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Diet Plan Sample Assignment

August 21, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Waffles - Waffles, 2 serving

400

62g

14g

8g

30mg

740mg

18g

2g

Lunch

Totino's - Pizza Rolls- Pepperoni, 13.8 rolls

506

60g

21g

16g

23mg

943mg

5g

2g

Dinner

Homemade - Ribeye Steak Grilled, 3 ox (85g)

207

0g

12g

23g

78mg

48mg

0g

0g

August 22, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Quaker - Chocolate Chip Granola, 8 bar

800

136g

28g

8g

0mg

600mg

56g

8g

Milk - Skim, 4 Cup

360

52g

0g

32g

20mg

460mg

44g

0g

Lunch

Totino's - Pizza Rolls- Pepperoni, 12 rolls

440

52g

18g

14g

20mg

820mg

4g

2g

Gatorade - Gatorade, 120 fl oz

780

204g

0g

0g

0mg

1,620mg

204g

0g

Dinner

Homemade - Chicken Parm Sandwich, 1 sandwich

565

40g

29g

36g

0mg

0mg

0g

0g

tofu noodles - Noodles, 2 cup

80

12g

2g

4g

0mg

0mg

0g

8g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Baseball

1,700

180

August 23, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Market - Banana, 2 banana

210

54g

0g

2g

0mg

2mg

28g

6g

Monster - Energy, 24 oz

300

81g

0g

0g

0mg

540mg

81g

0g

Lunch

Dunkin' Donuts - Ham and Cheese, 1 sandwich

440

54g

14g

24g

50mg

1,380mg

3g

2g

Speedway - Cappicuno, 8 oz

140

24g

5g

1g

0mg

220mg

18g

0g

Dinner

Buffalo wings - Wings, 10 pieces

180

5g

11g

14g

55mg

1,230mg

0g

0g

Wendy's - French Fry Small, 91 g

310

40g

15g

4g

0mg

330mg

0g

4g

August 24, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Noah's Bagels - Chocolate Chip Bagel, 2 bagel

580

120g

7g

18g

0mg

1,020mg

24g

6g

Milk - Chocolate, 2 cup

415

52g

17g

16g

60mg

300mg

48g

4g

Dinner

Subway - Turkey Sub Sandwich, 12 inch

560

92g

7g

36g

40mg

1,620mg

14g

10g

Lays - Bbq Baked Chips, 1 oz(16 crisps)

120

22g

3g

2g

0mg

190mg

3g

2g

August 25, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Eggs - Scrambled (whole egg), 3 cup

1,096

15g

81g

73g

2,323mg

1,848mg

11g

0g

Sausage Patty - Sausage Patty, 2 cooked (4oz)

280

0g

18g

20g

75mg

75mg

0g

0g

Gatorade - G2, 20 fl oz

45

12g

0g

0g

0mg

270mg

12g

0g

Lunch

Apples - Apples, 1 medium apple

80

22g

0g

0g

0mg

0mg

16g

5g

Dinner

Pizza Hutt - Large Hand-Tossed Pepperoni Pizza, 4 Slice

1,320

152g

56g

60g

140mg

3,640mg

20g

8g

August 26, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Bacon - Bacon, 4 pieces

160

2g

14g

10g

30mg

640mg

2g

0g

Lunch

Hamline - Grilled Cheese Sandwich, 2 pieces bread

180

64g

14g

18g

15mg

250mg

11g

9g

Dinner

Longhorn - Steak, 12 oz

640

4g

30g

72g

190mg

1,060mg

0g

0g

Mashed - Potatoes, 156 g

156

17g

9g

4g

25mg

73mg

2g

2g

August 27, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Lunch

Clover Valley - Pretzels and Cheese, 1 package

80

13g

3g

2g

5mg

350mg

2g

1g

Snack - Cool Ranch Doritos, 4 oz.

600

72g

32g

8g

0mg

720mg

4g

8g

Dinner

Talapia Fish - Fish, 8 oz cooked

200

2g

2g

40g

80mg

50mg

0g

0g

Green - Beans, 1 cup

40

8g

0g

2g

0mg

580mg

4g

4g

August 28, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Mcdonald's - Mcgriddle, 2 each

840

88g

44g

22g

70mg

2,060mg

30g

4g

Lunch

Big chewy - Granola Bar, 3 bar

540

90g

18g

6g

0mg

360mg

39g

6g

Dinner

Taco Bell - Steak Quesadilla, 362 g

1,040

76g

56g

56g

150mg

2,400mg

6g

8g

Taco Bell - Soft Shell Taco, 2 taco (92g)

380

34g

18g

18g

50mg

1,000mg

2g

6g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Baseball

2,078

220

August 29, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

apple oatmeal - Oatmeal, 7 srrv

910

189g

11g

21g

0mg

1,190mg

84g

21g

Market - Banana, 2 banana

210

54g

0g

2g

0mg

2mg

28g

6g

Lunch

Homemade - ++ Chicken Nuggets ++, 12 nugget

576

31g

36g

30g

48mg

1,080mg

0g

0g

Dinner

Ramen - Beef, 3 block

1,140

156g

42g

24g

0mg

4,740mg

6g

6g

August 30, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Mcdonald's - Breakfast Sausage Burrito, 2 Burrito

600

52g

32g

24g

230mg

1,580mg

4g

2g

Lunch

Homemade - Ham and Mustard Sandwich, 2 sandwich

640

98g

6g

28g

70mg

400mg

0g

0g

Dinner

taco - Taco, 3 shell

600

45g

30g

30g

0mg

0mg

6g

3g

Rice - Mexican Rice, 0.38 cup

299

43g

13g

5g

0mg

731mg

8g

3g

August 31, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Homemade - Breakfast Cassarole, 1/8 of Dish

372

22g

20g

29g

341mg

394mg

0g

1g

Homemade - Breakfast Cassarole, 0.175 of Dish

521

30g

28g

40g

478mg

552mg

0g

1g

Dinner

Lunchable - Nachos, 2 package

740

80g

42g

12g

20mg

1,680mg

6g

8g

September 1, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Eggs - Scrambled (whole egg), 4.1 cup

1,497

20g

110g

100g

3,175mg

2,526mg

16g

0g

Lunch

Banquet - Chicken Breast Patties, 2 patty (68g)

340

30g

16g

16g

20mg

520mg

2g

6g

Dinner

Grilled - Brat, 1 brat

210

25g

23g

18g

0mg

0mg

0g

0g

Lays - Bbq Baked Chips, 1 oz(16 crisps)

120

22g

3g

2g

0mg

190mg

3g

2g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Golf, carrying clubs

1,083

130

September 2, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Schwan's - Breakfast Pizza, 1 One pizza

390

39g

18g

18g

85mg

860mg

10g

2g

Lunch

chicken ramen - Ramen, 1 block with seasoning

380

52g

14g

8g

0mg

1,660mg

2g

2g

Dinner

Tilapia Filet - Tilapia Filet, 113 g

100

0g

3g

20g

40mg

75mg

0g

0g

Costco - Ceasar Salad, 4 cups

220

12g

16g

8g

20mg

640mg

4g

2g

September 3, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Glazed donuts - Donuts, 4 donut

1,240

128g

72g

16g

0mg

1,400mg

44g

4g

Lunch

Hamburger - Hamburger, 6 oz

300

24g

13g

21g

55mg

290mg

3g

1g

Dinner

Wendy's frosty - Frosty, 1 cup

290

48g

7g

8g

30mg

135mg

40g

3g

Wendy's - Chicken Wrap, 1 wrap

260

25g

10g

19g

55mg

740mg

3g

1g

September 4, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Pancakes - Buttermilk, 6 oz

385

49g

16g

12g

98mg

886mg

0g

0g

Lunch

Peanut Butter - Peanut Butter and Jelly Sandwich, 2 sandwich

760

60g

34g

18g

0mg

310mg

34g

5g

Dinner

General Mills - Cocao Puffs, 2.25 cup

300

69g

5g

3g

0mg

450mg

30g

6g

September 5, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Taco Bell - Taco Bell Cinnamon Twists, 2 serving (35g)

340

54g

12g

2g

0mg

420mg

24g

2g

Lunch

Homemade - Grilled Chicken Quesadilla, 2 tortilla

1,020

72g

22g

40g

150mg

800mg

10g

9g

Dinner

Chic Fil A - Classic Sandwhich, 1 Sandwhich

440

41g

18g

23g

55mg

1,390mg

5g

2g

Chic-fil-a - Waffle Fries Small, 2 container

620

74g

32g

6g

0mg

280mg

0g

6g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Basketball, officiating

972

75

September 6, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Noah's Bagels - Chocolate Chip Bagel, 2 bagel

580

120g

7g

18g

0mg

1,020mg

24g

6g

Dinner

Subway - Chicken, Bacon, & Ranch Sub, 12 " Sub

1,140

94g

56g

70g

190mg

2,100mg

16g

10g

Subway - White Macadamia Nut Cookie, 3 cookie

660

87g

33g

6g

45mg

390mg

54g

3g

September 7, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Dunkin' Donuts - Blueberry Bagel, 3 serving(s)

960

204g

3g

33g

0mg

1,710mg

36g

12g

Lunch

Taco Bell - Cheese Quesadilla, 2 quesadilla

920

74g

52g

38g

100mg

1,960mg

6g

8g

Dinner

Pork Chop - Cooked Pork Chop, Bone In, 112 g

200

0g

10g

23g

75mg

60mg

0g

0g

Grilled Asparagus - Grilled Asparagus, 3 cup (134 g)

81

16g

1g

9g

0mg

9mg

8g

8g

September 8, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Eggs - Scrambled (whole egg), 4 cup

1,461

19g

107g

98g

3,098mg

2,464mg

15g

0g

Bacon - Bacon, 4 pieces

160

2g

14g

10g

30mg

640mg

2g

0g

Dinner

Hamline - Grilled Cheese Sandwich, 2 pieces bread

180

64g

14g

18g

15mg

250mg

11g

9g

Homemade - Ham and Potato Soup, 6 cups

260

40g

10g

16g

120mg

572mg

6g

6g

September 9, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Lunch

Subway - 6" Ham & Swiss, 2 sandwich

740

104g

18g

44g

80mg

0mg

28g

10g

Homemade - Macoroni and Cheese, 1 bowl

700

0g

0g

0g

0mg

0mg

0g

0g

Dinner

Totino's Pizza Rolls - Combination, 12 Pizza Rolls (85g)

420

52g

18g

14g

10mg

700mg

4g

2g

September 10, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Fruity pebbles - Fruity Pebbles, 54 gr

220

46g

2g

2g

0mg

280mg

18g

0g

Market - Banana, 2 banana

210

54g

0g

2g

0mg

2mg

28g

6g

Lunch

Taco Bell - Cheese Quesadilla, 2 quesadilla

920

74g

52g

38g

100mg

1,960mg

6g

8g

Dinner

Jacks - Frozen Sausage Pizza, 1/3 pizza

350

36g

16g

17g

30mg

650mg

4g

2g

Jacks - Frozen Sausage Pizza, 1/3 pizza

350

36g

16g

17g

30mg

650mg

4g

2g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Golf, carrying clubs

1,500

180

September 11, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Bacon - Bacon, 8 pieces

320

4g

28g

20g

60mg

1,280mg

4g

0g

Toast - Toast, 1 pc

100

20g

1g

4g

0mg

135mg

3g

1g

Lunch

Homemade - Macoroni and Cheese, 1 bowl

700

0g

0g

0g

0mg

0mg

0g

0g

Dinner

Arby's - Smokehouse Brisket Sandwich, 1 Sandwich

610

42g

35g

35g

110mg

1,230mg

7g

3g

September 12, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Lunch

Totino's - Pizza Rolls- Pepperoni, 18 rolls

660

78g

27g

21g

30mg

1,230mg

6g

3g

Dinner

Chipotle - Chicken Burrito Bowl, 1 Bowl

625

60g

23g

50g

155mg

1,425mg

5g

17g

Chipotle - Chips and Hot Salsa, 1 bag

610

81g

28g

10g

0mg

930mg

8g

12g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Basketball, officiating

1,555

120

September 13, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Fruity pebbles - Fruity Pebbles, 64.8 gr

264

55g

2g

2g

0mg

336mg

22g

0g

Lunch

Moes - Grilled Chicken Rice Bowl, 1 bowl

583

72g

13g

39g

90mg

1,317mg

4g

10g

Dinner

Homemade - Chicken Enchalada, 5.7 ounce

170

0g

0g

0g

0mg

0mg

0g

0g

Rice flour, white, 1 cup

578

127g

2g

9g

0mg

0mg

0g

4g

September 14, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Sausage Patty - Sausage Patty, 2 cooked (4oz)

280

0g

18g

20g

75mg

75mg

0g

0g

Lunch

Homemade - Grilled Ham & Cheese, 1 sandwich

335

33g

14g

17g

10mg

885mg

4g

6g

Dinner

Panda Express - Beef Brocolli, 5.4 oz

150

13g

7g

9g

12mg

520mg

7g

2g

Panda Express - Panda Express Orange Chicken, 11.4 oz

760

90g

36g

28g

160mg

1,240mg

38g

0g

September 15, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Taco Bell - Breakfast Burrito, 14 .oz

940

72g

56g

40g

420mg

1,860mg

4g

6g

Lunch

Kelso's - Mini Pepperoni Pizza, 4 slices

1,120

112g

52g

52g

140mg

3,400mg

20g

4g

Dinner

Fried - Chicken Wings, 4 wing

440

8g

32g

96g

380mg

840mg

0g

0g

Mashed - Potatoes, 312 g

312

34g

17g

8g

50mg

146mg

4g

4g

September 16, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Lunch

Apples - Apples, 2 medium apple

160

44g

0g

0g

0mg

0mg

32g

10g

Questbar Chocalte Brownie Protein Bar - Protein, 1 Bar

170

24g

6g

20g

0mg

340mg

1g

19g

Dinner

Tyson - Chicken Fried Steak Patties, 2 pattie

522

32g

34g

30g

0mg

348mg

2g

7g

EXERCISES

Calories

Minutes

Sets

Reps

Weight

Cardiovascular

Basketball, officiating

1,555

120

September 17, 2016

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugars

Fiber

Breakfast

Glazed donuts - Donuts, 3 donut

930

96g

54g

12g

0mg

1,050mg

33g

3g

Little Debbie - Donut Sticks, 2 Donut

460

50g

28g

2g

20mg

320mg

30g

0g

Dinner

Taco Bell - Doritos Locos Taco, 2 taco

340

26g

18g

16g

50mg

680mg

2g

4g

Taco Bell - Nachos Supreme, 203 g

450

46g

24g

13g

25mg

860mg

4g

8g

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