derekflanzraich's Food Diary For:
| Breakfast | Calories | Carbs | Fat | Protein | |
| Generic - White Onion - Chopped, 3 Tbsp | 12 | 3 | 0 | 0 | |
| Bob's Red Mill - Shredded Unsweetened Coconut, 4.5 g (3 T) | 30 | 1 | 3 | 0 | |
| Whole Foods - Rosemary Grilled Chicken Breast, 4 oz | 204 | 1 | 8 | 26 | |
| Athletic Greens - Athletic Greens, 1 Tbsp | 40 | 5 | 0 | 4 | |
| Broccoli - Raw, 0.25 cup, chopped | 7 | 1 | 0 | 1 | |
| Generic - Garlic Cloves, Minced, 1 clove | 4 | 1 | 0 | 0 | |
| Dymatize Elite - Whey Protein Isolate - Gourmet Vanilla, 1 scoop | 114 | 2 | 2 | 24 | |
| Egg - White, 3 Egg White | 51 | 0 | 0 | 9 | |
| Generic - Egg, 2 large egg | 140 | 2 | 10 | 12 | |
| 602 | 16 | 23 | 76 | ||
| Lunch | |||||
| Tomatoes - Red, ripe, raw, year round average, 0.3 medium whole (2-3/5" dia) | 7 | 1 | 0 | 0 | |
| Summer Fresh - Hummus - Chickpeas & Roasted Pinenut, 4 tbsp | 140 | 10 | 9 | 4 | |
| Lettuce - Mixed Greens, 0.9 cups | 5 | 1 | 0 | 0 | |
| Chicken - Breast, meat only, cooked, roasted, 1 cup, chopped or diced | 231 | 0 | 5 | 43 | |
| Cucumber - Sliced With Skin, 2 -4 Slices | 8 | 1 | 0 | 0 | |
| Cabbage - Red, raw, 0.2 cup, chopped | 6 | 1 | 0 | 0 | |
| Peppers - Sweet, green, raw, 0.2 cup, chopped | 6 | 1 | 0 | 0 | |
| 403 | 15 | 14 | 47 | ||
| Dinner | |||||
| Chicken Breast - Grilled/Baked, 3 oz | 187 | 0 | 1 | 23 | |
| Queen Creek Olive Mill - Mexican Lime Olive Oil, 1.5 Tbsp. (15ml) | 180 | 0 | 21 | 0 | |
| Watercress - Raw, 1 cup, chopped | 4 | 0 | 0 | 1 | |
| Peppers - Sweet, red, raw, 0.3 cup, chopped | 12 | 3 | 0 | 0 | |
| Red Onion - Raw, 0.2 Whole Small | 6 | 1 | 0 | 0 | |
| Avocados - Raw, 0.5 avocado, NS as to Florida or California | 161 | 9 | 15 | 2 | |
| Tomatoes - Red, ripe, raw, year round average, 0.3 cup cherry tomatoes | 8 | 2 | 0 | 0 | |
| Cucumber - Peeled, raw, 0.3 cup, pared, chopped | 5 | 1 | 0 | 0 | |
| Generic - Guacamole, 1 tablespoon | 25 | 4 | 6 | 1 | |
| 588 | 20 | 43 | 27 | ||
| Snacks | |||||
| Jay Robb's Whey Protein - Chocolate, 1 scoop (30g) | 110 | 1 | 0 | 25 | |
| Powerbutter - Peanut, 1 tbsp | 91 | 3 | 5 | 8 | |
| Spices - Cinnamon, ground, 1 tbsp | 18 | 5 | 0 | 0 | |
| Starbucks - Iced Venti Coffee Unsweetened, 1 Venti (24 oz) | 10 | 0 | 0 | 0 | |
| 229 | 9 | 5 | 33 | ||
| Totals | 1,822 | 60 | 85 | 183 | |
| derekflanzraich Daily Goal | 2,140 | 294 | 71 | 80 | |
| Remaining | 318 | 234 | -14 | -103 | |
| Calories | Carbs | Fat | Protein | ||
| *You've earned 700 extra calories from exercise today | |||||
Water Consumption
We recommend that you drink at least 8 cups of water a day. Click the arrows to add or subtract cups of water.
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