January 3, 2010

I cut and pasted this from my Sparkpeople page where I was figuring out a sample day of my eating plan. I want to eat more fruit and vegetables and less fat and white carbs. I'm going for a 55% carb, 20-25% protein, 20-25% fat ratio. This is a doable day for me. I have a mid morning, after school, and evening snack, in addition to 3 meals. The evening snack doesn't show up in the right place though. It's the chocolate....

Breakfast
	Calories	Fat	Carbohydrates	Protein
Yogurt, Liberte non-fat, 0.75 cup	80	0	8	13
Chia Mix, 2 tbsp	130	7	16	4
Quaker Quick Oats, 0.13 cup	39	1	7	1
Banana, fresh, 0.5 large (8" to 8-7/8" long)	63	0	16	1
Coffee w/ 1 T. cream, 1 serving	23	2	1	1
Granulated Sugar, 2 tsp	33	0	8	0
	367	10	56	20
Lunch
	Calories	Fat	Carbohydrates	Protein
Creamy Red Pepper and Tomato Soup, 1 cup	154	9	14	5
Banana, fresh, 0.5 large (8" to 8-7/8" long)	63	0	16	1
Bread - Healthy Way 20 Loaf, 1 serving	90	1	15	5
Red Ripe Tomatoes, 0.5 cup, chopped or sliced	19	0	4	1
Peppers, sweet, red, fresh, 0.5 cup, chopped	20	0	5	1
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb)	98	1	25	1
	443	11	79	12
Dinner
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, no skin, 100 grams	110	1	0	23
Rice, Uncle Ben's Whole Grain Brown, 0.5 cup	110	1	23	3
Carrots, cooked, 1 cup slices	55	0	13	1
Spinach, fresh, 2 cup	14	0	2	2
Mangoes, frozen Europe's Best, 1 cup	80	0	21	1
	368	3	59	30
Snack
	Calories	Fat	Carbohydrates	Protein
Chocolate with Hazelnuts, 1 serving	90	6	9	3
	90	6	9	3
AM Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
Cheddar Cheese, 1 oz	114	9	0	7
	196	10	21	7
PM Snack
	Calories	Fat	Carbohydrates	Protein
Tuna, Canned in Water, 0.5 cup, solid or chunks	89	1	0	20
Ryvita Multi-Grain, 2 serving	90	1	17	2
	179	2	17	22
	1,644	42	241	94
	1600 - 1700	44 - 46	220 - 230	80 - 84