Академический Документы
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DAY 1
Protein Carbs
Qty
Measure
Description
(gm)
(gm)
Breakfast Green Protein Shake
1 Cup
Blueberries, raw
1.07
21.01
2 Scoops
Protein Powder
24.00
8.00
1 Cup
Spinach, raw
0.86
1.09
1 Cup
Unsweetened Almond Milk
1.00
2.00
1 Cup
Water, bottled, generic
0.00
0.00
Totals:
26.93
32.10
AM Snack Hard Boiled Egg and Cucumber
1 Cup
Cucumber, raw, slices
0.80
2.80
1 Large
Eggs, Organic hard boiled
6.00
0.00
Totals:
6.80
2.80
Lunch Open Face Turkey Sandwich
1 Each
Apple - medium with peel
0.30
21.00
1/2 Cup
Avocados, sliced, raw, all varieties
1.46
6.23
1 Slice
Bread, Ezekiel Sprouted Grain
4.00
15.00
1/2 Tablespoon Dijon mustard
0.00
0.00
2 Leaves
Outer lettuce, cos or romaine, raw
0.69
1.84
3 Slices
Tomato, sliced, organic
0.00
0.00
3 Ounces
Turkey Breast slices, nitrate free
21.00
0.00
Totals:
27.45
44.06
PM Snack Hummus and Celery
2 Each
Celery raw stack trimmed
1.00
4.00
2 Each
Hummus, home prepared
1.46
6.04
Totals:
2.46
10.04
Dinner Hamburger on Portabella Mushroom with Yam
1 Patty
Beef, ground, 95% lean meat, 5% fat, patty, pan-broiled
22.19
0.00
1 Tablespoon Dijon mustard
0.00
0.00
1 Whole
Mushroom, portabella, grilled
2.10
4.26
1 Medium
Salad med. garden with tomato, onion
1.95
14.25
1 Tablespoon Vinegar, apple cider
0.00
0.14
3/4 Cup
Yam - baked or boiled
1.50
28.20
Totals:
27.74
46.85
Actual Total for Day 1
91.38
135.85
Fats
(gm)
Calories
0.48
3.00
0.12
4.00
0.00
7.60
82.65
150.00
6.90
40.00
0.00
279.55
0.00
5.00
5.00
14.00
70.00
84.00
0.50
10.70
0.5.0
0.00
0.17
0.00
0.00
11.87
81.00
116.80
80.00
7.50
9.52
12.00
75.00
381.82
0.00
2.58
2.58
20.00
53.10
73.10
5.11
0.00
0.17
0.60
0.00
0.15
6.03
33.07
141.04
15.00
21.84
74.00
3.15
118.50
373.53
1192.00
Protein
(gm)
Carbs
(gm)
Fats
(gm)
2.71
0.15
2.13
2.21
0.51
7.72
11.22
2.70
1.92
6.22
5.84
27.89
1.06
0.10
9.13
4.36
0.23
14.88
64.35
9.00
91.56
69.46
24.32
258.69
0.15
2.63
2.78
10.50
0.13
10.63
0.25
2.99
3.24
40.50
37.99
78.49
3.63
0.40
6.00
0.03
4.46
1.08
0.15
0.60
0.00
2.57
18.93
11.24
1.40
0.00
0.43
9.96
1.15
1.10
4.6
0.4
3.27
33.56
1.06
0.00
5.00
0.00
0.19
0.12
1.88
0.10
8.02
0.35
16.72
67.24
7.00
70.00
1.33
57.42
7.70
20.24
19.00
71.84
20.70
342.47
0.80
1.06
1.10
12.00
14.97
15.76
0.99
1.73
4.67
23.14
0.36
2.53
2.53
0.00
5.42
61.99
28.90
32.04
66.67
189.59
2.84
0.47
0.00
23.68
0.00
0.00
26.99
16.75
2.03
0.00
0.00
4.00
3.00
25.78
0.52
0.03
7.00
1.20
0.00
0.00
8.75
77.28
9.32
65.00
112.00
19.00
14.40
297.00
0.87
0.87
72.25
11.14
11.14
132.14
0.40
0.40
49.40
46.36
46.36
1212.61
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
1.05
1.40
6.45
15.00
13.41
2.21
30.62
0.50
0.17
3.95
4.62
80.00
53.12
46.96
180.08
1.10
0.51
9.00
10.61
1.73
5.84
3.50
11.07
2.53
0.23
0.00
2.76
32.04
24.32
50.00
106.36
3.14
5.33
0.15
0.08
0.57
15.00
0.00
24.27
17.60
1.53
1.10
1.88
0.73
0.00
2.00
24.84
0.83
7.98
1.88
5.60
0.08
1.00
0.00
17.37
85.12
99.00
20.24
56.00
4.60
90.00
9.50
364.46
2.00
2.19
1.00
5.19
8.00
9.05
7.00
24.05
0.00
3.87
0.00
3.87
40.00
79.65
30.00
149.65
1.86
1.92
0.47
0.00
9.40
3.73
0.00
17.38
5.60
0.20
2.03
0.00
0.00
18.58
1.00
27.41
0.32
1.43
0.03
7.00
5.25
0.38
0.00
14.41
27.30
21.55
9.32
65.00
87.00
86.80
4.75
301.72
0.30
4.67
4.97
68.87
6.15
1.90
8.05
126.05
0.15
5.97
6.12
49.15
30.00
73.99
103.99
1206.27
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.60
13.00
1.00
14.60
13.35
30.00
2.00
45.35
0.30
1.00
4.00
5.30
52.50
140.00
40.00
232.50
1.20
0.15
01.35
1.70
10.50
12.20
4.75
0.25
5.00
50.50
40.50
91.00
0.73
3.14
0.04
0.57
10.99
0.00
15.47
3.11
17.60
0.94
0.73
9.99
2.00
34.37
5.35
0.83
2.80
0.08
4.41
0.00
13.47
58.40
85.12
28.00
4.60
123.90
9.50
309.52
0.87
1.70
2.57
11.14
1.58
12.72
0.40
4.05
4.45
46.36
46.24
92.60
3.54
2.01
21.62
0.00
1.21
28.38
2.30
0.58
0.00
0.00
12.43
15.31
0.50
3.02
6.91
4.66
0.09
15.18
21.60
37.42
154.70
43.29
54.00
311.01
0.54
1.10
13.01
14.64
77.01
10.51
1.73
17.43
29.67
149.62
0.24
2.53
0.41
3.18
46.58
41.33
32.04
127.12
200.49
1237.12
Calories
Carbs
(gm)
Fats
(gm)
Calories
10.51
0.24
41.33
11.60
1.92
2.00
26.02
0.38
9.13
4.00
13.75
56.80
91.56
40.00
229.69
0.25
14.00
14.25
5.98
0.00
5.98
75.98
60.00
135.98
4.92
9.96
0.57
0.00
4.45
6.00
25.91
0.11
0.19
0.06
7.00
0.12
6.00
13.48
25.76
57.42
3.85
65.00
22.20
150.00
324.23
7.34
6.22
7.96
21.51
0.40
4.36
1.75
6.51
31.98
69.46
71.19
172.63
0.20
4.32
0.00
22.39
0.00
26.91
1.43
0.11
7.00
0.88
5.25
14.67
21.55
17.32
65.00
108.22
87.00
299.10
8.20
0.99
9.19
123.79
0.20
2.53
2.73
57.12
40.00
28.90
68.90
1230.52
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
7.53
6.29
1.05
18.87
15.00
0.40
0.56
13.41
29.37
0.50
2.08
5.30
0.17
8.05
80.00
52.71
77.50
53.12
263.33
0.40
2.92
3.72
1.40
3.96
6.76
0.00
6.30
6.30
7.00
78.95
92.95
2.60
18.81
2.00
1.50
24.91
19.00
0.00
14.00
8.50
41.50
0.80
10.50
0.00
0.50
11.80
98.00
174.00
60.00
45.00
377.00
0.15
14.01
14.16
10.50
3.05
13.55
0.25
1.13
1.38
40.50
81.36
121.86
3.71
19.50
0.60
2.01
25.82
11.20
0.00
4.60
20.71
36.51
0.64
1.20
0.10
0.15
2.09
54.60
93.00
19.00
90.00
256.60
1.00
2.71
3.71
90.79
6.92
3.37
10.29
136.59
0.35
6.97
7.32
36.94
30.96
81.48
112.44
1217.18
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.54
12.00
12.54
10.51
0.00
10.51
0.24
10.00
10.24
41.33
140.00
181.32
0.15
2.00
2.30
10.50
1.75
22.75
0.25
4.08
4.58
40.50
47.50
128.50
0.73
3.14
0.47
1.08
0.00
0.20
10.99
16.60
3.11
17.60
2.03
1.15
0.00
1.80
9.99
35.68
5.35
0.83
0.03
0.12
7.00
0.00
4.41
17.75
58.40
85.12
9.32
7.70
65.00
8.00
123.90
357.44
1.70
1.02
2.72
1.58
5.52
7.10
4.05
0.20
4.25
46.24
23.80
70.04
1.86
1.14
22.69
0.00
2.52
28.20
5.60
2.55
0.00
0.00
22.39
30.53
0.32
0.28
2.50
7.00
0.88
10.98
27.30
14.26
119.00
65.00
108.22
333.78
0.74
1.10
13.01
14.84
77.06
7.34
1.73
17.43
26.51
122.58
0.40
2.53
0.41
3.34
50.88
31.98
32.04
127.12
191.14
1221.73
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.15
12.00
2.13
1.51
14.79
2.70
0.00
1.92
5.84
10.46
0.10
10.00
9.13
0.23
19.46
9.00
140.00
91.56
24.32
264.88
0.87
0.87
11.14
11.14
0.40
0.40
46.36
46.36
8.65
19.50
1.00
0.04
29.19
28.49
0.00
4.00
0.94
33.42
0.12
1.20
0.00
2.80
4.12
147.20
93.00
22.00
28.00
290.20
0.54
18.00
18.54
10.51
7.00
17.51
0.24
0.00
0.24
41.33
100.00
141.32
1.92
0.00
17.76
3.73
0.00
0.00
23.41
0.20
0.00
0.00
18.58
4.00
3.00
25.78
1.43
14.00
0.90
0.38
0.00
0.00
16.71
21.55
130.00
84.00
86.80
19.00
14.40
355.75
5.25
2.00
7.25
94.05
0.25
14.00
14.25
112.56
5.98
0.00
5.98
46.89
75.98
60.00
135.98
1234.49
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
1.07
24.00
1.00
26.07
21.01
8.00
2.00
31.01
0.48
3.00
4.00
7.48
82.65
150.00
40.00
272.65
5.00
5.00
9.00
9.00
13.00
13.00
160.00
160.00
3.71
0.65
2.38
15.00
21.74
11.20
6.98
13.56
6.00
37.74
0.64
0.58
0.37
6.00
7.58
54.60
31.31
67.71
150.00
303.62
3.00
0.30
3.30
3.05
21.00
24.05
7.00
0.50
7.50
81.50
81.00
162.50
0.00
22.50
2.47
3.87
28.84
84.95
0.00
0.00
7.32
4.36
11.68
113.48
13.60
3.00
0.52
0.36
17.48
53.04
117.00
120.00
36.40
28.08
301.48
1200.25
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.30
14.00
14.30
21.00
3.10
24.10
0.50
1.15
1.65
81.00
82.00
163.00
6.00
1.48
7.84
0.0
8.98
8.98
5.00
0.45
5.45
7.00
38.74
108.74
1.15
8.65
18.00
2.60
2.60
30.40
4.25
28.49
0.00
19.00
19.00
51.74
8.80
0.12
0.00
0.80
0.80
16.71
92.50
147.20
93.00
98.00
98.00
490.70
3.00
1.46
4.46
12.00
6.04
18.04
0.00
2.58
2.58
60.00
53.10
113.10
1.00
24.40
11.12
36.51
93.15
4.00
0.00
9.95
13.95
116.80
1.00
6.80
5.76
13.56
39.95
32.00
164.00
126.90
322.90
1198.44
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
6.00
1.32
1.02
12.34
15.00
0.00
2.81
11.67
29.48
0.50
5.00
3.99
0.46
9.94
80.00
70.00
49.36
48.64
248.00
1.15
1.48
2.63
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
0.20
0.84
21.00
2.00
3.00
27.03
0.39
5.56
0.00
14.00
17.00
36.95
0.16
0.26
0.00
0.00
1.00
1.41
3.30
24.30
75.00
60.00
90.00
252.60
28.00
2.21
30.21
6.20
6.22
12.42
2.30
4.36
6.66
164.00
69.46
233.46
5.70
2.45
18.81
26.96
99.17
9.84
24.85
0.00
34.69
126.78
0.20
0.60
10.50
11.30
38.56
51.52
116.00
174.00
341.52
1206.82
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.78
24.00
2.21
1.00
27.99
9.44
8.00
6.22
2.00
25.66
0.23
3.00
4.36
4.00
11.59
38.75
150.00
69.46
40.00
298.21
2.59
0.80
2.00
5.39
0.12
2.80
14.00
16.92
2.95
0.00
0.00
2.95
37.52
14.00
60.00
111.52
19.50
4.46
0.00
5.20
0.08
29.24
0.00
9.96
0.00
23.80
2.72
36.49
1.20
0.19
7.00
0.20
0.00
8.59
93.00
57.42
60.00
108.00
14.08
332.50
3.00
0.30
3.30
3.05
21.00
24.05
7.00
0.50
7.50
81.50
81.00
162.50
3.54
0.00
30.00
1.30
0.00
34.84
100.77
2.30
0.00
0.00
9.50
0.14
11.94
115.06
0.50
6.80
4.00
0.40
0.00
11.70
42.33
21.60
58.50
160.00
49.00
3.15
292.25
1196.98
Calories
Fats
(gm)
Calories
0.52
0.10
1.00
0.21
1.83
77.28
9.00
55.00
33.15
174.43
0.10
2.58
2.68
25.00
53.10
78.10
1.00
0.80
11.94
2.00
0.00
15.74
25.00
98.00
147.99
140.00
3.15
414.14
0.50
7.91
8.41
81.00
93.92
174.92
7.00
13.60
0.20
20.80
49.46
164.90
117.00
108.00
389.90
1231.49
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.23
0.80
12.00
1.93
0.00
1.00
19.97
0.22
2.80
0.00
2.18
0.00
5.70
10.90
5.63
0.00
10.00
0.18
7.00
0.40
23.21
68.51
14.00
140.00
14.04
65.00
26.00
327.55
1.20
1.20
23.80
23.80
0.20
0.20
92.00
92.00
13.00
2.60
0.00
15.60
30.00
19.00
0.14
49.14
9.00
0.80
0.00
9.80
250.00
98.00
3.15
351.15
1.15
1.48
2.63
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
23.98
2.47
1.02
3.17
30.64
70.04
0.00
7.32
10.01
18.08
35.41
132.49
5.60
0.52
0.40
0.49
7.01
49.47
153.44
36.40
41.85
90.28
321.97
1223.91
Calories
Carbs
(gm)
Fats
(gm)
3.10
14.69
6.22
24.00
1.15
0.80
4.36
6.31
82.00
63.96
69.46
215.42
2.80
0.00
2.80
0.00
5.00
5.00
14.00
70.00
84.00
0.00
7.32
4.20
0.52
115.08
36.40
10.01
18.08
35.41
0.40
0.49
5.61
41.85
90.28
283.61
1.92
25.10
27.02
9.13
0.00
9.13
91.56
98.00
189.56
0.00
19.00
27.48
0.14
46.62
135.85
1.20
0.80
10.99
0.00
12.99
39.04
93.00
98.00
237.62
3.15
431.77
1204.36
Calories
Carbs
(gm)
Fats
(gm)
13.35
8.00
11.67
4.00
37.02
0.30
3.00
0.46
8.00
11.76
52.50
150.00
48.64
80.00
331.14
0.70
2.80
5.70
0.90
10.10
3.62
0.00
0.40
0.00
4.02
44.88
14.00
26.00
4.66
89.54
0.00
2.00
0.00
2.01
0.00
0.00
5.00
3.63
0.11
7.00
32.00
60.00
98.28
10.80
60.00
0.58
2.72
14.00
21.32
0.09
0.00
0.00
15.83
3.15
14.08
60.00
326.31
21.00
4.41
25.41
0.50
7.91
8.41
81.00
93.92
174.92
5.60
0.00
26.20
9.04
40.84
134.69
0.32
0.92
0.78
0.24
2.26
42.27
27.30
84.15
125.56
45.14
282.15
1204.06
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
2.00
0.03
18.00
24.46
13.84
5.19
7.00
38.46
0.71
0.00
0.00
9.42
61.92
19.20
100.00
320.04
2.00
1.46
3.46
8.00
6.04
14.04
0.00
2.58
2.58
40.00
53.10
93.10
4.00
0.00
0.07
0.00
14.00
2.60
0.03
20.69
15.00
0.00
0.12
0.00
0.00
19.00
0.90
35.02
0.50
0.00
0.01
7.00
3.00
0.80
0.00
11.31
80.00
7.50
0.83
60.00
90.00
98.00
4.66
340.99
3.00
0.70
3.70
3.05
25.10
28.15
7.00
0.00
7.00
81.50
98.00
179.50
1.95
12.20
9.00
0.00
23.15
71.03
14.25
0.00
46.50
0.05
60.80
164.03
0.60
3.40
3.40
0.00
7.40
28.99
74.00
82.00
248.00
1.05
405.05
1199.76
Calories
Fats
(gm)
Calories
9.50
2.93
10.00
22.43
101.00
88.50
140.00
329.50
0.10
0.00
0.10
9.00
100.00
128.20
10.09
5.00
19.14
0.47
0.23
0.00
25.24
128.14
70.00
188.44
27.60
24.32
14.08
351.46
0.25
2.58
2.83
19.88
53.10
72.98
13.82
225.67
0.56
1.57
0.16
0.00
16.11
66.70
28.52
41.40
40.60
8.00
344.19
1207.13
Carbs
(gm)
Fats
(gm)
13.35
1.75
8.00
2.00
0.00
25.10
0.30
4.08
3.00
4.00
0.00
11.38
52.50
47.50
150.00
40.00
0.00
290.00
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
0.00
2.11
1.00
1.30
23.80
28.21
10.50
4.47
0.00
0.00
0.20
15.17
174.00
51.57
0.00
11.00
108.00
344.57
21.00
2.21
23.21
0.50
3.95
4.45
81.00
46.96
127.96
10.20
6.69
0.00
0.00
1.80
9.20
0.23
0.65
1.60
4.00
0.00
0.20
56.76
33.00
124.00
35.36
8.00
38.00
1.77
0.00
29.66
119.41
0.04
0.00
6.71
46.96
7.50
8.00
310.62
1204.39
Calories
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.15
6.00
2.21
4.00
12.36
2.70
0.00
6.22
19.00
27.92
0.10
5.00
4.36
2.00
11.46
9.00
70.00
69.46
110.00
258.46
0.30
4.14
4.44
21.00
0.32
21.32
0.50
1.19
1.69
81.00
29.41
110.41
13.00
13.00
2.60
0.08
28.68
0.00
30.00
19.00
2.72
51.72
0.80
9.00
0.80
0.00
10.60
62.00
250.00
98.00
14.08
424.08
1.20
1.20
23.80
23.80
0.20
0.20
92.00
92.00
3.54
20.80
0.00
1.15
25.49
72.17
2.30
0.00
0.00
7.07
9.38
134.14
0.50
6.38
14.00
0.09
20.98
44.93
21.60
146.20
120.00
28.80
316.60
1201.55
Calories
Carbs
(gm)
Fats
(gm)
1.20
0.00
0.00
0.90
6.80
8.90
0.00
5.00
14.00
0.00
0.40
19.40
68.00
70.00
120.00
4.00
42.00
304.00
1.92
25.10
27.02
9.13
0.00
9.13
91.56
98.00
189.56
19.00
45.98
64.98
0.80
4.48
5.28
98.00
280.00
378.00
21.01
1.90
12.41
0.48
5.97
6.21
82.65
73.99
115.32
11.20
0.00
0.00
11.20
124.51
0.64
6.80
3.00
10.44
50.46
54.60
58.50
120.00
233.10
1219.98
Calories