NOTES:

BREAKFAST
MEAL DESCRIPTION
TARGET
CALORIES CARBS FAT PROTEIN
300-400 20-60 15-25
NOTES:
BREAKFAST
EXCHANGE LOG
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Oatmeal 1/2 cup 150 27 3 6 0
Post, Shredded Wheat, spoons size 1 cup 170 40 1 6 0
Fiber One- Original 1/2 cup 60 25 1 2 105
Weetabix 2 biscuits 134 26 1 4 100
Egg 1 ea 70 0 5 6 70
Premier Protein, Vanilla Shake 1 fl oz 160 2 3 30 370
Whole Milk 1 cup 146 11 8 8 98
2% Milk 1 cup 122 11 5 8 100
Banana 1 ea 72 18 0 1 1
Orange 1 ea medium 69 18 0 1 1
Blueberries 1 Cup 83 21 0 1 1
strawberries 1 cup, halves 49 12 0 1 2
Pears 1 ea, medium 96 26 0 1 2
Raspberry 1 cup 64 15 1 1 1
Grapes 1 cup 62 16 0 1 2
Fage - 0% Greek Yogurt Plain 8 oz 130 9 0 23 85
Yoplait - Original Mountin Blueberry 1 container 170 33 2 5 85
Onions - Raw 1 cup 67 16 0 1 5
Spinach - Raw 1 cup 7 1 0 1 24
Tomato 1 ea, medium 16 9 1 2 11
Bread - Whole-wheat, toasted 1 slice 78 15 1 3 168
Whole Wheat Tortilla 1 tortilla 130 24 2 5 300
Pancakes - Plain 1oz 55 10 1 1 178
Turkey Bacon 1 slice 35 0 3 2 180
Waffles - Buttermilk Waffles 1 waffle 90 14 3 2 210
Cheddar Cheese 1 oz 110 0 9 7 180
Bacon 1 slice 42 0 3 3 192
Sausage 1 patty 140 1 13 5 220
Coffee 8 fl oz 2 0 0 0 5
Bagel 1 bagel 270 52 2 10 460
Cream - Half and half 1 cup 315 10 28 7 99
Butter 1 TBSP 102 0 12 0 82
Granulated White 1 tsp 15 4 0 0 0
Glazed Doughnut 1 Ea 121 14 6 1 114
Mcdonald's - Sausage Mcmuffin 1 Sandwich 440 30 27 21 850
YOUR FOOD SERVING
CAL. CARBS FAT PRO. SOD.
Post, Shredded Wheat, spoons size 1 cup 170 40 1 6 0
Orange 1 ea medium 69 18 0 1 1
2% Milk 1 cup 122 11 5 8 100
Granulated White 1 tsp 15 4 0 0 0
TOTAL 376 73 6 15 100
SAMPLE MEAL #1
SAMPLE MEAL #2
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Egg 2 ea 140 0 10 12 140
Bread - Whole-wheat, toasted 1 slice 78 15 1 3 168
Turkey Bacon 2 slice 70 0 6 4 360
Orange 1 ea medium 69 18 0 1 1
TOTAL 357 33 17 20 669
YOUR FIRST MEAL OF THE DAY
SHOULD CONTAIN A MIX OF CARBS
PROTEINS AND FAT. IT IS GOOD TO
START OFF YOU DAY HIGH ENERGY
FOODS
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.




TOTAL
MY BREAKFAST
NOTES:
SNACK#1
MEAL DESCRIPTION
TARGET
CALORIES CARBS FAT PROTEIN
150-200 < 30 15
YOUR FOOD SERVING
CAL. CARBS FAT PRO. SOD.
Whey Protein Shake - Chocolate 1 scoop 110 4 0 22 60
Stawberries 1/2 cup 25 3 1 1 1
2% Milk 1 cup 122 11 5 8 100

TOTAL 255 18 6 31 161

SAMPLE MEAL #1
SAMPLE MEAL #2
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Fage - 0% Greek Yogurt Plain 8 oz 130 9 0 23 85
Banana 1 ea 72 18 0 1 1


TOTAL 357 27 0 24 86
YOUR FIRST SNACK SHOULD HAVE A
HIGHER CARB CONTENT. THIS IS A
GOOD TIME OF DAY TO EAT YOUR
FRUIT.
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Fruit and Protein Bar (Balance Bar)



TOTAL
MY SNACK
NOTES:
SNACK #1
EXCHANGE LOG
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Apple 1 med 72 19 0 0 1
Orange 1 med 69 18 0 1 1
Grapes 1 cup 62 16 0 1 2
Stawberries 1 cup 50 6 2 1 2
Blueberrie 1 cup 83 21 0 1 1
Kiwi 1 ea 41 10 0 1 2
Pineapple 1 cup 82 22 0 1 2
Pear 1 med 96 26 0 1 2
Plum 1 med 30 8 0 0 0
Banana 1 ea 72 18 0 1 1
Fage - 0% Greek Yogurt Plain 8 oz 130 9 0 23 85
Dannon - All Natural Plain Nonfat Yogurt
Plain 225g
100 15 0 11 150
Ronnybrook - Yogurt - Peach 6 oz 130 18 6 5 70
Yoplait - Original Mountin Blueberry 1 container 170 33 2 5 85
Whey Protein Shake - Chocolate 1 scoop 110 4 0 22 60
Pudding Snack Pack Cup 1 pudding cup 100 20 3 1 125
Quaker Oats - Chewy Chocolate Chunk 1 ea 90 19 2 1 80
Cottage cheese - Lowfat, 1% milkfat 4 oz 81 3 1 14 459
Dove - Rich Dark Chocolate Squares 1 pc 42 5 3 0 0
Raspberry Sorbet 1/2 cup 36 9 0 1 0
Cookies - Chocolate chip 1 ea 69 9 4 1 49
Doritos 11 Chips 150 18 8 2 180
Snickers 1 Bar 250 33 12 4 120
Soda 1 Can 170 46 0 0 65
NOTES:
LUNCH
MEAL DESCRIPTION
TARGET
CALORIES CARBS FAT PROTEIN
<550 30-100 >15
YOUR FOOD SERVING
CAL. CARBS FAT PRO. SOD.
Bread - Whole-wheat 2 slice 138 26 2 6 296
Oven Roasted Turkey Breast 4 oz 100 1 1 18 1020
Tomato 1/4" slice 5 1 0 0 0
Romaine Lettuce 2 leaf 10 0 0 0 4
Mustard 1 tsp 4 0 0 0 55
Cheddar Cheese 1 oz 110 0 9 7 180
TOTAL 350 28 12 31 1500
SAMPLE MEAL #1
SAMPLE MEAL #2
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Chili - Homemade 2 cup
240 24 8 34 860
Cheddar Cheese 1 oz 110 0 9 7 180
6 in White Roll 1/2

TOTAL 357 33 17 20 669
LUNCH SHOULD BE A BALANCED MEAL.
YOU HAVE THE MOST NUTRIENT BREAK-
DOWN OPTIONS WITH LUNCH, SO IF YOU
FEEL LIKE EATING A CARB RICH MEAL,
NOW IS THE TIME.
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.




TOTAL
MY LUNCH
NOTES:
LUNCH
EXCHANGE LOG
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Bread - Whole-wheat 1 slice 69 13 1 3 148
Oven Roasted Turkey Breast 2 oz 50 1 1 9 510
Ham - Virginia, Thin Sliced 4 oz 120 5 2 12 480
Tomato 1/4" slice 5 1 0 0 0
Romaine Lettuce 2 leaf 10 0 0 0 4
Pickle 1 spear 5 1 0 0 320
Cucumber 1 slice 1 0 0 0 0
Bean Sprouts 1 oz 8 1 0 1 0
Mustard 1 tsp 4 0 0 0 55
Chili - Homemade 1 cup 120 12 4 17 430
Progresso Vegetable Classics 1 cup 100 20 2 4 690
Tossed Salad - Lettuce, Cucumber 2 cup 80 5 0 3 17
Deli Ham Wrap - Homemade 1 wrap 170 0 0 0 0
Pita, whole-wheat 1 pita, 6.5" 170 35 2 6 340

Pasta 1 cup 220 43 1 8 0
Sushi - California Sushi Roll 1 piece 18 4 1 0 63
Teriyaki Chicken White Rice Bowl 1/2 bowl 220 30 3 14 475
Burrito - homemade 1 burrito 500 28 32 33 782
Cheddar Cheese 1 oz 110 0 9 7 180
6 in Roll
Ranch dressing
Pepperoni Pizza 1 slice 280 32 11 14 560
Pretzals
Mcdonald's - Big Mac Meal 1 med size 1,050 151 48 29 1,320
Coca-cola 12 oz (1 can) 140 39 0 0 45
Mug Rootbeer 1 can 160 43 0 0 65
Best Foods Mayonnaise 1 TBSP 90 0 10 0 90
Doritos 11 Chips 150 18 8 2 180
NOTES:
SNACK#2
MEAL DESCRIPTION
TARGET
CALORIES CARBS FAT PROTEIN
150-300 <15 15-25
YOUR FOOD SERVING
CAL. CARBS FAT PRO. SOD.
Hummus 2 TBSP 70 4 5 2 130
Carrots - Baby 1 med 4 1 0 0 8
Celerey 1 cup 8 0 0 0 0
Broccoli 1 cup 30 6 0 2 29
Walnuts 10 ea 75 8 34 8 1
TOTAL 183 19 39 12 168
SAMPLE MEAL #1
SAMPLE MEAL #2
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Almond 23 ea 164 6 14 6 0
Original Beef Jerky 1 oz 80 3 1 15 590


TOTAL 244 9 15 21 590
YOUR SECOND SNACK SHOULD HAVE
A HIGHER PROTEIN CONTENT. THIS
IS A GOOD TIME OF DAY TO EAT VEG-
GIES.
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.




TOTAL
MY SNACK
NOTES:
SNACK #2
EXCHANGE LOG
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Almond 23 ea
164 6 14 6 0
Peanut 12 ea 160 7 12 7 190
Cashew 1 oz 156 9 12 5 3
Walnuts 10 ea 75 8 34 8 1
Hummus 2 TBSP 70 4 5 2 130
Original Beef Jerky 1 oz 80 3 1 15 590
Carrots - Baby 1 med 4 1 0 0 8
Celerey 1 cup 8 0 0 0 0
Broccoli 1 cup 30 6 0 2 29
Cauliflower 1 cup 25 5 0 2 30
Tuna Fish 1 cup 179 0 1 39 521
Black Forest Ham 1 slice 30 0 1 5 300
Oven Roasted Turkey Breast 2 oz 50 1 1 9 510
Roast Beef 4 slices 60 1 1 10 760
Peanut Butter 1 TBSP 104 4 8 4 130
Cheddar Cheese Cube 6 cubes 90 0 7 4 105
Wheat Thin 16 crackers 140 22 5 2 230
Triscuit Original 6 crackers 120 20 4 3 160
Cheeze-it 29 crackers 130 20 5 4 250
Peanut Butter Crackers 4 crackers 130 16 6 3 220
Ranch Dressing
Ruffles Potato Chips 12 chips 160 15 10 2 160
Snickers 1 bar 250 33 12 4 120
Coca-cola 12 oz 140 39 0 0 45
Soda 1 Can 170 46 0 0 65
Ruffles Potato Chips 12 chips 160 15 10 2 160
NOTES:
DINNER
MEAL DESCRIPTION
TARGET
CALORIES CARBS FAT PROTEIN
450 <25 40-60
YOUR FOOD SERVING
CAL. CARBS FAT PRO. SOD.
Chicken Breast boneless skinless 3.5 oz 188 0 3 23 510
Steamed Mixed Vegetables 1.5 cup 75 9 0 6 0
Spinach - Cooked 1 cup 41 7 0 5 55
Speghetti Squash 1 cup 42 10 0 1 17
Mustard 1 tsp 4 0 0 0 55
Cheddar Cheese 1 oz 110 0 9 7 180
TOTAL 460 26 12 42 827
SAMPLE MEAL #1
SAMPLE MEAL #2
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Salmon 4 oz
200 0 15 23 75
Asparagus- cooked 1/2 cup 20 4 0 2 4
Cauliflower - Cooked 1/2 cup 14 3 0 1 320
Quinoa 1/4 cup 170 24 3 6 0
TOTAL 404 31 18 32 399
DINNER SHOULD BE A MEAL LOW IN
CARBS. YOUR BEST BET IS A CHOICE OF
PROTEIN AND 2-3 VEGETABLES. AVOID
POTATOS, ROLLS, PASTA ETC.
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.




TOTAL
MY LUNCH
NOTES:
DINNER
EXCHANGE LOG
YOUR FOOD SERVING CAL. CARBS FAT PRO. SOD.
Steak- grilled 3 oz 225 0 13 25 148
Chicken Breast boneless skinless 3.5 oz 188 0 3 23 510
Pork Loin Chop Boneless 4 oz 130 1 3 22 480
Broccoli 1/2 cup 54 11 1 4 0
Asparagus- cooked 1/2 cup 20 4 0 2 4
Cauliflower - Cooked 1/2 cup 14 3 0 1 320
Steamed Green Beans 1/2 cup 22 5 0 2 0
Steamed Mixed Vegetables 1.5 cup 75 9 0 6 0
Spinach - Cooked 1 cup 41 7 0 5 55
Zucchini - Steamed 1 cup 21 4 0 2 430
Squash - Butternut 1 cup 82 22 0 2 690
Speghetti Squash 1 cup 42 10 0 1 17
Quinoa 1/4 cup 170 24 3 6 0
Baked Russet Potato 1 med 161 37 0 4 340
8
Salmon
Chili
Minestrone
Corn 1 cup 133 30 2 4 0
Rice - White 1 cup 205 45 0 4 63
Rice - Brown 1 cup 216 45 2 5 475
Dinner Roll 1 sm roll 100 20 1 3 782
Taco
Spaghetti 1 cup 220 43 1 8
Ranch dressing


Alfredo pasta W/ Breadsticks
Pizza
Curry Masala W/Rice
French Fries

NOTES:
WEEK 1
EXERCISE PROGRAM
GOALS MONDAY
WORKOUT SETS REPS TIME DURATION

GOALS TUESDAY
WORKOUT SETS REPS TIME DURATION

GOALS WED.
WORKOUT SETS REPS TIME DURATION

GOALS THURSDAY
WORKOUT SETS REPS TIME DURATION

GOALS FRIDAY
WORKOUT SETS REPS TIME DURATION

GOALS SATURDAY
WORKOUT SETS REPS TIME DURATION

GOALS SUNDAY
WORKOUT SETS REPS TIME DURATION

WEEKLY GOAL:
NOTES:
WEEK 1
NUTRITION PROGRAM
GOALS MONDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS TUESDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS WED.
CALORIES CARBS PROTIEN FAT FIBER

GOALS THURSDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS FRIDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS SATURDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS SUNDAY
CALORIES CARBS PROTIEN FAT FIBER

WEEKLY GOAL:
NOTES:
WEEK 2
EXERCISE PROGRAM
GOALS MONDAY
WORKOUT SETS REPS TIME DURATION

GOALS TUESDAY
WORKOUT SETS REPS TIME DURATION

GOALS WED.
WORKOUT SETS REPS TIME DURATION

GOALS THURSDAY
WORKOUT SETS REPS TIME DURATION

GOALS FRIDAY
WORKOUT SETS REPS TIME DURATION

GOALS SATURDAY
WORKOUT SETS REPS TIME DURATION

GOALS SUNDAY
WORKOUT SETS REPS TIME DURATION

WEEKLY GOAL:
NOTES:
WEEK 2
NUTRITION PROGRAM
GOALS MONDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS TUESDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS WED.
CALORIES CARBS PROTIEN FAT FIBER

GOALS THURSDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS FRIDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS SATURDAY
CALORIES CARBS PROTIEN FAT FIBER

GOALS SUNDAY
CALORIES CARBS PROTIEN FAT FIBER

WEEKLY GOAL: