DAY 1 Country Choice Organic - Irish Style Steel Cut Oats - Cooked, 1/4 cup dry 150 27g 3g 5g 0mg 0mg 1g 4g Honey, 1 tbsp 64 17g 0g 0g 0mg 1mg 17g 0g Whole Foods 365 Organic - Cinnamon (Spice), 0.25 tsp 2 0g 0g 0g 0mg 0mg 0g 0g Tj Chia Seeds - Chia Seeds, 0.5 Tbsp 35 1g 3g 2g 0mg 23mg 0g 3g Trader Joe's - Organic Chicken Breast Tenders, 6 oz 195 0g 2g 39g 98mg 113mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Sushi - Nigiri Yellowtail, 6 piece 324 48g 6g 18g 36mg 168mg 6g 0g Generic - Toro Sushi, 1 piece 50 8g 1g 4g 0mg 0mg 0g 0g Moshi Sushi - Nigiri Salmon, 4 piece 200 36g 4g 20g 32mg 116mg 4g 0g Japanese - Seaweed Salad, 45 g 63 4g 5g 2g 0mg 762mg 2g 1g Trader Joe's - Happy Trekking Trail Mix, 1/4 Cup 160 12g 11g 4g 0mg 20mg 8g 2g Cuties - Tangerine, 2 small 80 17g 0g 1g 0mg 4mg 13g 4g 7-11 - Sour plum, 0.67 container 128 11g 4g 12g 0mg 0mg 0g 0g Dates - Medjool, 4 date, pitted 266 72g 0g 2g 0mg 1mg 64g 6g Total 1,807 267g 43g 110g 166mg 1,218mg 127g 21g Running (jogging), 6.7 mph (9 min mile) 531 45 Vinyasa Flow Yoga 161 60 Total 692 105 NET CALORIES FOR DAY 1 1115
DAY 2 Trader Joes - Albacore Solid White Tuna In Olive Oil, 4 oz drained 220 0g 12g 26g 50mg 360mg 0g 0g Ezkiel - 7 Sprouted Grains, 2 slice 160 30g 1g 8g 0mg 160mg 2g 6g Trader Joe's - Eggplant Hummus, 2 Tablespoons 35 4g 2g 2g 0mg 55mg 0g 2g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg Rice Bread, 2 slice 70 1g 5g 6g 215mg 65mg 0g 0g 200 38g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Persian Cucumber, 3 cucumber 48 11g 0g 2g 0mg 0mg 5g 2g 7-11 - Sour plum, 1 container 192 16g 6g 17g 0mg 0mg 0g 0g Trader Joe's Organic - High Fiber O's Cereal, 1.75 cup 266 62g 1g 8g 0mg 161mg 13g 13g Quest Nutrition - Double Chocolate Chunk (Sugar Alcohol Added to Fiber, 60 grams 160 3g 6g 20g 5mg 250mg 1g 16g Dates - Medjool, 2 date, pitted 133 36g 0g 1g 0mg 0mg 32g 3g Cuties - Tangerine, 2 small 80 17g 0g 1g 0mg 4mg 13g 4g Total 1,956 261g 51g 118g 280mg 1,792mg 92g 52g Mixx Yoga- Intermediate/advanced 355 60 NET CALORIES FOR DAY 2 1601
DAY 3 (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g Sprouts - Wild Caught Sockeye Salmon, 4 oz 190 0g 10g 24g 70mg 55mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Eggplant Hummus, 2 Tablespoons Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) 35 4g 2g 2g 0mg 55mg 0g 2g 50 10g 0g 1g 0mg 38mg 9g 3g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Rice Bread, 2 slice 200 38g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) Trader Joe's - Eggplant Hummus, 2 Tablespoons 50 10g 0g 1g 0mg 38mg 9g 3g 35 4g 2g 2g 0mg 55mg 0g 2g Banana - 7-8 Inches, 1 banana (118g) 105 27g 0g 1g 0mg 1mg 14g 3g Questbar - Cookies & Cream, 1 Bar (60 g) 190 20g 9g 21g 5mg 210mg 1g 14g Guava - Guava, 200 g 136 28g 2g 5g 0mg 4mg 18g 10g 7-11 - Sour plum, 1 container 192 16g 6g 17g 0mg 0mg 0g 0g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Dates - Medjool, 2 date, pitted 133 36g 0g 1g 0mg 0mg 32g 3g Total 1,997 269g 55g 128g 304mg 1,336mg 136g 49g Mixx Yoga- Advanced 531 60 NET CALORIES FOR DAY 3 1466
DAY 4 (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g Banana - 7-8 Inches, 1 banana (118g) 105 27g 0g 1g 0mg 1mg 14g 3g Trader Joes - Albacore Solid White Tuna In Olive Oil, 4 oz drained 220 0g 12g 26g 50mg 360mg 0g 0g Trader Joe's - Beet Hummus, 4 Tablespoons 90 8g 5g 2g 0mg 200mg 4g 2g Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Trader Joe's - Beet Hummus, 4 Tablespoons 90 8g 5g 2g 0mg 200mg 4g 2g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0g 0g 1g 0mg 9mg 0g 0g (Revised), 2 tbsp 70 10g 3g 0g 0mg 0mg 10g 0g Kind - Blueberry Vanilla & Cashew, 1 bar 190 23g 10g 4g 0mg 25mg 11g 3g Raisins, 0.0625 Cup 33 8g 0g 0g 0mg 3mg 7g 1g Total 1,537 193g 45g 93g 273mg 1,285mg 124g 22g Mixx Yoga - Intermediate 352 60 NET CALORIES FOR DAY 4 1185
DAY 5 Home made - Organic grass fed beef and mushroom sauce, 1 serving 300 0g 0g 0g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.33 cup 213 40g 3g 8g 0mg 0mg 4g 4g Home made - Organic grass fed beef and mushroom sauce, 1 serving 300 0g 0g 0g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.38 cup 240 45g 4g 9g 0mg 0mg 5g 5g Kind Plus - Pomegranate Blueberry Pistachio Bar, 1 bar (40 g) 190 22g 10g 4g 0mg 25mg 10g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Total 1,880 227g 28g 41g 10mg 603mg 92g 23g Swimming laps, freestyle, fast, vigorous effort 376 35 Gentle yoga 161 30 Total 537 65 NET CALORIES FOR DAY 5 1343
DAY 6 Ezkiel - 7 Sprouted Grains, 1 slice 80 15g 1g 4g 0mg 80mg 1g 3g Trader Joes - Organic Red Quinoa, 0.25 cup 160 30g 3g 6g 0mg 0mg 3g 3g Trader Joes - All Natural Lean Beef Stew Meat, 4 oz 140 2g 4g 23g 70mg 75mg 0g 0g Homemade - Veggie barley soup, 0.13 serving 119 0g 0g 0g 0mg 0mg 0g 0g Trader Joe's - Persian Cucumber, 1 cucumber 16 4g 0g 1g 0mg 0mg 2g 1g Trader Joe's - Organic Whole Carrots, 156 g (7" long, 1.25" diameter) 60 14g 0g 2g 0mg 120mg 10g 0g Mushrooms - Raw, 4 medium 16 2g 0g 2g 0mg 3mg 1g 1g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber Yogurt, 0% Milkfat, Plain, 1 cup (227g) 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g 130 9g 0g 23g 5mg 95mg 9g 0g Kind Plus - Pomegranate Blueberry Pistachio Bar, 1 bar (40 g) 190 22g 10g 4g 0mg 25mg 10g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Banana - 7-8 Inches, 1 banana (118g) 105 27g 0g 1g 0mg 1mg 14g 3g Total 1,581 236g 26g 83g 85mg 855mg 131g 24g Mixx Yoga - Intermediate 365 60 NET CALORIES FOR DAY 6 1216
DAY 7 Trader Joes - All Natural Lean Beef Stew Meat, 4 oz 140 2g 4g 23g 70mg 75mg 0g 0g Trader Joes - Top Sirloin Filet, 0.5 lb(s) 320 0g 10g 50g 100mg 120mg 0g 0g Mushrooms - Raw, 6 medium 24 3g 0g 3g 0mg 4mg 2g 1g Kirkland - Organic Extra Virgin Olive Oil, 0.25 tablespoon Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 31 0g 4g 0g 0mg 0mg 0g 0g 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Quest Bar - Protein Bar - Chocolate Chip Cookie Dough-cm, 1 bar 190 20g 9g 21g 5mg 210mg 1g 14g Blackberries - Raw, 100 g 43 10g 0g 1g 0mg 1mg 5g 5g Dates - Medjool, 2 date, pitted 133 36g 0g 1g 0mg 0mg 32g 3g Organic - Navel Orange, Medium, 1 Orange 65 18g 0g 1g 0mg 1mg 12g 3g Total 1,399 148g 36g 132g 189mg 960mg 92g 29g Swimming laps, freestyle, fast, vigorous effort 337 30 NET CALORIES FOR DAY 7 1062
DAY 8 Trader Joe's - Organic Beef Patties, 85%lean, 100% Grass Fed, 1 patty, 4oz. Trader Joe's - Portobello Mushroom, Raw, Large, 2 large cap (5 inches across) 240 0g 17g 21g 75mg 75mg 0g 0g 52 5g 0g 3g 0mg 0mg 0g 0g Trader Joes - Organic Red Quinoa, 0.25 cup 160 30g 3g 6g 0mg 0mg 3g 3g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Portobello Mushroom, Raw, Large, 2 large cap (5 inches across) 52 5g 0g 3g 0mg 0mg 0g 0g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Steamed & Peeled Baby Beets, 0.5 container (5 baby beets (85g) ea.) 50 10g 0g 1g 0mg 38mg 9g 3g Trader Joes - Organic Red Quinoa, 0.25 cup 160 30g 3g 6g 0mg 0mg 3g 3g Quest Bar - Protein Bar - Chocolate Chip Cookie Dough-cm, 1 bar 190 20g 9g 21g 5mg 210mg 1g 14g Banana - 7-8 Inches, 1 banana (118g) 105 27g 0g 1g 0mg 1mg 14g 3g Fresh Fruit - Oro Blanco Grapefruit, 1 cup 88 22g 0g 2g 0mg 2mg 1g 2g Strawberries - Raw, 5 large (1-3/8" dia) 29 7g 0g 1g 0mg 1mg 4g 2g Fennel - Bulb, raw, 0.5 bulb 36 9g 0g 1g 0mg 61mg 0g 4g Total 1,806 267g 52g 85g 90mg 1,158mg 106g 46g Mixx Yoga + Gentle (back to back) 337 120 NET CALORIES FOR DAY 8 1469
DAY 9 Trader Joe's - Organic Chicken Breast Tenders, 6 oz Trader Joe's - Murasaki Sweet Potatoesgrams, 130 g 195 0g 2g 39g 98mg 113mg 0g 0g 120 27g 0g 3g 0mg 45mg 8g 4g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Trader Joe's - Organic Chicken Breast Tenders, 6 oz Trader Joe's - Murasaki Sweet Potatoesgrams, 130 g 195 0g 2g 39g 98mg 113mg 0g 0g 120 27g 0g 3g 0mg 45mg 8g 4g Grey Poupon - Dijon Mustard, 1 tsp (5 g) 5 0g 0g 0g 0mg 120mg 0g 0g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Quest - Quest Bar - Smores - Protein Bar, 1 bar (60g) 180 23g 8g 20g 5mg 180mg 1g 13g Organic - Navel Orange, Medium, 1 Orange 65 18g 0g 1g 0mg 1mg 12g 3g Strawberries - Raw, 10 large (1-3/8" dia) 58 14g 1g 1g 0mg 2mg 8g 4g Total 1,749 232g 34g 143g 215mg 1,393mg 127g 42g Gentle yoga 177 60 NET CALORIES FOR DAY 9 1572
DAY 10 Trader Joe's - Organic Multigrain Sandwich Bread, 1 slice 100 21g 2g 4g 0mg 170mg 0g 4g Trader Joe's - Organic Chicken Breast Tenders, 6 oz 195 0g 2g 39g 98mg 113mg 0g 0g Trader Joes - Organic Red Quinoa, 1/6 cup 107 20g 2g 4g 0mg 0mg 2g 2g Trader Joes - Organic Free Range Large Brown Eggs Plus Omega 3, 1 egg 70 1g 5g 6g 215mg 65mg 0g 0g Pan Cooked - Egg Whites, 2 egg 34 0g 0g 7g 0mg 110mg 0g 0g Rice Bread, 2 slice 200 38g 4g 4g 0mg 150mg 4g 2g Trader Joe's - Beet Hummus, 2 Tablespoons 45 4g 3g 1g 0mg 100mg 2g 1g Quest - Quest Bar - Smores - Protein Bar, 1 bar (60g) 180 23g 8g 20g 5mg 180mg 1g 13g Blueberries - Raw, 6 oz(s) 97 25g 1g 1g 0mg 2mg 17g 4g Raisins, 1/12 Cup Trader Joe's - Persian Cucumber, 0.5 cucumber 43 10g 0g 0g 0mg 3mg 10g 1g 8 2g 0g 0g 0mg 0mg 1g 0g Total 1,634 229g 39g 118g 332mg 1,367mg 112g 35g Mixx Yoga 348 60 NET CALORIES FOR DAY 10 1286