The Joy of Fitness Mom
Food Diary
WEEK 1
Thursday
7/15/10
Snack:
7:30 AM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup
coffee brewed from ground,
prepared w/tap water
caffeine = 2; tsp. sugar
granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1%
milk=26
Total = 29
Breakfast:
8:00 AM
(1) slice homemade banana
bread w/ Smart Balance
spread on top; ½ small glass
OJ mixed w/ plain seltzer
water; (1) multivitamin &
calcium w/D.
Note: I use whole wheat flour,
reduced amount sugar and
butter called for.
Est. Calories: (1) slice
bread= 196; (1)Tbsp. Smart
Balance Light = 47; ½ cup
(approx. 100 grams) OJ= 47
Total= 290
Snack:
10:30 AM
sips of water at my Moms in
Motion class
11:20 AM
(1) med. size apple
Est. Calories: (1) med.
Friday Saturday
7/16/10 7/17/10
Snack: Snack:
7:15 AM 7:35 AM
Mug coffee Mug coffee
w/ tsp. sugar and tbs. 1% w/ tsp. sugar and tbs. 1%
milk milk
Est. Calories: (1) cup Est. Calories: (1) cup
coffee brewed from ground, coffee brewed from ground,
prepared w/tap water prepared w/tap water
caffeine = 2; tsp. sugar caffeine = 2; tsp. sugar
granulated = 1; granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1% (1)Tbs. (approx. 2 fl. oz) 1%
milk=26 milk=26
Total = 29 Total = 29
Breakfast: Breakfast:
8:30 AM 8:45 AM
(1) bowl O's w/ sprinkle of (1) bowl Kix cereal in 1%
honey in 1% milk; ½ slice milk; ½ small glass OJ mixed
banana bread; ½ small glass w/ plain seltzer water; (1)
OJ mixed w/ plain seltzer multivitamin & calcium w/D.
water; (1) multivitamin &
calcium w/D.
Est. Calories: (1) cup O's= Est. Calories: (1) cup Kix=
103; ¾ cup 1% milk=77; ½ 88; ¾ cup 1% milk=77;
slice banana bread= 98; OJ=47
OJ=47 Total= 212
Total= 325
Snack: Lunch:
11:10 AM 1:45 PM
sips of water after Buddy (2) slices Ciabatta bread w/
Training session Dukes mayo, plum tomato
slices & dash of sea salt; ½
cup 4% milk small curd
cottage cheese (I accidentally
bought the wrong kind and
opened it before I realized it.
Ugh.); (1) glass seltzer/water
mix.
(7/15/10 - 7/21/10)
Sunday
7/18/10
Snack:
7:45 AM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup
coffee brewed from ground,
prepared w/tap water
caffeine = 2; tsp. sugar
granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1%
milk=26
Total = 29
Breakfast:
9:45 AM
(1) bowl Kix cereal w/
blueberries in 1% milk; ½
small glass OJ mixed w/
plain seltzer water; (1)
multivitamin & calcium w/D.;
(1) Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup Kix=
88; ¾ cup 1% milk=77;
OJ=47; ¼ cup blueberries=
9.75 (1) cup coffee brewed
from ground, prepared w/tap
water caffeine = 2; tsp.
sugar granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1%
milk=26
Total = 250.75
Snack:
11:00 AM
Glass of water.
12:15 PM
(7) pieces of Gimbal's Cherry (1) slice homemade banana
Lovers Jelly Candies. Visiting bread, some green seedless
my Aunt., who has candy out all grapes; glass water.
the time.
12:25 PM
(1) bottle Belgian Beer
Monday Tuesday
7/19/10 7/20/10
Snack: Snack:
7:15 AM 7:15 AM
Mug coffee Mug coffee
w/ tsp. sugar and tbs. 1% w/ tsp. sugar and tbs. 1%
milk milk
Est. Calories: (1) cup Est. Calories: (1) cup
coffee brewed from ground, coffee brewed from ground,
prepared w/tap water prepared w/tap water
caffeine = 2; tsp. sugar caffeine = 2; tsp. sugar
granulated = 1; granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1% (1)Tbs. (approx. 2 fl. oz) 1%
milk=26 milk=26
Total = 29 Total = 29
Breakfast: Breakfast:
8:00 AM 8:00 AM
(1) bowl Kix cereal w/ (1) bowl Kix cereal w/
blueberries in 1% milk; ½ blueberries in 1% milk; ½
small glass OJ mixed w/ small glass OJ mixed w/
plain seltzer water; (1) plain seltzer water; (1)
multivitamin & calcium w/D. multivitamin & calcium w/D.
Est. Calories: (1) cup Kix= Est. Calories: (1) cup Kix=
88; ¾ cup 1% milk=77; 88; ¾ cup 1% milk=77;
OJ=47; ¼ cup blueberries= OJ=47; ¼ cup blueberries=
9.75 9.75
Total = 221.75 Total = 221.75
Snack: Lunch:
10:10 AM 11:45 AM
Sips of water (1) regular size bowl of
Indonesian peanut stir fry;
11:00 AM (1.5) 16oz. Dr. Pepper from
Noodles & Company.
Wednesday
7/21/10
Snack:
7:15 AM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup
coffee brewed from ground,
prepared w/tap water
caffeine = 2; tsp. sugar
granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1%
milk=26
Total = 29
Breakfast:
8:00 AM
(1) bowl Kix cereal w/
blueberries in 1% milk; ½
small glass OJ mixed w/
plain seltzer water; (1)
multivitamin & calcium w/D.
Est. Calories: (1) cup Kix=
88; ¾ cup 1% milk=77;
OJ=47; ¼ cup blueberries=
9.75
Total = 221.75
Snack:
10:45 AM
Handful green seedless
grapes; (1) glass water

apple w/skin= 95
Total= 95
Lunch:
12:00 PM
Salad in salad bowl: Spinach,
walnuts, green olives w/
pimentos, shredded white
cheddar cheese, cut-up hard
salami, and homemade
dressing. Dressing: about 2
tbs. EVO, tsp. mayo, rice
vinegar and Louisiana Crystal
hot sauce. To drink: glass of
1/2 seltzer water and regular
water
Est. Calories: (1) cup
spinach raw= 7; (1) oz.
Walnuts = 185; (8)olives =
32; ¼ cheddar cheese =
114; (5) slices hard salami
= 98; (2)tbs. Olive oil= 238;
tsp mayo= 68; tsp. Rice
vinegar= 1; (.2)tsp. hot
sauce= 0
Total= 743
Snack:
1:00 PM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup
coffee brewed from ground,
Lunch:
1:00 PM
(1) 5.5 fl. oz. Low sodium V8
vegetable juice; personal
size spinach and feta cheese
organic frozen pizza, thin
crust ; tall glass
water/seltzer mix
one colossal chocolate
frosted donut from Shoppers
(grocery store). (I went
shopping hungry , after my BT
session, and got this huge
donut).
Est. Calories: (5.5)Fl Oz.
V8= 38.5; frozen pizza=
240; (1) donut= 250
Total= 538.5
Snack:
4:30 PM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk
Est. Calories: (1) cup
coffee brewed from ground,
Est. Calories: (2) slices Est. Calories: (7) jellies=
bread= 54; (2) tsp mayo= 18; (1) bottle beer= 156
136; (4) slices plum tomato= Total= 174
16; ½ cup 4% cottage
cheese = 110.5
Total= 306.5
Snack:
3:00 PM
(3) cups popcorn made in
Whirly Pop w/ canola oil.
Topped w/ a mixture of 1
tbs. Smart Balance spread,
Parmesan cheese & dash of
salt.; (1) tall glass water.
Est. Calories: (3) cups oil
popped popcorn= 165;
(1)Tbsp. Smart Balance Light
= 47; (1 )Tbs. Parmesan
cheese grated= 22
Total= 234
Snack:
4:20 PM
Taste of dark chocolate
chunks. (Making homemade
cookies w/daughter).
4:45 PM
Taste of chocolate chip
cookie dough.
5:45 PM
(2) slices of green pepper
The Joy of Fitness Mom
Food Diary
(7/15/10 - 7/21/10)
Lunch:
2:00 PM 2:45 PM
Lunch at my Aunt's house. (1) Small twisted coffee-
Approx. 2.5 cups homemade toffee frosty from Wendy's.
Old Bay Shrimp Fest- a
mixture of red potatoes,
sausage, corn on the cob,
shrimp, onions. Boiled and
seasoned w/ Old Bay; (1)
bottle water.
Est. Calories: approx. (2)
small red potatoes= 246;
approx. (4) small pieces
sausage=724; (8) large
shrimp=44; (2) small ears
yellow corn=126; (1) Tbs
onions= 6
Total= 1146
Snack:
5:45 PM
(6) pieces of Gimbal's Cherry (1.5) cups whole wheat
Lovers Jelly Candies
Est. Calories: (1) slice
bread= 196; (10) grapes=
34
Total= 230
Snack:
Est. Calories: (1) coffee-
toffee frosty- 540
Total= 540
Dinner:
6:45 PM
linguine w/ homemade red
sauce topped w/ anchovies
and Parmesan cheese.
Sauce- canned plum
tomatoes, purred carrots,
garlic, chopped green
pepper, chopped red
onion,olive oil, salt & pepper;
(1) tall glass seltzer/water.
Est. Calories: (1) Reg. Size Est. Calories: (10)
stir fry= 820; (1) 16oz. Dr. grapes= 34
Pepper= 158 Total= 34
Total= 978
Snack:
2:30 PM
Mug coffee
w/ tsp. sugar and tbs. 1%
milk; handful of green
seedless grapes.
Est. Calories: (1) cup
coffee brewed from ground,
prepared w/tap water
caffeine = 2; tsp. sugar
granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1%
milk=26; (10) grapes= 34
Total = 63
Dinner:
7:45 PM
(4) small slices homemade
whole wheat quesadillas; (1)
tall glass seltzer/water; (4)
halves corn on the cob w/
smart balance spread & dash
of salt. Quesadillas- filled w/
spinach, shredded white
cheddar cheese, shredded
lite mozzarella, topped w/ a
dollop of lite sour cream and
Louisiana Crystal hot sauce.
Lunch:
12:30 PM
(2) Small frozen Trader Joe's
bean & rice burritos heated-
up in microwave; (1) tall
glass water.
1:15 PM
(1) Grande skim iced caramel
macchiato from Starbucks.
Est. Calories: TJ bean &
rice burrito= 520; skim
caramel macchiato=222
Total= 742
Dinner:
7:10 PM
(1) Snyders hard sour dough
pretzel
7:45 PM
(1) Pork chop; (1.5) cups
potatoes; (1) tall glass
seltzer/water; (1) glass of
wine. Pork chops- Cotes De
Porc Poeless topped w/ a
reduction of white wine &
shitake mushrooms.
Potatoes- Gratin de Pommes
de Terre Provencal
(Scalloped potatoes w/
onions, tomatoes, anchovies,
herbs & garlic.) Recipes from
Julie Child's, “Mastering the Art
of French Cooking

prepared w/tap water
caffeine = 2; tsp. sugar
granulated = 1;
(1)Tbs. (approx. 2 fl. oz) 1% (1)Tbs. (approx. 2 fl. oz) 1% green pepper= 1
milk=26
Total = 29
Snack:
4:30 PM
Tall glass of water- 1/2
seltzer, 1/2 reg. water & 1/2
piece homemade banana
bread
Est. Calories: ½ slice
banana bread = 98
Total= 98
Dinner:
6:45 PM 8:00 PM
Dinner: 3 fresh corn tacos glass of Orangeboom lager
(warmed on stove top) filled from Trader Joe's
with cooked 93% lean
ground beef, shredded white
cheddar cheese, chopped
plum tomatoes, chopped
white onions, sprinkle of
Louisiana Crystal hot sauce,
dollop of lite sour cream
(1) tall glass water - 1/2
seltzer & 1/2 water
prepared w/tap water Est. Calories: taste of dark Est. Calories: Gimbals
caffeine = 2; tsp. sugar chocolate chunk= 27.5; taste candies= 18
granulated = 1; or dough= 19.5; (2) slices
milk=26 Total = 48
Total = 29
Dinner:
6:45 PM
Sauteed tofu coated in
cornstarch, soy sauce and
pepper, cooked in canola oil
and sauteed w/ shitake
mushrooms, edamame.
served over sushi rice and
topped with one fried egg
w/ dash of salt and Louisiana
Crystal hot sauce;
(1) tall glass water/seltzer
mix
Est. Calories: Approx. ¾
cup tofu = 231; approx. (8)
shitake= 48; approx. ¼ cup
edamame= 47.25; ½ cup
sushi rice= 121; (1) fried
egg= 90
Total= 537.25
Snack:
The Joy of Fitness Mom
Food Diary
(7/15/10 - 7/21/10)
Est. Calories: (1.5) cups Est. Calories: (4) Est. Calories: (1) sour
whole wheat linguine= 262; quesadillas= 499.5; (2) Tbs. dough pretzel= 50; (1)
Total= 18 ½ cup sauce= 80.5; (3) Lite sour cream= 40; (4) center loin, bone in pork
anchovies= 25.2; (1) Tbsp. corn on the cob halves= chop-=263; tbs. Olive oil for
Grated Parmesan= 22; (1) 126 cooking= 124; sauce= 186;
Tbs onions= 6 Total= 665.5 approx. (1) cup
Total= 395.7 potatoes=63; sauce on
potatoes= 65.2
Total= 751.2
Dinner: Dinner: Snack: Snack:
6:30 PM 8:00 PM 10:30 PM 10:20 PM
Approx. ¾ Cup homemade (2) Slices Ciabatta bread (2) squares World Market (1) small glass lemon/lime
chicken salad over spinach. topped w/approx. ½ cup dark chocolate w/ chilies and seltzer water.
Poached chicken, Dukes leftover chicken salad; ¼ lime; (1) glass of water.
mayo, lemon juice, capers, cup leftover cucumber salad;
scallions, salt & pepper; ½ (1) tall glass of water.
cup cucumber salad-
cucumbers (skin off), red
onions, green peppers,
dressing of lemon juice, olive
oil, salt & pepper; (1) slice
Ciabatta bread; (1) glass
water; (1) glass of white
wine.
Est. Calories: ½ cup Est. Calories: ½ cup Est. Calories: (2) squares
chicken= 173; (1) cup raw chicken salad=321; ¼ cup dark chocolate bar= 50
spinach= 7; (2) Tbs mayo= cucumber salad= 29; (2) Total= 50
136; (1) Fl. oz. Lemon slices bread= 54
juice=8; (1) tsp. Capers= 2; Total= 404
(1) Tsp. chopped scallions=
2; ½ cup cucumbers= 7; (1)
tsp. red onion chopped= 2;
approx. (2) slices green
peppers= 1; dressing= 48;
(1) slice bread= 27; (1) glass
of white wine= 121
Total = 534
Snack:
7:35 PM
Homemade- pineapples in
caramel sauce w/ lite sour
cream; (1) glass of white
wine.

Est. Calories: (3) corn
tortillas= 156; approx. (3)oz. beer= 153
90% lean ground beef=
368;1/2cup cheddar
cheese= 228; ¼ of plum
tomato= 3; Tbs. chopped
onion= 4; (2) Tbs. Lite sour
cream= 40
Total= 799
TOTAL ESTIMATED
DAILY CALORIES:
2083
The Joy of Fitness Mom
Food Diary
(7/15/10 - 7/21/10)
Est. Calories: (1) glass Est. Calories: approx. 4
slices= 168; (1) Tbs Lite
Total= 153 sour cream= 20; (1) glass
white wine= 121; (2) Tbs.
caramel sauce= 103
Total= 412
TOTAL ESTIMATED TOTAL ESTIMATED TOTAL ESTIMATED TOTAL ESTIMATED TOTAL ESTIMATED TOTAL ESTIMATED
DAILY CALORIES: DAILY CALORIES: DAILY CALORIES: DAILY CALORIES: DAILY CALORIES: DAILY CALORIES:
1611.75 1775.5 2021.75 1466.45 1957.25 1777.95