

09/02 veggie -1 veggie 262 44 grams of 12 1 gram of saturated 1 gram of unsaturated fats
burger burger patty calories carbohydrates grams of fats
-1 whole proteins
wheat
hamburger
bun
-2 teaspoons
of
ketchup(12
calories)

09/02 couscous, -1/3 cup of 441 41 grams of 37.8 2.05 grams of 0.1 gram of unsaturated fats
salmon, couscous calories carbohydrates grams of saturated fats
mushrooms, -1 filet of proteins
and kale salmon
-8 asparagus
spears

09/02 Kashi bar -1 Kashi bar 155 21 grams of 9.1 g of 0.5 g of saturated fats 4.3 grams of unsaturated
and -1 cup of calories carbohydrates proteins fats
blueberries blueberries

09/02 water -7 cups of

water

09/02 TOTALS 1178 135.1 grams of 74.85 5.05 grams of 16.9 grams of unsaturated
calories carbohydrates grams of saturated fats fats
proteins
Day Food Servings Calories Carbohydrates Proteins Saturated Fats(Lipids) Unsaturated Fats(Poly and
Mono) (Lipids)

09/03 chia seed -1 cup of pea 320 29.1 grams of 15.95 1.5 grams of 11.5 grams of unsaturated fats
pudding protein milk calories carbohydrates grams of saturated fats
with fruits -6 teaspoons proteins
and nuts of chia
seeds
-1 nectarine
-7 almonds

09/03 Rosemary -1 rosemary 990 148 grams of 35 9 grams of saturated 0 grams of unsaturated fats
Sweet sweet potato calories carbohydrates grams of fats
Potato mash protein
Mash and -1 margarita
M Rita pizza
pizza(Mod
Market

09/03 Eggplant -1 eggplant 430 45 grams of 12 4 grams of saturated 0 grams of unsaturated fats
Goat goat calories carbohydrates grams of fats
Sandwich sandwich protein
(Mod
Market)

09/03 bone broth - cup of 200 22 grams of 5 grams 2 grams of saturated 8 grams of unsaturated fats
and peanut bone broth calories carbohydrates of fats
butter (I drank it protein
crackers without any
seasonings,
etc.)
 -1 packet of
peanut
butter
crackers

09/03 water -7 cups of

water

09/03 TOTALS 1940 244.1 grams of 67.95 16.5 grams of 19.5 grams of unsaturated fats
calories carbohydrates grams of saturated fats
protein

DAY 1 DAY 2 DAY 3

Activity: band practice Activity: walked two miles Activity: elliptical

Calories Burned: roughly 500 calories Calories Burned: 100 calories Calories Burned: 394 calories

5 NUTRITION LABELS
Veggie Burger (Patty)

Salmon Filet

Couscous
 Kashi Bar

Pea Protein Milk