More Related Content Similar to Meal Plan (20) 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
