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Meal Plan
Meal Plan
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Meal Plan
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Meal Plan
Meal Plan
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Meal Plan

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Completed under a Registered Dietitian

Completed under a Registered Dietitian

Published in: Self Improvement
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  • 1. Circuit Athletics Fitness and Wellness Center 2817 Suite B Wilma Rudolph Blvd Clarksville, TN 37040 Phone #: 931-552-2804 Fax #: 931-552-2809 info@circuitathletics.com Meal Planner For: For the Date Range: Davenport, Sean 06/06/2012 to 06/12/2012 DAY # 1 (06/06/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 9.33 0.00 0.20 13.20 37.00 59.73 41.33 4.00 0.70 55.80 22.00 123.83 0.00 0.00 0.00 6.00 2.00 8.00 200.00 15.00 6.00 297.00 250.00 768.00 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 0.00 0.95 0.00 4.76 0.00 26.00 2.25 28.25 4.00 0.00 20.25 25.20 0.00 1.60 0.00 1.60 15.00 124.00 90.00 233.76 7.00 0.60 3.00 10.60 21.80 4.60 27.00 53.40 0.40 0.10 3.00 3.50 116.00 19.00 135.00 270.00 6.70 0.00 17.90 0.95 0.50 0.00 100.00 4.76 1.86 0.00 32.50 41.06 5.60 4.00 0.00 28.45 0.32 0.00 2.00 2.82 27.30 15.00 155.00 302.06 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 213.64 274.89 19.92 2073.82 40.06 51.54 8.40 Breakfast - Follow directions for oatmeal cooking instructions 8 1 6 1 1 ounce(s) tea spoon ounce(s) cup pack Yogurt - Yoplait, fat free, all flavors Sugar - white Coffee - w/caffeine Oatmeal - quick, measure uncooked Protein Drink, Generic (add 16oz. water) Totals: AM Snack - Mix protein powder with water mix well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Lunch - Adding sugar to tea is optional 1 1 4 0.5 1 cup (8 fl oz) tea spoon ounce(s) cup Tea, instant, unsweetened, lemon-flavored, powder, prepared Sugar - white Chicken Breast / White Meat Rice - white cook steamed Totals: PM Snack - Beans and Peppers burrito 0.5 0.5 3 cup cup each Pinto bean - boiled Pepper - sweet bell, all colors, chopped, Tortilla - corn, soft, 7" diam. Totals: Dinner - Adding sugar to tea is optional 0.5 1 1 1 5 cup 1 cup (8 fl oz) Black Eyed Peas -boiled Tea, instant, unsweetened, lemon-flavored, powder, prepared 1/2 cup, chopped Broccoli, cooked, boiled, drained, without salt tea spoon Sugar - white ounce(s) Chicken Breast / White Meat Totals: Evening Snack - Mix protein powder with water mix well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Actual Totals for 06/06/2012: Actual % of Total Calories:
  • 2. DAY # 2 (06/07/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 21.00 1.69 1.80 4.13 0.00 0.37 102.00 21.84 6.60 0.20 0.00 1.00 30.49 27.90 0.70 4.00 5.70 44.23 3.00 0.00 0.00 0.40 3.77 148.50 6.00 15.00 26.00 319.34 4.20 4.00 0.80 9.00 5.95 38.00 8.00 51.95 0.20 2.00 0.40 2.60 43.00 160.00 36.00 239.00 0.00 37.00 26.00 2.80 65.80 0.00 22.00 0.00 27.40 49.40 0.00 2.00 1.60 0.12 3.72 8.00 250.00 124.00 120.00 502.00 37.00 2.40 39.40 22.00 21.30 43.30 2.00 0.90 2.90 250.00 105.00 355.00 0.00 0.95 0.00 4.76 2.80 0.00 0.00 25.08 0.00 1.95 29.83 27.40 4.00 0.00 0.00 4.00 14.25 50.60 0.12 4.00 0.00 14.00 0.00 0.60 18.72 120.00 40.00 8.00 232.00 15.00 74.00 493.76 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 211.52 261.48 33.71 2159.10 38.54 47.64 13.82 Breakfast - Egg white omelet w/mushrooms and tomato 6 1 0.5 6 1 1 each 1/2 cup pieces cup ounce(s) tea spoon small Egg Whites - scrambled/boiled Mushrooms, white, cooked, boiled, drained, without salt Oatmeal - quick, measure uncooked Coffee - w/caffeine Sugar - white Tomato - sm. w/peel, 2.5" diam. Totals: AM Snack - You can add strawberry to cereal or eat on side 0.5 2 4 cup biscuit ounce(s) Milk - skim, no fat Shredded Wheat, Nabisco Strawberry - fresh, 1 medium Totals: Lunch - Baked potato with salsa on top 4 1 4 4 table spoon pack ounce(s) ounce(s) Salsa - Chunky medium, Pace Protein Drink, Generic (add 16oz. water) Chicken Breast / White Meat Potato - white medium Totals: PM Snack - Mix protein powder with water shake well 1 3 pack each Protein Drink, Generic (add 16oz. water) Rice cake - plain, Quaker Totals: Dinner - Baked potato with salsa, salad with dressing. 1 1 cup (8 fl oz) 4 2 4 4 1 1 ounce(s) table spoon table spoon ounce(s) tea spoon medium Tea, instant, unsweetened, lemon-flavored, powder, prepared Potato - white medium Oil & vinegar - Wish-Bone, Lite Classic Salsa - Chunky medium, Pace Salmon - broiled Sugar - white Salad - med. garden w/tomato, onion Totals: Evening Snack - Mix protein powder with water shake well. 1 pack Protein Drink, Generic (add 16oz. water) Totals: Actual Totals for 06/07/2012: Actual % of Total Calories:
  • 3. DAY # 3 (06/08/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 0.00 8.40 4.30 21.00 6.70 0.27 40.67 4.00 11.90 19.60 1.80 1.30 0.93 39.53 0.00 0.40 1.80 0.00 7.30 0.00 9.50 15.00 86.00 111.00 102.00 100.00 8.00 422.00 37.00 0.60 37.60 22.00 6.00 28.00 2.00 0.30 2.30 250.00 27.00 277.00 3.57 2.10 2.60 0.10 51.00 0.00 0.00 22.05 8.90 19.00 1.90 0.00 4.00 0.95 1.98 0.30 0.80 0.90 1.20 0.00 0.00 122.10 40.00 98.00 16.00 228.00 15.00 4.76 59.37 56.80 5.18 523.86 5.00 8.00 37.00 50.00 36.00 7.00 22.00 65.00 2.00 16.30 2.00 20.30 180.00 190.00 250.00 620.00 0.00 0.95 0.00 4.76 4.32 26.00 2.80 0.00 0.00 33.12 7.40 0.00 27.40 4.00 0.00 39.75 0.40 1.60 0.12 0.00 0.00 2.12 39.60 124.00 120.00 15.00 4.00 307.36 220.76 229.09 39.40 2150.22 41.00 42.54 16.46 Breakfast - Be sure to have only 1 egg with yolk 1 1 1 6 1 8 tea spoon cup cup each each ounce(s) Sugar - white Milk - skim, no fat Cheerios Oat & Wheat, Gen. Mills Egg Whites - scrambled/boiled Egg whole w/ yolk Coffee - w/caffeine Totals: AM Snack - Mix protein powder with water shake well. 1 3 pack ounce(s) Protein Drink, Generic (add 16oz. water) Strawberry - fresh, 1 medium Totals: Lunch - Green salad with croutons and dressing 1 4 1 1 6 1 1 1 cup ounce(s) large table spoon ounce(s) tea spoon 1 cup (8 fl oz) Croutons, plain Green beans - string, boiled & drained Salad - lrg. garden w/tomato & onion Oil & Vinegar - Wish-Bone, vinaigrette Lite Turkey Breast / White Meat Sugar - white Tea, instant, unsweetened, lemon-flavored, powder, prepared Totals: PM Snack - Peanut Butter Sandwich-Mix protein powder w/water 2 2 1 each table spoon pack Bread - slice rye 7 grain Peanut Butter Protein Drink, Generic (add 16oz. water) Totals: Dinner - Baked potato with salsa on top- chicken / veggies 1 1 cup (8 fl oz) 2 4 4 1 2 1/2 cup ounce(s) ounce(s) tea spoon table spoon Tea, instant, unsweetened, lemon-flavored, powder, prepared Asparagus, cooked, boiled, drained Chicken Breast / White Meat Potato - white medium Sugar - white Salsa - Chunky medium, Pace Totals: Actual Totals for 06/08/2012: Actual % of Total Calories:
  • 4. DAY # 4 (06/09/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 13.20 0.20 0.00 7.00 37.00 57.40 55.80 0.70 4.00 31.00 22.00 113.50 6.00 0.00 0.00 0.00 2.00 8.00 297.00 6.00 15.00 150.00 250.00 718.00 37.00 2.40 39.40 22.00 21.30 43.30 2.00 0.90 2.90 250.00 105.00 355.00 2.25 0.00 32.50 0.00 20.25 4.00 0.00 0.95 0.00 0.00 2.00 0.00 90.00 15.00 155.00 4.76 34.75 25.20 2.00 264.76 1.00 7.00 0.60 8.60 9.00 21.80 4.60 35.40 1.00 0.40 0.10 1.50 45.00 116.00 19.00 180.00 25.08 6.70 1.86 0.00 0.00 17.90 5.60 0.95 14.00 0.50 0.32 0.00 232.00 100.00 27.30 4.76 0.00 33.64 4.00 28.45 0.00 14.82 15.00 379.06 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 210.79 267.85 31.22 2146.82 38.40 48.80 12.80 Breakfast - Follow cooking instructions for oatmeal 1 6 1 6 1 cup ounce(s) tea spoon ounce(s) pack Oatmeal - quick, measure uncooked Coffee - w/caffeine Sugar - white Yogurt - Yoplait, fat free, all flavors Protein Drink, Generic (add 16oz. water) Totals: AM Snack - Mix protein powder with water shake well 1 3 pack each Protein Drink, Generic (add 16oz. water) Rice cake - plain, Quaker Totals: Lunch - Chicken with Rice- Sugar in tea is optional 0.5 1 5 1 cup tea spoon ounce(s) 1 cup (8 fl oz) Rice - white cook steamed Sugar - white Chicken Breast / White Meat Tea, instant, unsweetened, lemon-flavored, powder, prepared Totals: PM Snack - Beans and peppers burrito 1 0.5 0.5 each cup cup Tortilla - corn, soft, 7" diam. Pinto bean - boiled Pepper - sweet bell, all colors, chopped, Totals: Dinner - Sugar in tea is optional- Salmon and veggies 4 0.5 1 1 1 ounce(s) cup 1/2 cup, chopped 1 cup (8 fl oz) tea spoon Salmon - broiled Black Eyed Peas -boiled Broccoli, cooked, boiled, drained, without salt Tea, instant, unsweetened, lemon-flavored, powder, prepared Sugar - white Totals: Evening Snack - Mix protein powder with water shake well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Actual Totals for 06/09/2012: Actual % of Total Calories:
  • 5. DAY # 5 (06/10/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 0.20 28.00 37.00 0.00 0.51 6.60 72.31 0.70 6.20 22.00 4.00 5.84 27.90 66.64 0.00 2.30 2.00 0.00 0.23 3.00 7.53 6.00 164.00 250.00 15.00 24.32 148.50 607.82 8.40 4.00 12.40 11.90 38.00 49.90 0.40 2.00 2.40 86.00 160.00 246.00 3.70 0.60 0.00 39.00 0.40 0.00 21.60 7.70 4.00 0.00 8.20 0.95 2.20 0.10 0.00 2.40 0.20 0.00 123.00 31.00 15.00 186.00 32.00 4.76 5.00 48.70 3.00 45.45 0.00 4.90 30.00 421.76 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 Breakfast - You can add strawberries to oatmeal or eat on side 6 1 1 1 0.5 0.5 ounce(s) cup pack tea spoon 1 cup, halves cup Coffee - w/caffeine Cottage Cheese - 1% fat Protein Drink, Generic (add 16oz. water) Sugar - white Strawberries, raw Oatmeal - quick, measure uncooked Totals: AM Snack - Cereal with milk 1 2 cup biscuit Milk - skim, no fat Shredded Wheat, Nabisco Totals: Lunch - Chicken breast sandwich with cheese 1 0.5 1 6 2 1 1 each each tea spoon ounce(s) table spoon 1 cup (8 fl oz) each Bun - hambuger Orange - medium Sugar - white Chicken Breast / White Meat Catsup - tomato Tea, instant, unsweetened, lemon-flavored, powder, prepared Cheese - KRAFT Free slice Totals: PM Snack - Mix protein powder with water shake well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Dinner - Salmon with green salad w/dressing and veggie 1 1 cup (8 fl oz) 2 1 4 3 table spoon tea spoon ounce(s) 1 spear (about 5" long) medium 1 Tea, instant, unsweetened, lemon-flavored, powder, prepared Oil & vinegar - Wish-Bone, Lite Classic Sugar - white Salmon - broiled Broccoli, cooked, boiled, drained, without salt 0.00 0.95 0.00 4.76 0.00 0.00 25.08 2.64 4.00 4.00 0.00 7.97 4.00 0.00 14.00 0.46 40.00 15.00 232.00 38.85 Salad - med. garden w/tomato, onion Totals: 1.95 29.67 14.25 31.17 0.60 19.06 74.00 404.61 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 237.08 237.16 37.88 2180.19 42.38 42.39 15.24 Evening Snack - Mix protein powder with water shake well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Actual Totals for 06/10/2012: Actual % of Total Calories:
  • 6. DAY # 6 (06/11/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 8.71 21.00 1.69 36.83 1.80 4.13 3.96 0.00 0.37 196.02 102.00 21.84 0.20 1.00 0.00 32.60 0.70 5.70 4.00 53.15 0.00 0.40 0.00 4.73 6.00 26.00 15.00 366.86 4.00 8.40 0.80 13.20 38.00 11.90 8.00 57.90 2.00 0.40 0.40 2.80 160.00 86.00 36.00 282.00 2.80 32.50 0.00 37.00 0.00 27.40 0.00 0.00 22.00 0.95 0.12 2.00 0.00 2.00 0.00 120.00 155.00 8.00 250.00 4.76 0.00 72.30 4.00 54.35 0.00 4.12 15.00 552.76 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 0.00 0.00 1.30 2.80 0.00 31.72 0.00 0.00 2.00 9.50 27.40 4.00 0.00 0.95 0.00 2.00 0.40 0.12 0.00 13.20 0.00 8.00 20.00 49.00 120.00 15.00 256.00 4.76 35.82 43.85 15.72 472.76 37.00 37.00 22.00 22.00 2.00 2.00 250.00 250.00 227.92 253.26 31.37 2174.38 41.31 45.90 12.79 Breakfast - Egg white omelet with tomato and mushrooms 0.66 6 1 6 1 1 cup each 1/2 cup pieces ounce(s) small tea spoon Oatmeal - quick, measure uncooked Egg Whites - scrambled/boiled Mushrooms, white, cooked, boiled, drained, without salt Coffee - w/caffeine Tomato - sm. w/peel, 2.5" diam. Sugar - white Totals: AM Snack - Cereal with milk and strawberries 2 1 4 biscuit cup ounce(s) Shredded Wheat, Nabisco Milk - skim, no fat Strawberry - fresh, 1 medium Totals: Lunch - Baked potato with salsa on top 4 5 4 1 1 ounce(s) ounce(s) table spoon pack 1 cup (8 fl oz) 1 tea spoon Potato - white medium Chicken Breast / White Meat Salsa - Chunky medium, Pace Protein Drink, Generic (add 16oz. water) Tea, instant, unsweetened, lemon-flavored, powder, prepared Sugar - white Totals: PM Snack - Mix protein powder with water shake well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Dinner - Steak and salad- baked potato w/salsa on top 4 1 1 4 1 4 1 table spoon table spoon small ounce(s) tea spoon ounce(s) 1 cup (8 fl oz) Salsa - Chunky medium, Pace Oil & vinegar - Wish-Bone, Lite Classic Salad - sm. garden w/tomato, onion Potato - white medium Sugar - white Rib Eye - fat trimmed off, chioce Tea, instant, unsweetened, lemon-flavored, powder, prepared Totals: Evening Snack - Mix protein powder with water shake well 1 pack Protein Drink, Generic (add 16oz. water) Totals: Actual Totals for 06/11/2012: Actual % of Total Calories:
  • 7. DAY # 7 (06/12/2012) Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories 6.70 8.40 4.30 21.00 0.27 40.67 1.30 11.90 19.60 1.80 0.93 35.53 7.30 0.40 1.80 0.00 0.00 9.50 100.00 86.00 111.00 102.00 8.00 407.00 0.40 37.00 7.00 44.40 4.00 22.00 31.00 57.00 0.20 2.00 0.00 2.20 18.00 250.00 150.00 418.00 42.50 0.00 0.00 0.95 1.00 0.00 190.00 4.76 0.00 2.10 2.60 0.10 3.57 50.87 4.00 8.90 19.00 1.90 22.05 56.80 0.00 0.30 0.80 0.90 1.98 4.98 15.00 40.00 98.00 16.00 122.10 485.86 37.00 8.00 5.00 50.00 22.00 7.00 36.00 65.00 2.00 16.30 2.00 20.30 250.00 190.00 180.00 620.00 0.00 0.95 0.00 4.76 0.00 0.00 0.70 26.00 4.32 31.02 0.00 4.00 6.85 0.00 7.40 19.20 0.00 0.00 0.03 1.60 0.40 2.03 4.00 15.00 30.00 124.00 39.60 217.36 216.96 233.54 39.01 2148.22 40.31 43.39 16.31 Breakfast - Only have 1 egg with yolk 1 1 1 6 8 each cup cup each ounce(s) Egg whole w/ yolk Milk - skim, no fat Cheerios Oat & Wheat, Gen. Mills Egg Whites - scrambled/boiled Coffee - w/caffeine Totals: AM Snack - Mix protein powder with water and shake well 2 1 6 ounce(s) pack ounce(s) Strawberry - fresh, 1 medium Protein Drink, Generic (add 16oz. water) Yogurt - Yoplait, fat free, all flavors Totals: Lunch - Turkey with veggie and green salad 5 1 ounce(s) 1 cup (8 fl oz) 1 4 1 1 1 tea spoon ounce(s) large table spoon 1 cup Turkey Breast / White Meat Tea, instant, unsweetened, lemon-flavored, powder, prepared Sugar - white Green beans - string, boiled & drained Salad - lrg. garden w/tomato & onion Oil & Vinegar - Wish-Bone, vinaigrette Lite Croutons, plain Totals: PM Snack - Peanut butter sandwich-Mix protein powder w/water 1 2 2 pack table spoon each Protein Drink, Generic (add 16oz. water) Peanut Butter Bread - slice rye 7 grain Totals: Dinner - Chicken w/veggie-Baked potato with salsa on top 1 1 cup (8 fl oz) 2 1 1 4 2 table spoon tea spoon ounce(s) ounce(s) 1/2 cup Tea, instant, unsweetened, lemon-flavored, powder, prepared Salsa - Chunky medium, Pace Sugar - white Potato - white medium Chicken Breast / White Meat Asparagus, cooked, boiled, drained Totals: Actual Totals for 06/12/2012: Actual % of Total Calories: Important Notes * If you have a medical condition, please consult with your doctor before following this meal plan. * According to the American Heart Association you should drink ten 8-ounce glasses of water per day for optimal health. * Any suggested nutritional supplements are not intended to replace the nutritional equivalence of real food items and are not necessarily recommended by any designing Registered Dietitian, software publisher and/or any related parties.
  • 8. Circuit Athletics Fitness and Wellness Center 2817 Suite B Wilma Rudolph Blvd Clarksville, TN 37040 Phone #: 931-552-2804 Fax #: 931-552-2809 info@circuitathletics.com Nutrient Summary Profile: Sean Davenport Date Range: 6/6/2012 to 6/12/2012 Nutrient Summary Profile Sean Davenport Goal (2155 calories/day) Actual (2148 average calories/day) Carbohydrate 55% Carbohydrate 46% Fat 20% Fat 14% Protein 25% Protein 40% Goal Calories Total Fat Saturated Fat Mono Fat Poly Fat Trans Fats Cholesterol Sodium Carbohydrates Dietary Fiber Protein Vitamin A Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Folate/Folic Acid Calcium Iron Magnesium Phosphorus Potassium Zinc Sugars 2155 48 g 12 g 17 g 14 g 0 mg 300 mg 2300 mg 296 g 38 g 135 g 2979 IU 1 mg 1 mg 16 mg 1 mg 2 mcg 90 mg 600 IU 22.40 mg 400 mcg 1000 mg 8 mg 420 mg 700 mg 2000 mg 11 mg 66 g 0% 50% 100% Actual 2148 33 g 10 g 26 g 17 g NA 231 mg 2479 mg 251 g 25 g 220 g 17427 IU 5 mg 31 mg 80 mg 6 mg 13 mcg 276 mg 2 IU NA 508 mcg 3334 mg 39 mg 1711 mg 87 mg 4741 mg 25 mg 17 g

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