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  • Daily WK 3 & 4 Meal Planner

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    toonwatchr
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    meal planner add to nutrition planner

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    Daily Wk 3 & 4 Meal Planner

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    meal planner add to nutrition planner

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views33 pages

    Daily WK 3 & 4 Meal Planner

    Uploaded by

    toonwatchr
    meal planner add to nutrition planner

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 33

    Nutrition facts PROTEIN

    Name Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams)
    Pax7 Whey 1 scoop 1 12 1.92 1.02
    Steak all types refuse removed grilled 30 Gr 1 9.25 0 2.5
    Chicken breast skinless grilled 45 Gr 1 13.35 0 1.55
    Tuna canned spring water 35 Gr 1 8.75 1 0.5
    Pink salmond canned water 40 Gr 1 8.4 0 2.55
    Egg whole boiled 25 Gr 1 3.2 0.3 2.65
    Pharmasport whey
    EAS Whey
    Cottage Cheese low fat 1% 56 Gr 1 7 1.5 0.6

    SCROLL DOWN TO
    SEE FOOD SOURCES
    Highlight protein source from above copy and paste to meal planner
    Nutrition facts FIBROUS CARBS
    Name Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams)
    Broc 40 Gr 1 0.9 2.7 0.2
    Cauli 55 Gr 1 1 2.2 0.2
    Capsicum red 30 Gr 1 0.3 1.7 0
    Carrots 50 Gr 1 0.5 4.8 0
    Onions 40 Gr 1 0.4 3.5 0
    Cucumber 50 Gr 1 0.3 1.9 0.1
    Lettuce iceberg 50 Gr 1 0 1 0
    Celery 40 Gr 1 0.3 1.2 0.1
    Tomatoes 45 Gr 1 0.4 1.8 0.1
    Green Beans cut 32 Gr 1 0.6 2.5 0.1
    Peas Green 32 Gr 1 0.6 2.5 0.1

    Highlight protein source from above copy and paste to meal planner
    Nutrition facts COMPLEX CARBS
    Name Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams)
    Potatoe Boiled salt free 32 gr 1 0.6 6 0
    Banana Green to Yellow skin only 25 gr 1 0.3 6 0
    Porridge 44 gr 1 1.1 5.25 0.7
    Bread 25 gr 1 1.9 12.7 0.8
    Kumara 30 gr 1 0.3 5.6 0
    Rice white boiled unsalted 47 gr 1 1.1 13.35 0.1
    Uncle Toby Oats brownsugarcinamon 35 gr 1 3.5 23 2.4
    Uncle toby Oats Honey Buzz 30 1 2.8 20.3 2
    Uncle toby Oats Honey Buzz 30 gr 1 2.8 20.3 2
    Vogels TOAST mixed grain sesame 43 gr 1 4 15 2.35

    Highlight protein source from above copy and paste to meal planner
    Nutrition facts SIMPLE CARBS
    Name Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams)
    Apple 25 Gr 1 0.1 3.7 0.1
    Orange 25 Gr 1 0.3 3 0.1
    Pear 40 Gr 1 0.2 6 0.1
    Kiwi Fruit 20 Gr 1 0.2 3 0.1
    Powerade Drink 100 ml 1 0 7.6 0
    Cordial Home Made Vitafresh Brand 100 ml 1 0 6.7 0.1
    Milk 1% Green Top 100 ml 1 4.1 6.1 1.2
    White Sugar 6 gr 1 0 6 0
    Chocolate Moro Bar NZ 65 Gr 1 2.8 46.2 9.9
    Mixed Lollies 11 Gr 1 0 10.3 2

    Highlight protein source from above copy and paste to meal planner
    Nutrition facts BEVERAGES
    Name Serving Size Number of Servings Protein (grams) Total Carbs (Grams) Total fats (Grams)
    Green Tea all types 1
    Herbal tea all types 1
    Coffee Powder all types 1
    Coffee Perculated all types 1
    Coffee Brewed all types 1
    Tea bag all types 1

    Highlight protein source from above copy and paste to meal planner
    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 MONDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 TUESDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 WEDNESDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 THURSDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 FRIDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 SATURDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0


    Colour Key Code
    Protein carbs Fats Kcal Day Kcal actual Eaten protein other meals

    Final grams for all meals 0 0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!


    Post Wout grams M1 Post Wout Grams M2 Protein grams Carb Grams Fat Grams
    for other meals for all meals for all meals

    Final Kcal for all meals 0.0 0.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!
    Kcal Pro Meal Post M1 Kcal Pro Meal Post M2 Kcal Pro other Meals Kcal carbs all meals Kcal Fats all meals

    PROTEIN CARBS FATS


    KCAL BALANCE -338 -338 -75 -750
    SCROLL DOWN TO
    WEEK 3 & 4 SUNDAY DAY PLANNER SEE FOOD SOURCES

    copy and paste here from food sources sheet

    Meal Pre Wout 1 SERVING SIZE SERVINGS ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 1 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Meal Pre Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Meal Post Wout 2 serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Breakfast serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Mtea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    Lunch serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75
    Atea serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    TEA serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    Water 0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    -338 -338 -75

    PRE Bed serving size servings ENTER PRO ENTER CARBS ENTER FAT PRO GRAMS CARB GRAMS FAT GRAMS
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00
    0.00 0.00 0.00

    KCAL BALANCE
    0.00 0.00 0.00
    DIFFERENCE Kcal ALLOWED Kcal EATEN -338 -338 -75

    750 -750 0 Kcal USED DAY 0 0 0

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