Diet Plan Sample Assignment
August 21, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Waffles - Waffles, 2 serving |
400 |
62g |
14g |
8g |
30mg |
740mg |
18g |
2g |
|
Lunch | ||||||||
|
Totino's - Pizza Rolls- Pepperoni, 13.8 rolls |
506 |
60g |
21g |
16g |
23mg |
943mg |
5g |
2g |
|
Dinner | ||||||||
|
Homemade - Ribeye Steak Grilled, 3 ox (85g) |
207 |
0g |
12g |
23g |
78mg |
48mg |
0g |
0g |
August 22, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Quaker - Chocolate Chip Granola, 8 bar |
800 |
136g |
28g |
8g |
0mg |
600mg |
56g |
8g |
|
Milk - Skim, 4 Cup |
360 |
52g |
0g |
32g |
20mg |
460mg |
44g |
0g |
|
Lunch | ||||||||
|
Totino's - Pizza Rolls- Pepperoni, 12 rolls |
440 |
52g |
18g |
14g |
20mg |
820mg |
4g |
2g |
|
Gatorade - Gatorade, 120 fl oz |
780 |
204g |
0g |
0g |
0mg |
1,620mg |
204g |
0g |
|
Dinner | ||||||||
|
Homemade - Chicken Parm Sandwich, 1 sandwich |
565 |
40g |
29g |
36g |
0mg |
0mg |
0g |
0g |
|
tofu noodles - Noodles, 2 cup |
80 |
12g |
2g |
4g |
0mg |
0mg |
0g |
8g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Baseball |
1,700 |
180 | ||||||
August 23, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Market - Banana, 2 banana |
210 |
54g |
0g |
2g |
0mg |
2mg |
28g |
6g |
|
Monster - Energy, 24 oz |
300 |
81g |
0g |
0g |
0mg |
540mg |
81g |
0g |
|
Lunch | ||||||||
|
Dunkin' Donuts - Ham and Cheese, 1 sandwich |
440 |
54g |
14g |
24g |
50mg |
1,380mg |
3g |
2g |
|
Speedway - Cappicuno, 8 oz |
140 |
24g |
5g |
1g |
0mg |
220mg |
18g |
0g |
|
Dinner | ||||||||
|
Buffalo wings - Wings, 10 pieces |
180 |
5g |
11g |
14g |
55mg |
1,230mg |
0g |
0g |
|
Wendy's - French Fry Small, 91 g |
310 |
40g |
15g |
4g |
0mg |
330mg |
0g |
4g |
August 24, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Noah's Bagels - Chocolate Chip Bagel, 2 bagel |
580 |
120g |
7g |
18g |
0mg |
1,020mg |
24g |
6g |
|
Milk - Chocolate, 2 cup |
415 |
52g |
17g |
16g |
60mg |
300mg |
48g |
4g |
|
Dinner | ||||||||
|
Subway - Turkey Sub Sandwich, 12 inch |
560 |
92g |
7g |
36g |
40mg |
1,620mg |
14g |
10g |
|
Lays - Bbq Baked Chips, 1 oz(16 crisps) |
120 |
22g |
3g |
2g |
0mg |
190mg |
3g |
2g |
August 25, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Eggs - Scrambled (whole egg), 3 cup |
1,096 |
15g |
81g |
73g |
2,323mg |
1,848mg |
11g |
0g |
|
Sausage Patty - Sausage Patty, 2 cooked (4oz) |
280 |
0g |
18g |
20g |
75mg |
75mg |
0g |
0g |
|
Gatorade - G2, 20 fl oz |
45 |
12g |
0g |
0g |
0mg |
270mg |
12g |
0g |
|
Lunch | ||||||||
|
Apples - Apples, 1 medium apple |
80 |
22g |
0g |
0g |
0mg |
0mg |
16g |
5g |
|
Dinner | ||||||||
|
Pizza Hutt - Large Hand-Tossed Pepperoni Pizza, 4 Slice |
1,320 |
152g |
56g |
60g |
140mg |
3,640mg |
20g |
8g |
August 26, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Bacon - Bacon, 4 pieces |
160 |
2g |
14g |
10g |
30mg |
640mg |
2g |
0g |
|
Lunch | ||||||||
|
Hamline - Grilled Cheese Sandwich, 2 pieces bread |
180 |
64g |
14g |
18g |
15mg |
250mg |
11g |
9g |
|
Dinner | ||||||||
|
Longhorn - Steak, 12 oz |
640 |
4g |
30g |
72g |
190mg |
1,060mg |
0g |
0g |
|
Mashed - Potatoes, 156 g |
156 |
17g |
9g |
4g |
25mg |
73mg |
2g |
2g |
August 27, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Lunch | ||||||||
|
Clover Valley - Pretzels and Cheese, 1 package |
80 |
13g |
3g |
2g |
5mg |
350mg |
2g |
1g |
|
Snack - Cool Ranch Doritos, 4 oz. |
600 |
72g |
32g |
8g |
0mg |
720mg |
4g |
8g |
|
Dinner | ||||||||
|
Talapia Fish - Fish, 8 oz cooked |
200 |
2g |
2g |
40g |
80mg |
50mg |
0g |
0g |
|
Green - Beans, 1 cup |
40 |
8g |
0g |
2g |
0mg |
580mg |
4g |
4g |
August 28, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Mcdonald's - Mcgriddle, 2 each |
840 |
88g |
44g |
22g |
70mg |
2,060mg |
30g |
4g |
|
Lunch | ||||||||
|
Big chewy - Granola Bar, 3 bar |
540 |
90g |
18g |
6g |
0mg |
360mg |
39g |
6g |
|
Dinner | ||||||||
|
Taco Bell - Steak Quesadilla, 362 g |
1,040 |
76g |
56g |
56g |
150mg |
2,400mg |
6g |
8g |
|
Taco Bell - Soft Shell Taco, 2 taco (92g) |
380 |
34g |
18g |
18g |
50mg |
1,000mg |
2g |
6g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Baseball |
2,078 |
220 | ||||||
August 29, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
apple oatmeal - Oatmeal, 7 srrv |
910 |
189g |
11g |
21g |
0mg |
1,190mg |
84g |
21g |
|
Market - Banana, 2 banana |
210 |
54g |
0g |
2g |
0mg |
2mg |
28g |
6g |
|
Lunch | ||||||||
|
Homemade - ++ Chicken Nuggets ++, 12 nugget |
576 |
31g |
36g |
30g |
48mg |
1,080mg |
0g |
0g |
|
Dinner | ||||||||
|
Ramen - Beef, 3 block |
1,140 |
156g |
42g |
24g |
0mg |
4,740mg |
6g |
6g |
August 30, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Mcdonald's - Breakfast Sausage Burrito, 2 Burrito |
600 |
52g |
32g |
24g |
230mg |
1,580mg |
4g |
2g |
|
Lunch | ||||||||
|
Homemade - Ham and Mustard Sandwich, 2 sandwich |
640 |
98g |
6g |
28g |
70mg |
400mg |
0g |
0g |
|
Dinner | ||||||||
|
taco - Taco, 3 shell |
600 |
45g |
30g |
30g |
0mg |
0mg |
6g |
3g |
|
Rice - Mexican Rice, 0.38 cup |
299 |
43g |
13g |
5g |
0mg |
731mg |
8g |
3g |
August 31, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Homemade - Breakfast Cassarole, 1/8 of Dish |
372 |
22g |
20g |
29g |
341mg |
394mg |
0g |
1g |
|
Homemade - Breakfast Cassarole, 0.175 of Dish |
521 |
30g |
28g |
40g |
478mg |
552mg |
0g |
1g |
|
Dinner | ||||||||
|
Lunchable - Nachos, 2 package |
740 |
80g |
42g |
12g |
20mg |
1,680mg |
6g |
8g |
September 1, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Eggs - Scrambled (whole egg), 4.1 cup |
1,497 |
20g |
110g |
100g |
3,175mg |
2,526mg |
16g |
0g |
|
Lunch | ||||||||
|
Banquet - Chicken Breast Patties, 2 patty (68g) |
340 |
30g |
16g |
16g |
20mg |
520mg |
2g |
6g |
|
Dinner | ||||||||
|
Grilled - Brat, 1 brat |
210 |
25g |
23g |
18g |
0mg |
0mg |
0g |
0g |
|
Lays - Bbq Baked Chips, 1 oz(16 crisps) |
120 |
22g |
3g |
2g |
0mg |
190mg |
3g |
2g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Golf, carrying clubs |
1,083 |
130 | ||||||
September 2, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Schwan's - Breakfast Pizza, 1 One pizza |
390 |
39g |
18g |
18g |
85mg |
860mg |
10g |
2g |
|
Lunch | ||||||||
|
chicken ramen - Ramen, 1 block with seasoning |
380 |
52g |
14g |
8g |
0mg |
1,660mg |
2g |
2g |
|
Dinner | ||||||||
|
Tilapia Filet - Tilapia Filet, 113 g |
100 |
0g |
3g |
20g |
40mg |
75mg |
0g |
0g |
|
Costco - Ceasar Salad, 4 cups |
220 |
12g |
16g |
8g |
20mg |
640mg |
4g |
2g |
September 3, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Glazed donuts - Donuts, 4 donut |
1,240 |
128g |
72g |
16g |
0mg |
1,400mg |
44g |
4g |
|
Lunch | ||||||||
|
Hamburger - Hamburger, 6 oz |
300 |
24g |
13g |
21g |
55mg |
290mg |
3g |
1g |
|
Dinner | ||||||||
|
Wendy's frosty - Frosty, 1 cup |
290 |
48g |
7g |
8g |
30mg |
135mg |
40g |
3g |
|
Wendy's - Chicken Wrap, 1 wrap |
260 |
25g |
10g |
19g |
55mg |
740mg |
3g |
1g |
September 4, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Pancakes - Buttermilk, 6 oz |
385 |
49g |
16g |
12g |
98mg |
886mg |
0g |
0g |
|
Lunch | ||||||||
|
Peanut Butter - Peanut Butter and Jelly Sandwich, 2 sandwich |
760 |
60g |
34g |
18g |
0mg |
310mg |
34g |
5g |
|
Dinner | ||||||||
|
General Mills - Cocao Puffs, 2.25 cup |
300 |
69g |
5g |
3g |
0mg |
450mg |
30g |
6g |
September 5, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Taco Bell - Taco Bell Cinnamon Twists, 2 serving (35g) |
340 |
54g |
12g |
2g |
0mg |
420mg |
24g |
2g |
|
Lunch | ||||||||
|
Homemade - Grilled Chicken Quesadilla, 2 tortilla |
1,020 |
72g |
22g |
40g |
150mg |
800mg |
10g |
9g |
|
Dinner | ||||||||
|
Chic Fil A - Classic Sandwhich, 1 Sandwhich |
440 |
41g |
18g |
23g |
55mg |
1,390mg |
5g |
2g |
|
Chic-fil-a - Waffle Fries Small, 2 container |
620 |
74g |
32g |
6g |
0mg |
280mg |
0g |
6g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Basketball, officiating |
972 |
75 | ||||||
September 6, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Noah's Bagels - Chocolate Chip Bagel, 2 bagel |
580 |
120g |
7g |
18g |
0mg |
1,020mg |
24g |
6g |
|
Dinner | ||||||||
|
Subway - Chicken, Bacon, & Ranch Sub, 12 " Sub |
1,140 |
94g |
56g |
70g |
190mg |
2,100mg |
16g |
10g |
|
Subway - White Macadamia Nut Cookie, 3 cookie |
660 |
87g |
33g |
6g |
45mg |
390mg |
54g |
3g |
September 7, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Dunkin' Donuts - Blueberry Bagel, 3 serving(s) |
960 |
204g |
3g |
33g |
0mg |
1,710mg |
36g |
12g |
|
Lunch | ||||||||
|
Taco Bell - Cheese Quesadilla, 2 quesadilla |
920 |
74g |
52g |
38g |
100mg |
1,960mg |
6g |
8g |
|
Dinner | ||||||||
|
Pork Chop - Cooked Pork Chop, Bone In, 112 g |
200 |
0g |
10g |
23g |
75mg |
60mg |
0g |
0g |
|
Grilled Asparagus - Grilled Asparagus, 3 cup (134 g) |
81 |
16g |
1g |
9g |
0mg |
9mg |
8g |
8g |
September 8, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Eggs - Scrambled (whole egg), 4 cup |
1,461 |
19g |
107g |
98g |
3,098mg |
2,464mg |
15g |
0g |
|
Bacon - Bacon, 4 pieces |
160 |
2g |
14g |
10g |
30mg |
640mg |
2g |
0g |
|
Dinner | ||||||||
|
Hamline - Grilled Cheese Sandwich, 2 pieces bread |
180 |
64g |
14g |
18g |
15mg |
250mg |
11g |
9g |
|
Homemade - Ham and Potato Soup, 6 cups |
260 |
40g |
10g |
16g |
120mg |
572mg |
6g |
6g |
September 9, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Lunch | ||||||||
|
Subway - 6" Ham & Swiss, 2 sandwich |
740 |
104g |
18g |
44g |
80mg |
0mg |
28g |
10g |
|
Homemade - Macoroni and Cheese, 1 bowl |
700 |
0g |
0g |
0g |
0mg |
0mg |
0g |
0g |
|
Dinner | ||||||||
|
Totino's Pizza Rolls - Combination, 12 Pizza Rolls (85g) |
420 |
52g |
18g |
14g |
10mg |
700mg |
4g |
2g |
September 10, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Fruity pebbles - Fruity Pebbles, 54 gr |
220 |
46g |
2g |
2g |
0mg |
280mg |
18g |
0g |
|
Market - Banana, 2 banana |
210 |
54g |
0g |
2g |
0mg |
2mg |
28g |
6g |
|
Lunch | ||||||||
|
Taco Bell - Cheese Quesadilla, 2 quesadilla |
920 |
74g |
52g |
38g |
100mg |
1,960mg |
6g |
8g |
|
Dinner | ||||||||
|
Jacks - Frozen Sausage Pizza, 1/3 pizza |
350 |
36g |
16g |
17g |
30mg |
650mg |
4g |
2g |
|
Jacks - Frozen Sausage Pizza, 1/3 pizza |
350 |
36g |
16g |
17g |
30mg |
650mg |
4g |
2g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Golf, carrying clubs |
1,500 |
180 | ||||||
September 11, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Bacon - Bacon, 8 pieces |
320 |
4g |
28g |
20g |
60mg |
1,280mg |
4g |
0g |
|
Toast - Toast, 1 pc |
100 |
20g |
1g |
4g |
0mg |
135mg |
3g |
1g |
|
Lunch | ||||||||
|
Homemade - Macoroni and Cheese, 1 bowl |
700 |
0g |
0g |
0g |
0mg |
0mg |
0g |
0g |
|
Dinner | ||||||||
|
Arby's - Smokehouse Brisket Sandwich, 1 Sandwich |
610 |
42g |
35g |
35g |
110mg |
1,230mg |
7g |
3g |
September 12, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Lunch | ||||||||
|
Totino's - Pizza Rolls- Pepperoni, 18 rolls |
660 |
78g |
27g |
21g |
30mg |
1,230mg |
6g |
3g |
|
Dinner | ||||||||
|
Chipotle - Chicken Burrito Bowl, 1 Bowl |
625 |
60g |
23g |
50g |
155mg |
1,425mg |
5g |
17g |
|
Chipotle - Chips and Hot Salsa, 1 bag |
610 |
81g |
28g |
10g |
0mg |
930mg |
8g |
12g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Basketball, officiating |
1,555 |
120 | ||||||
September 13, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Fruity pebbles - Fruity Pebbles, 64.8 gr |
264 |
55g |
2g |
2g |
0mg |
336mg |
22g |
0g |
|
Lunch | ||||||||
|
Moes - Grilled Chicken Rice Bowl, 1 bowl |
583 |
72g |
13g |
39g |
90mg |
1,317mg |
4g |
10g |
|
Dinner | ||||||||
|
Homemade - Chicken Enchalada, 5.7 ounce |
170 |
0g |
0g |
0g |
0mg |
0mg |
0g |
0g |
|
Rice flour, white, 1 cup |
578 |
127g |
2g |
9g |
0mg |
0mg |
0g |
4g |
September 14, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Sausage Patty - Sausage Patty, 2 cooked (4oz) |
280 |
0g |
18g |
20g |
75mg |
75mg |
0g |
0g |
|
Lunch | ||||||||
|
Homemade - Grilled Ham & Cheese, 1 sandwich |
335 |
33g |
14g |
17g |
10mg |
885mg |
4g |
6g |
|
Dinner | ||||||||
|
Panda Express - Beef Brocolli, 5.4 oz |
150 |
13g |
7g |
9g |
12mg |
520mg |
7g |
2g |
|
Panda Express - Panda Express Orange Chicken, 11.4 oz |
760 |
90g |
36g |
28g |
160mg |
1,240mg |
38g |
0g |
September 15, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Taco Bell - Breakfast Burrito, 14 .oz |
940 |
72g |
56g |
40g |
420mg |
1,860mg |
4g |
6g |
|
Lunch | ||||||||
|
Kelso's - Mini Pepperoni Pizza, 4 slices |
1,120 |
112g |
52g |
52g |
140mg |
3,400mg |
20g |
4g |
|
Dinner | ||||||||
|
Fried - Chicken Wings, 4 wing |
440 |
8g |
32g |
96g |
380mg |
840mg |
0g |
0g |
|
Mashed - Potatoes, 312 g |
312 |
34g |
17g |
8g |
50mg |
146mg |
4g |
4g |
September 16, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Lunch | ||||||||
|
Apples - Apples, 2 medium apple |
160 |
44g |
0g |
0g |
0mg |
0mg |
32g |
10g |
|
Questbar Chocalte Brownie Protein Bar - Protein, 1 Bar |
170 |
24g |
6g |
20g |
0mg |
340mg |
1g |
19g |
|
Dinner | ||||||||
|
Tyson - Chicken Fried Steak Patties, 2 pattie |
522 |
32g |
34g |
30g |
0mg |
348mg |
2g |
7g |
|
EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight | |||
|
Cardiovascular | ||||||||
|
Basketball, officiating |
1,555 |
120 | ||||||
September 17, 2016
|
FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
|
Breakfast | ||||||||
|
Glazed donuts - Donuts, 3 donut |
930 |
96g |
54g |
12g |
0mg |
1,050mg |
33g |
3g |
|
Little Debbie - Donut Sticks, 2 Donut |
460 |
50g |
28g |
2g |
20mg |
320mg |
30g |
0g |
|
Dinner | ||||||||
|
Taco Bell - Doritos Locos Taco, 2 taco |
340 |
26g |
18g |
16g |
50mg |
680mg |
2g |
4g |
|
Taco Bell - Nachos Supreme, 203 g |
450 |
46g |
24g |
13g |
25mg |
860mg |
4g |
8g |
