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PrintableDiaryforEvefalcao
From: 20160125
To: 20160130
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FoodDiary
FoodNotes
ExerciseDiary
Exercisenotes
change report
January25,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
PineapplePineapple,100g
48
13g
0g
0g
0mg
1mg
9g
1g
CanaryMelon,0.5cup
25
5g
0g
1g
0mg
10mg
0g
5g
GenericCoffeeWithAlmondMilk,1cup
24
0g
2g
1g
0mg
80mg
0g
0g
MorningStarGardenVegetableBurger,1Patties
110
9g
4g
10g
0mg
350mg
1g
3g
GrainBrownRice,0.5cup
108
23g
1g
3g
0mg
5mg
0g
2g
HomemadeRoastedVegetableMedley,0.5cupcooked
50
11g
4g
1g
0mg
187mg
2g
2g
AladdinGrilledEggplant,1oz
27
2g
2g
0g
0mg
253mg
2g
1g
Schwan'sGrilledOnionsandMushrooms,0.75cup
50
6g
2g
2g
0mg
180mg
2g
2g
370
58g
9g
17g
10mg
1,000mg
7g
7g
VegetableClassicsGardenVegetableSoup,1cup(s)
90
20g
0g
3g
0mg
940mg
3g
3g
GenericCoffeeWithAlmondMilk,1cup
24
0g
2g
1g
0mg
80mg
0g
0g
RedPotatoesRedPotatoes,86.5g
77
17g
0g
2g
0mg
11mg
1g
2g
SpinachBabySpinach,1Cups(85g)
13
1g
0g
2g
0mg
33mg
0g
1g
BlackBeansBlackBeans,0.33cup
72
13g
0g
5g
0mg
304mg
1g
6g
160
24g
8g
1g
0mg
0mg
11g
2g
BroccoliBroccoli,0.5cup
30
3g
0g
3g
0mg
25mg
0g
0g
AzumayaTofu,2.8oz
70
2g
4g
7g
0mg
20mg
0g
1g
1,348
207g
38g
59g
10mg
3,479mg
39g
38g
Breakfast
Lunch
SodexoCampusVeggieBurger,1Sandwich
Dinner
SodexoCampusFriedPlantains,3oz
TOTAL:
EXERCISES
Calories
Minutes
270
32
Sets
Reps
Weight
Cardiovascular
Running(jogging),5mph(12minmile)
StrengthTraining
LegPress
15
50
LegCurls
15
30
http://www.myfitnesspal.com/reports/printable_diary
1/6
1/31/2016
LegExtension
12
50
StandingCalfRaises
15
80
32
12
57
210
TOTALS:
270
January26,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
Mott'sMedleysAssortedFruits,1pouch
80
19g
0g
0g
0mg
30mg
10g
0g
EurestRedBeansandRice,0.5/2cup
164
33g
1g
7g
0mg
233mg
3g
6g
VegetablesSpinach,1cups
10
2g
0g
1g
0mg
33mg
0g
1g
HomemadeRoastedVegetableMedley,0.5cupcooked
50
11g
4g
1g
0mg
187mg
2g
2g
108
0g
6g
0g
0mg
204mg
0g
0g
MichiganDiningSpinachSaute,3OzServing
44
3g
4g
2g
0mg
135mg
0g
2g
HomemadeTofu,Grilled,0.5"slice
25
1g
1g
3g
0mg
15mg
0g
0g
GenericCoffeeWithAlmondMilk,1cup
24
0g
2g
1g
0mg
80mg
0g
0g
260
0g
0g
0g
0mg
0mg
0g
0g
10
2g
0g
1g
0mg
7mg
1g
1g
SpinachSpinachSalad,1cup(30g)
1g
0g
1g
0mg
24mg
0g
1g
Mushrooms,white,raw,0.25cup,piecesorslices
1g
0g
1g
0mg
1mg
0g
0g
BlackOlives(netCarbs)BlackOlives(Medium),30grams
25
0g
3g
0g
0mg
115mg
0g
0g
FruitsCherryTomatoesRaw,0.25cup(8oz)
13
3g
0g
1g
0mg
7mg
1g
1g
DahlcSwissChardSalad,56.5grams
30
3g
2g
1g
0mg
35mg
2g
1g
KraftItalianFatFreeDressing,1pouch
25
4g
0g
0g
0mg
390mg
3g
0g
HomeMadeVegetableMedley,1CupCooked
45
8g
0g
2g
0mg
30mg
4g
2g
BocaGrilledVegetableVeggieBurger,1burger
70
7g
1g
12g
0mg
290mg
1g
4g
127
12g
5g
11g
0mg
135mg
1g
3g
1,121
110g
29g
45g
0mg
1,951mg
28g
24g
Breakfast
HomemadeCookingLightQuickChiveMashedPotatoes,0.5
cup
Lunch
HomemadeEggSaladonWheatWrapLettuceandTomatoe,1
wrap
Dinner
IceburgLettuce,1cup(72g)
SoymilkFluid,1cup
TOTAL:
EXERCISES
Calories
Minutes
285
30
Sets
Reps
Weight
Cardiovascular
Running(jogging),5.2mph(11.5minmile)
StrengthTraining
Bench(Chest)Press,Machine
15
SeatedRow,Floor,Machine
15
30
LatPulldown
15
30
TricepsExtension
12
20
http://www.myfitnesspal.com/reports/printable_diary
2/6
1/31/2016
ReverseAbdominalCrunch
20
ToeTouches
20
Plank
30
30
24
127
TOTALS:
285
80
January27,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
GenericWatermellon,Fresh,2cup
22
6g
0g
1g
0mg
1mg
5g
1g
PineapplesPineapples,1Cup
86
16g
0g
1g
0mg
1mg
16g
1g
133
29g
0g
3g
0mg
18mg
2g
3g
EurestSpicyCollardGreens,0.5cup
55
6g
3g
3g
2mg
358mg
2g
2g
HomeMadeFreshGreenBeansSautedInOliveOilWithGarlic,
andOnion,4oz
62
10g
12g
2g
5mg
25mg
4g
3g
IceburgLettuce,1cup(72g)
10
2g
0g
1g
0mg
7mg
1g
1g
HomemadeCoffee+SoyMilk,1cup(250ml)
55
5g
2g
5g
0mg
90mg
3g
0g
218
46g
2g
5g
0mg
2mg
0g
4g
TofuFried,1oz
77
3g
6g
5g
0mg
5mg
1g
1g
HomemadeGingerSoySauce,29.5milliliter
40
4g
3g
1g
0mg
401mg
0g
0g
ShirakikuTonkatsuSauce,2tbsp
30
8g
0g
0g
0mg
629mg
7g
0g
IceburgLettuce,1cup(72g)
10
2g
0g
1g
0mg
7mg
1g
1g
SpinachBabySpinach,1Cups(85g)
13
1g
0g
2g
0mg
33mg
0g
1g
FruitsCherryTomatoesRaw,0.25cup
27
5g
0g
1g
0mg
14mg
3g
1g
BlackOlives(netCarbs)BlackOlives(Medium),30grams
25
0g
3g
0g
0mg
115mg
0g
0g
MorningStarGardenVegetableBurger,1Patties
110
9g
4g
10g
0mg
350mg
1g
3g
HomemadeEggsSoftBoiled,2large
160
1g
11g
13g
422mg
124mg
1g
0g
EurestMashedPotatoes,0.5cup
107
16g
4g
2g
12mg
163mg
1g
1g
25
4g
0g
0g
0mg
390mg
3g
0g
110
3g
1g
22g
30mg
25mg
3g
0g
1,375
176g
51g
78g
471mg
2,758mg
54g
23g
Breakfast
Potatoes,red,fleshandskin,baked,0.5potatolarge(3"to41/4"
dia.
Lunch
RiceBrown,mediumgrain,cooked,1cup
Dinner
KraftItalianFatFreeDressing,1pouch
Snacks
Tera'sWheyGoatWheyProteinPlainUnsweetened,2scoops
(28.4g)
TOTAL:
EXERCISES
Calories
Minutes
66
200
60
Sets
Reps
Weight
Cardiovascular
EllipticalTrainer
Beefittraining
http://www.myfitnesspal.com/reports/printable_diary
3/6
1/31/2016
TOTALS:
266
67
January28,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
172
33g
0g
2g
0mg
2mg
33g
3g
24
0g
2g
1g
0mg
80mg
0g
0g
125
0g
5g
0g
0mg
0mg
0g
0g
130
22g
3g
4g
0mg
280mg
2g
3g
1g
0g
0g
0mg
10mg
0g
0g
DutchTraditionGoudaCheese,1oz
100
0g
8g
6g
30mg
230mg
0g
0g
ChipotleMayoChipotleMayo,1tbsp
35
2g
3g
0g
0mg
0mg
0g
0g
PestoPestoSauce,1tbs
80
1g
8g
3g
6mg
105mg
0g
0g
HomemadeVeggieSoupW/Okra,1bowl
86
15g
0g
0g
0mg
0mg
0g
0g
0g
0g
0g
0mg
0mg
0g
0g
27
5g
0g
1g
0mg
14mg
3g
1g
1g
0g
1g
0mg
24mg
0g
1g
KraftLightRaspberryVinegretteDressing,1tbsp.
15
3g
2g
0g
0mg
120mg
3g
0g
SodexoSauteedGreenBeansWithMushrooms,4oz
90
10g
5g
3g
10mg
330mg
2g
4g
PhoTofuNoodleSoup,1cups
68
15g
0g
1g
0mg
125mg
0g
0g
GreatValueProvoloneCheese,2Slice
140
0g
10g
10g
30mg
340mg
0g
0g
OroweatBreadSlice,2slice
180
36g
2g
8g
0mg
270mg
6g
4g
OroweatBreadSlice,2slice
180
36g
2g
8g
0mg
270mg
6g
4g
1,464
180g
50g
48g
76mg
2,200mg
55g
20g
Breakfast
PineapplesPineapples,2Cup
GenericCoffeeWithAlmondMilk,1cup
HomemadeGoatCheeseandRoastedRedPepperWrap,0.5
wrap
Lunch
WrapMissionwhileWheat,1wrap
Lettuce,greenleaf,raw,1cupshredded
GenericGreenTeaWithHoneyandSoyMilk,12oz
Dinner
FruitsCherryTomatoesRaw,0.25cup
SpinachSpinachSalad,1cup(30g)
Snacks
TOTAL:
January29,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
24
0g
2g
1g
0mg
80mg
0g
0g
156
26g
3g
0g
0mg
0mg
0g
2g
1g
0g
1g
0mg
24mg
0g
1g
180
41g
0g
4g
0mg
72mg
13g
7g
TomatoCherryTomato,100g
18
4g
0g
1g
0mg
4mg
3g
1g
SodexoSauteedSwissChard,2oz
40
3g
3g
1g
8mg
170mg
1g
1g
Breakfast
GenericCoffeeWithAlmondMilk,1cup
Lunch
HomemadeTofuCakes,2cake
SpinachSpinach,1cup
SweetPotato(BakedSweetPotatoesBakedInSkin,1cup
http://www.myfitnesspal.com/reports/printable_diary
4/6
1/31/2016
KidneybeansBeans,0.5cup
55
10g
0g
4g
0mg
5mg
1g
4g
SadafBabaganoush,EggplantSalad,28g
80
3g
8g
0g
5mg
75mg
2g
1g
1g
0g
1g
0mg
24mg
0g
1g
rotelTomatoes,0.5cup
25
5g
0g
1g
0mg
420mg
3g
1g
BeansRedKidneyBeans,0.25cup
55
9g
1g
3g
0mg
175mg
1g
3g
HomemadeEggsSoftBoiled,1large
80
1g
5g
6g
211mg
62mg
1g
0g
BlackOlives(netCarbs)BlackOlives(Medium),30grams
25
0g
3g
0g
0mg
115mg
0g
0g
EurestMashedPotatoes,0.5cup
107
16g
4g
2g
12mg
163mg
1g
1g
SodexoCampusVegetableLasagna,1serving
330
34g
14g
16g
40mg
800mg
3g
4g
75
0g
0g
0g
0mg
0mg
0g
0g
1,264
154g
43g
41g
276mg
2,189mg
29g
27g
Dinner
SpinachSpinachSalad,1cup(30g)
HomemadeSauteCarrotsandRedPepper,1cup
TOTAL:
EXERCISES
Calories
Minutes
Sets
Reps
Weight
Walking,4.0mph,verybriskpace
105
20
Running(jogging),5mph(12minmile)
203
24
Cardiovascular
StrengthTraining
StandingCalfRaises
TOTALS:
308
120
44
120
January30,2016
FOODS
Calories
Carbs
Fat
Protein
Cholest
Sodium
Sugars
Fiber
530
56g
25g
21g
250mg
1,080mg
7g
3g
1g
0g
1g
0mg
24mg
0g
1g
Campbell'sVegetableMedley,0.5cup
40
9g
0g
1g
0mg
325mg
4g
2g
Lisa'sSautedBokChoy,1cup
35
0g
0g
0g
0mg
0mg
0g
0g
KidneybeansBeans,0.5cup
55
10g
0g
4g
0mg
5mg
1g
4g
GenericSteamedCorn,0.5cup(90g)
68
12g
1g
2g
0mg
4mg
2g
2g
KraftItalianFatFreeDressing,0.5pouch
13
2g
0g
0g
0mg
195mg
2g
0g
163
22g
5g
8g
9mg
292mg
1g
1g
CannedCorn,0.5cup
60
9g
2g
2g
0mg
10mg
7g
2g
BakedZuchini&SquashBakedVeggiesZuchini&Squash,1
whole
20
4g
0g
2g
0mg
12mg
2g
1g
180
16g
10g
4g
40mg
1,400mg
4g
0g
Breakfast
Mcdonald'sEggandCheeseBagel,1bagel
Lunch
SpinachSpinach,1cup
Dinner
ARAMARKonCampusCheesePizza,1slice
GreatValueClassicAlfredoPastaSauce,1cup
Snacks
http://www.myfitnesspal.com/reports/printable_diary
5/6
1/31/2016
HomemadeBrownieBrownie,1brownie(Howbig?Whoknows!
105
4g
9g
4g
70mg
0mg
1g
2g
BrazilBitesCheeseBreadSnacks,3pcs
126
15g
6g
3g
28mg
28mg
0g
0g
GreatValueTacoCheese,0.33cup
110
1g
9g
6g
25mg
190mg
0g
0g
60
8g
3g
1g
0mg
85mg
0g
1g
1,572
169g
70g
59g
422mg
3,650mg
31g
19g
Don'tasksillyquestions!)
OrtegaTacoShells,1shells
TOTAL:
FoodNotes
IhadtoeatbreakfastattheMcDonaldsbecauseIforgotthattheJO'sopensat9onweekeds.:(
Then,atnight,Iwenttoseesomefriendsandendedupeatingsnacks.:(
EXERCISES
Calories
Minutes
350
120
350
120
Sets
Reps
Weight
Cardiovascular
BeeFitChallenge
TOTALS:
http://www.myfitnesspal.com/reports/printable_diary
6/6