Sunday October 13, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Warburtons - Wholemeal Bread (400g), 1 Slice (23.8g) 58 10g 1g 3g 0mg 1g 2g
Egg, 3 large 215 1g 14g 19g 213mg 1g 0g
Garlic, 5 clove 22 5g 0g 1g 3mg 0g 0g
Oil - Olive, 2 tablespoon 239 0g 27g 0g 1mg 0g 0g
Waitrose Duchy Organic - King Prawns, 1 container (150 grams ea.) 165 0g 3g 33g 1,650mg 0g 1g
Dinner
Spinach, 200 g 46 7g 1g 6g 158mg 1g 4g
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0g 0g
Butter, 2 pat (1 inch sq, 1/2 inch high) 72 0g 8g 0g 1mg 0g 0g
Generic - Cod Loin, 0.28 kg(s) 222 --g 2g 49g 198mg --g --g
Snacks
Milchprod. - Arla - Skyr Simply - Natural Yoghurt, 200 g 126 8g 0g 22g 280mg 8g 0g
Sainsbury's Basics - Frozen Berry Mix, 330 g 116 20g 2g 3g 33mg 20g 9g
Tangerine - Tangerine, 4 small 160 40g 1g 2g 8mg 32g 6g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 1,560 91g 73g 138g 2,545mg 63g 22g

Monday October 14, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Brianna's - Vinaigrette, 2 tbs 130 0g 14g 0g 260mg 0g 0g
Cauliflower, 1 cup, chopped 27 5g 0g 2g 32mg 2g 2g
Broccoli, 1 cup, chopped 31 6g 0g 3g 30mg 2g 2g
Kale, 2 cup, chopped 66 12g 1g 6g 51mg 3g 5g
Salmon - Filet, 5.5 oz 280 0g 13g 39g 0mg 0g 0g
Dinner
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0g 0g
Prawns - Prawns, 280 g 246 0g 2g 57g 980mg 0g 1g
Raspberries - Raw, 150 g 78 18g 1g 2g 2mg 7g 10g
Essential Waitrose - British Blackberries, 150 g 39 8g 0g 1g 0mg 8g 8g
KYF - Watermelon and Feta Salad, 325.5 g 294 13g 23g 9g 731mg 11g 2g
Snacks
Milchprod. - Arla - Skyr Simply - Natural Yoghurt, 250 g 158 10g 1g 28g 350mg 10g 0g
granny - Apple, 154 g 80 22g 0g 0g 0mg 17g 5g
Pret - Smoked Salmon & Egg Protein Pot, 1 Pot 134 2g 8g 13g 543mg 0g 1g
M&s - Low Fat Natural Yoghurt Organic, 320 g 179 18g 5g 17g 0mg 20g 2g
Tesco - Blackberries Fresh, 250 g 65 13g 1g 2g 3mg 13g 8g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 1,926 127g 83g 179g 2,982mg 93g 46g

Tuesday October 15, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Avocado, 1 medium 240 13g 22g 3g 11mg 1g 10g
Oil - Olive, 2 tablespoon 239 0g 27g 0g 1mg 0g 0g
Garlic, 3 clove 13 3g 0g 1g 2mg 0g 0g
Waitrose Organic - Cherry Tomatoes, 400 grams 72 12g 1g 3g --mg 12g 5g
Ginger root - Raw, 30 g 24 5g 0g 1g 4mg 1g 1g
Waitrose - Scottish Loch Trout Fillets, 265 g 440 0g 20g 63g 52mg 0g 0g
Dinner
Essential Waitrose - Raspberries (Frozen), 1 container (300 gs ea.) 120 14g 2g 4g 90mg 14g 20g
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0g 0g
Generic - Cod Loin, 280 gram 222 --g 2g 49g 198mg --g --g
Waitrose Organic - Low Fat Natural Live Bio Yogurt, 1 container (500 gs ea.) 305 32g 7g 27g 350mg 32g 3g
Snacks
Raspberries - Raw, 150 g 78 18g 1g 2g 2mg 7g 10g
M&s - Low Fat Natural Yoghurt Organic, 200 g 112 11g 3g 10g 0mg 12g 1g
granny - Apple, 154 g 80 22g 0g 0g 0mg 17g 5g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 2,064 130g 99g 163g 710mg 96g 55g

Wednesday October 16, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Waitrose Organic - Cherry Tomatoes, 280 grams 50 9g 1g 2g --mg 9g 3g
Tangerine - Tangerine, 7 small 280 70g 1g 4g 14mg 56g 10g
Pret - Pret's Protein Box (No Dressing), 273 g 275 4g 13g 34g 239mg 2g 5g
Blackberries, 150 g 65 14g 1g 2g 2mg 7g 8g
Dinner
Essential Waitrose - Raspberries (Frozen), 1 container (300 gs ea.) 120 14g 2g 4g 90mg 14g 20g
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0g 0g
Egg, 3 large 215 1g 14g 19g 213mg 1g 0g
Waitrose - Fresh Tuna Steak, 160 g 222 0g 22g 50g 0mg 0g 0g
Grenade - Carb Killa Peanut Nutter., 60 g 220 16g 9g 21g 340mg 2g 7g
Snacks
Waitrose Organic - Low Fat Natural Live Bio Yogurt, 0.5 container (500 gs ea.) 153 16g 4g 14g 175mg 16g 1g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 1,719 144g 81g 150g 1,073mg 107g 54g

Thursday October 17, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Oil - Olive, 2 tablespoon 239 0g 27g 0g 1mg 0g 0g
Waitrose Organic - Cherry Tomatoes, 400 grams 72 12g 1g 3g --mg 12g 5g
Garlic, 3 clove 13 3g 0g 1g 2mg 0g 0g
Waitrose - Scottish Loch Trout Fillets, 265 g 440 0g 20g 63g 52mg 0g 0g
Dinner
Egg, 3 large 215 1g 14g 19g 213mg 1g 0g
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0g 0g
Waitrose - Fresh Tuna Steak, 160 g 222 0g 22g 50g 0mg 0g 0g
Snacks
Milchprod. - Arla - Skyr Simply - Natural Yoghurt, 450 g 284 18g 1g 50g 630mg 18g 0g
Tangerine - Tangerine, 1 small 40 10g 0g 1g 2mg 8g 1g
Essential Waitrose - Raspberries (Frozen), 1 container (300 gs ea.) 120 14g 2g 4g 90mg 14g 20g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 1,764 58g 101g 191g 990mg 53g 26g

Friday October 18, 2019

Calories Carbs Fat Protein Sodium Sugars Fiber
Lunch
Meridian - Hazelnut Butter, 70 gram 482 4g 46g 11g --mg 3g 6g
Waitrose Organic - Low Fat Natural Live Bio Yogurt, 0.5 container (500 gs ea.) 153 16g 4g 14g 175mg 16g 1g
Avocado, 1 medium 240 13g 22g 3g 11mg 1g 10g
Dinner
Essential Waitrose - Raspberries (Frozen), 1 container (300 gs ea.) 120 14g 2g 4g 90mg 14g 20g
Trader Joe's - Brazil Nuts, 7 nuts 190 4g 19g 4g 0mg 1g 2g
Chia seeds, 5 tsp 122 11g 8g 4g 4mg 0g 9g
Meridian - Pecan Butter, 50 grams 379 5g 37g 5g 0mg 3g 3g
Calories Carbs Fat Protein Sodium Sugars Fiber
TOTAL: 1,686 67g 138g 45g 280mg 38g 51g