derekflanzraich's Food Diary For:
| Breakfast | Calories | Carbs | Fat | Protein | |
| Spinach - Cooked, boiled, drained, without salt, 0.3 cup | 12 | 2 | 0 | 2 | |
| Red Onion - Raw, 0.3 Whole Small | 9 | 2 | 0 | 0 | |
| Organic - Quinoa, Cooked, 1/4 cup dry | 172 | 31 | 3 | 6 | |
| Peppers - Sweet, red, raw, 0.2 cup, chopped | 8 | 2 | 0 | 0 | |
| Athletic Greens - Athletic Greens, 1 Tbsp | 40 | 5 | 0 | 4 | |
| Generic - Egg, 2 large egg | 140 | 2 | 10 | 12 | |
| Dymatize Elite - Whey Protein Isolate - Gourmet Vanilla, 1 scoop | 114 | 2 | 2 | 24 | |
| Egg - White, 4 Egg White | 68 | 0 | 0 | 12 | |
| Generic - Garlic Cloves, Minced, 1 clove | 4 | 1 | 0 | 0 | |
| Broccoli - Raw, 0.3 cup, chopped | 9 | 2 | 0 | 1 | |
| Mushrooms - Raw, 0.5 cup, pieces or slices | 8 | 1 | 0 | 1 | |
| 584 | 50 | 15 | 62 | ||
| Lunch | |||||
| Vegetable - Baby Carrots, 0.9 oz (14 pieces) | 11 | 2 | 0 | 0 | |
| Deli Chicken Breast - Sliced, 6 slices | 120 | 6 | 1 | 18 | |
| Raw Veggies - Orange Bell Pepper, 0.5 medium (148g/5.3oz) | 19 | 3 | 0 | 1 | |
| 150 | 11 | 1 | 19 | ||
| Dinner | |||||
| Dig Inn - Rosemary Turkey, 3 oz. | 137 | 2 | 2 | 27 | |
| Dig Inn - Roasted Sweet Potatoes, 4 oz | 119 | 20 | 4 | 1 | |
| Dig Inn - Kale & Apple Salad, 1.67 oz | 63 | 6 | 5 | 1 | |
| Dig Inn - Roasted Vegetable Medley - Small Plate, 6 oz | 157 | 13 | 10 | 3 | |
| 476 | 41 | 21 | 32 | ||
| Snacks | |||||
| Spices - Cinnamon, ground, 1 tbsp | 18 | 5 | 0 | 0 | |
| Starbucks - Iced Venti Coffee Unsweetened, 1 Venti (24 oz) | 10 | 0 | 0 | 0 | |
| Homemade - Green Tea, 16 oz | 0 | 0 | 0 | 0 | |
| 28 | 5 | 0 | 0 | ||
| Totals | 1,238 | 107 | 37 | 113 | |
| derekflanzraich Daily Goal | 1,660 | 228 | 55 | 62 | |
| Remaining | 422 | 121 | 18 | -51 | |
| Calories | Carbs | Fat | Protein | ||
| *You've earned 250 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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