Content

Food Protein Carb Fat Quantity (g)

Breakfast
Multigrain Bread 13.4 43.3 4.2 80
Eggs 11.8 0 7.8 50
Egg whites 11 0.7 0.2 33
Turkey 22.8 0 0.9 50
Olive Oil 93.3 7

Snack
Cappuccino 4 5.8 4
Apple (1) 0.7 23 0.3

Lunch Pita bread 9.1 55.7 1.2 60

Tomato (slice x2) 0.2 1.2 0
Tzatziki (tbsp x2) 1.06 1.88 2.54
Chicken skewers 31 0 3.6 200
Mini pita bread 9.1 55.7 1.2 30

Dinner Rice 2.9 26 0.4 200

Chicken 31 0 3.6 150
Carrots (serving) 0 1 0
Mini tomatoes (4) 0 4 0
Olive oil 93.3 7
Crackers 1.8 66.2 13.4 15
Parmesan 38 4.1 29 5
 Protein Carb Fat GOAL Protein Carb Fat
138 182 48

10.72 34.64 3.36

5.9 0 3.9
3.63 0.231 0.066
11.4 0 0.45
0 0 6.531
Sum 31.65 34.871 14.307

Sum 4 5.8 4
Sum 0.7 23 0.3

5.46 33.42 0.72

0.2 1.2 0
1.06 1.88 2.54
62 0 7.2
2.73 16.71 0.36
Sum 71.45 53.21 10.82

5.8 52 0.8
46.5 0 5.4
0 0 0
0 0 0
0 0 6.531
0.27 9.93 2.01
1.9 0.205 1.45
Sum 54.47 62.135 16.191

TOTAL 162.27 179.016 45.618

 Whole wheat slice (x2)
Turkey slice
Milner slice
Peanut butter (tbsp)
Banana
Χυμός ροδάκινο

Lunch Pita bread 9.1 55.7 1.2 60

Tomato (slice x2) 0.2 1.2 0
Tzatziki (tbsp x2) 1.06 1.88 2.54
Chicken skewers 31 0 3.6 100
Pita bread 9.1 55.7 1.2 60
Tomato (slice x2) 0.2 1.2 0
Tzatziki (tbsp x2) 1.06 1.88 2.54
Chicken skewers 31 0 3.6 100

Dinner Rice 4 29 0 200

Boneless chicken leg 28 0 6 150
Olive oil 93.3 7
Crackers 1.8 66.2 13.4 15
Parmesan 38 4.1 29 5
Honey (tsp)

Cappuccino 4 5.8 4

Top round 30 0 9.5 150

Boneless chicken leg 28 0 6 150
Dinner Pasta 7 41 1 125
Chicken 31 0 3.6 150
 P C F

8 48 4
3.6 0.9 0.35
5.6 0 3.6
5 3 8
1.5 31 0.5
0.5 32.5 0
Sum 24.2 115.4 16.45 706.45

5.46 33.42 0.72 OR regular lunch plus bread

0.2 1.2 0
1.06 1.88 2.54
31 0 3.6
5.46 33.42 0.72
0.2 1.2 0
1.06 1.88 2.54
31 0 3.6

Sum 75.44 73 13.72 717.24

8 58 0
42 0 9
0 0 6.531
0.27 9.93 2.01
1.9 0.205 1.45
0 8.5 0

Sum 52.17 76.635 18.991 686.139

Sum 4 5.8 4

TOTAL 155.81 270.835 53.161 2185.029

45 0 4.275
42 0 2.52
 8.75 51.25 1.25
46.5 0 5.4
Sum 55.25 51.25 6.65
 Toast slice (x3)
Turkey slice
Milner slice
Forest fruit jam 0 60 0 20
Banana
Banana
Cappuccino 4 5.8 4

Lunch Pita bread 9.1 55.7 1.2 60

Tomato (slice x2) 0.2 1.2 0
Tzatziki (tbsp x2) 1 2 2.5
Chicken skewers 31 0 3.6 100
Pita bread 9.1 55.7 1.2 60
Tomato (slice x2) 0.2 1.2 0
Tzatziki (tbsp x2) 1 2 2.5
Chicken Gyros (x1)

Dinner Rice 4 29 0 200

Boneless chicken leg 28 0 6 150
Honey (tsp)
Olive oil 93.3 7
Parmesan 38 4.1 29 5
Olive oil 93.3 7
Crackers 1.8 66.2 13.4 15
Honey (tsp)

Top round 30 0 9.5 150

Boneless chicken leg 28 0 6 150
Dinner Pasta 7 41 1 125
Chicken 31 0 3.6 150
 P C F

9.3 40.2 3.0

3.6 0.9 0.4
5.6 0.0 3.6
0.0 12.0 0.0
1.5 31.0 0.5
1.5 31.0 0.5
4.0 5.8 4.0
Sum 25.5 120.9 12.0 693.2

5.5 33.4 0.7

0.2 1.2 0.0
1.1 1.9 2.5
31.0 0.0 3.6
5.5 33.4 0.7
0.2 1.2 0.0
1.1 1.9 2.5
24.0 2.0 8.0

Sum 68.4 75.0 18.1 736.8

8.0 58.0 0.0

42.0 0.0 9.0
0.0 8.5 0.0
0.0 0.0 6.5
1.9 0.2 1.5
0.0 0.0 6.5
0.3 9.9 2.0
0.0 8.5 0.0
Sum 52.2 85.1 25.5 778.9

TOTAL 150.1 286.8 59.6 2284.1

GOAL 147.0 310.0 68.0 2438.0

45.0 0.0 4.3

42.0 0.0 2.5
 8.8 51.3 1.3
46.5 0.0 5.4
Sum 55.3 51.3 6.7
OR regular lunch plus bread