On the Way to Onederland - Week 5

Start weight 216.9
End weight 215.2
Loss 1.7


Monday
Food
Pre-run: 1/2 banana
Breakfast: Poached eggs; turkey sausage; Greek yogurt w/honey & walnuts
Lunch: Chef salad; applesauce
Dinner: Tangy Parmesan Halibut; garlic-herb couscous; steamed asparagus
1,420 cal (carbs 83 (23.6%); protein 122)

Exercise
2 mile run (Nike+) (332 cal)

Deficit 1,061


Tuesday
Food
Breakfast: Egg Bake (eggs, ham, veggies, cheese); 1/2 toasted English muffin w/ strawberry Smuckers Simply Fruit; cottage cheese w/pineapple
Lunch: Chicken salad on lettuce & sliced tomatoes; carrot and bell pepper slices w/hummus; grapes
Dinner: Meatloaf; broccoli w/cheese
1,310 cal (carbs 79 (24.3%); protein 104)

Exercise
20 minute strength training DVD - 200 cal

Deficit 1,039


Wednesday
Food
Breakfast: Hardcooked eggs; turkey sausage; applesauce; chocolate soy milk w/protein powder
Lunch: Chef salad; grapes
Dinner: Spicy Asian Lettuce Wraps; egg roll; Sesame Green Beans
1,522 cal (carbs 90 (22.1%); protein 122 )

Exercise
30 minutes stationary bike - 350 cal

Deficit 977


Thursday
Food
Breakfast: Omelette w/turkey, broccoli, and cheese; steel cuts oats w/banana & pecans
Lunch: Salad w/tuna & bacon; 1/2 apple
Dinner: Pretzel Crusted Chicken Tenders with Thai peanut dipping sauce; Spiced Carrots
Snack: Hot cocoa
1,313 cal (carb 86 (25.7%); protein 105)

Exercise
2 mile run (Nike+) (334 cal) and 20 minute strength training DVD (200 cal) - 534 cal

Deficit 1,370


Friday
Food
Breakfast: Egg Bake (eggs, ham, veggies, cheese); sliced banana & strawberries
Lunch: Salad w/barbecued chicken; grapes; 1/2 apple w/peanut butter
Dinner: Shrimp scampi; steak; broccoli w/cheese; wine
1,355 cal (carb 60 (19.2%); protein 109)

Exercise
30 minutes stationary bike (350 cal) and 20 minute strength training DVD (200 cal) - 550 cal

Deficit 1,344


Saturday
Food
Breakfast: Fried eggs; turkey sausage; cottage cheese w/pineapple; cinnamon raisin toast; hot cocoa
Lunch: Beef & bean nachos; tossed salad; grapes
Snack: Popcorn; cheddar cheese
1,290 cal (carb 79 (24.6%); protein 80)

Exercise
30 minute yoga DVD (150 cal)

Deficit 1,009

Sunday
Food
Pre-run: 1/2 banana
Breakfast: Omelette w/spinach, bell peppers, mushrooms, & feta cheese; strawberry protein shake (milk, strawberries, protein powder)
Lunch: Chicken Cordon Bleu; steamed green beans; grapes
Dinner: Meatballs w/sauce & mozzarella; garlic toast; green beans w/Italian dressing
1,487 cal (carb 80 (20.6%); protein 122)

Exercise
1.75 mile run (Nike+) (286 cal)

Deficit: 948


Targets
Calories: 1,400 to 1,600
Carbs: max 100g/25%
Protein: between 90 and 110
Calorie deficit: 700 for 1.4# loss per week