derekflanzraich's Food Diary For:

Breakfast Calories
kcal
Carbs
g
Fat
g
Protein
g
Generic - White Onion - Chopped, 3 Tbsp 12 3 90 0 2 0 8
Bob's Red Mill - Shredded Unsweetened Coconut, 4.5 g (3 T) 30 1 15 3 82 0 3
Whole Foods - Rosemary Grilled Chicken Breast, 4 oz 204 1 2 8 40 26 58
Athletic Greens - Athletic Greens, 1 Tbsp 40 5 55 0 0 4 45
Broccoli - Raw, 0.25 cup, chopped 7 1 65 0 8 1 27
Generic - Garlic Cloves, Minced, 1 clove 4 1 83 0 0 0 17
Dymatize Elite - Whey Protein Isolate - Gourmet Vanilla, 1 scoop 114 2 7 2 11 24 82
Egg - White, 3 Egg White 51 0 0 0 0 9 100
Generic - Egg, 2 large egg 140 2 5 10 62 12 33
602 16 11 23 36 76 53
Lunch
Tomatoes - Red, ripe, raw, year round average, 0.3 medium whole (2-3/5" dia) 7 1 75 0 9 0 16
Summer Fresh - Hummus - Chickpeas & Roasted Pinenut, 4 tbsp 140 10 29 9 59 4 12
Lettuce - Mixed Greens, 0.9 cups 5 1 75 0 0 0 25
Chicken - Breast, meat only, cooked, roasted, 1 cup, chopped or diced 231 0 0 5 21 43 79
Cucumber - Sliced With Skin, 2 -4 Slices 8 1 68 0 9 0 23
Cabbage - Red, raw, 0.2 cup, chopped 6 1 80 0 4 0 16
Peppers - Sweet, green, raw, 0.2 cup, chopped 6 1 79 0 7 0 14
403 15 16 14 34 47 50
Dinner
Chicken Breast - Grilled/Baked, 3 oz 187 0 0 1 11 23 89
Queen Creek Olive Mill - Mexican Lime Olive Oil, 1.5 Tbsp. (15ml) 180 0 0 21 100 0 0
Watercress - Raw, 1 cup, chopped 4 0 34 0 6 1 60
Peppers - Sweet, red, raw, 0.3 cup, chopped 12 3 78 0 9 0 13
Red Onion - Raw, 0.2 Whole Small 6 1 88 0 0 0 12
Avocados - Raw, 0.5 avocado, NS as to Florida or California 161 9 20 15 76 2 4
Tomatoes - Red, ripe, raw, year round average, 0.3 cup cherry tomatoes 8 2 75 0 9 0 16
Cucumber - Peeled, raw, 0.3 cup, pared, chopped 5 1 69 0 12 0 19
Generic - Guacamole, 1 tablespoon 25 4 24 6 71 1 5
588 20 14 43 67 27 19
Snacks
Jay Robb's Whey Protein - Chocolate, 1 scoop (30g) 110 1 4 0 0 25 96
Powerbutter - Peanut, 1 tbsp 91 3 14 5 49 8 37
Spices - Cinnamon, ground, 1 tbsp 18 5 88 0 8 0 4
Starbucks - Iced Venti Coffee Unsweetened, 1 Venti (24 oz) 10 0 - 0 - 0 -
229 9 17 5 21 33 62
 
Totals 1,822 60 14 85 44 183 42
derekflanzraich Daily Goal 2,000 100 20 66 30 251 50
Remaining 178 40 - -19 - 68 -
Calories
kcal
Carbs
g
Fat
g
Protein
g
*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.

16

Today's Food Notes

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