Food Journal 1/31

Breakfast
-1 spinach smoothie (330)
-1 packet blueberry oatmeal (140)

Snack
-1 cup broccoli apple and almond salad with vinaigrette (255)

Pre-workout
-1 Atkins snack bar (150)
-16 oz water with BCAA blue raspberry (5)

Post-workout
-16 oz soy latte (150)

Lunch
-1/2 cup brown rice (110)
-1 cup pinto beans (170)
-1/4 cup spicy corn (90)
-1/4 cup spinach (10)

Dinner
-1/2 sweet potato with coconut flakes (120)
-1 veggie hot dog with muenster cheese, mustard, and spinach on wheat bread (200)

Total
1730 calories

Weight Loss Calculator - How Long to Lose?

When setting weight loss goals, most of my clients have high hopes to lose a lot of weight in a short amount of time. Is that realistic? Most times it's not. It takes months and years to put on weight, so don't expect to lose it over night.

That being said, I don't want to be a Debbie Downer! I found a cool tool to find out how long it'll take to get to your goal weight, with healthy daily calorie recommendations based on your activity level. Check it out:

Weight Loss Target Date Calculator

Food Journal 1/30

Breakfast
-1 vanilla spice soy latte (260)
-1 spinach feta wrap (300)

Snack
-1 Special K protein bar (180)

Lunch
-1 greek yogurt with almonds, blueberries, and ground flaxseed (280)

Snack
-1 apple (70)
-1 cup chai tea with soy milk (30)

Late afternoon
-1 cup green veggie soup with tofu and broccoli (200)
-1 greek yogurt with 1 scoop protein powder (150)

Dinner
-1/4 cup broccoli and cheese (40)
-1/2 cup pepper jack and pinto beans (180)
-1/2 cup brown rice (120)
-1/3 cup spicy corn (90)
-1/3 cup spinach (10)

Total
1910 calories

Food Journal 1/28

Breakfast
-1 sweet potato with 1 cup black beans and spinach (300)

Snack
-1 Special K protein bar (180)

Lunch
-3 piece veggie "chicken" (120)
-1 cup spaghetti squash with avocado sauce and broccoli (190)

Snack
-1/2 cup cottage cheese with 1 banana and 20 almonds (290)

Snack
-1 Vega One chocolate protein shake (140)

Dinner
-2 veggie hot dogs (100)
-1/2 cup thai veggie rice (120)
-1/2 wheat bagel with 1oz cream cheese (180)

Total
1620 calories

Food Journal 1/27

Early morning
-1 Vega One chai shake (140)
-1 cup chai tea with soymilk (50)

Breakfast
-1 whole wheat bagel with muenster cheese (290)
-1 veggie sausage (80)
-1 greek yogurt with flaxseed (180)

Snack
-1 cup coffee and creamer (30)
-1 apple (80)

Snack
-1 Special K protein bar (180)
-1 fruit flavor water with creatine (20)

Lunch
-4 piece veggie "chicken" nuggets (140)
-1 cup spaghetti squash with broccoli and avocado garlic sauce (210)

Dinner
-1/2 cup cottage cheese (110)
-1 banana (130)
-20 almonds (140)

Snack
-1 Kashi trail mix bar (140)

Total
1920 calories

Food Journal 1/26

Early morning

- 1 cup coffee with soy milk and creamer (40)

Breakfast

- 1 cup black beans, 1/2 cup brown rice, 1 cup spinach, 1 tbsp salsa (350)

- 1 cup chai tea with soy milk, cinnamon, and honey (60)

Lunch
- 2 cups spaghetti squash (80)
- 1 cup marinara with broccoli and spinach (100)
- 4 pieces veggie 'chicken' nuggets (160)
- 1 cup salad with 1 tbsp dressing (30)

Dinner
- 1/2 cup cottage cheese (100)
- 1/2 banana (60)
- 20 almonds (140)
- 1 tbsp flaxseed (30)

Snack
- 1 Special K protein bar (170)
- 1 vitamin zero water

Food Journal 1/23

Breakfast
- 1 container vanilla greek yogurt (120)
- 1 Special K protein bar (180)
- coffee with soy milk and creamer (40)

Snack
- Fresh & Easy pre-made salad with edamame, tomato, cranberries, & mango dressing (270)
- coffee with soy milk and creamer (40)

Lunch
- 1 veggie sausage (80)
- 1 sweet potato (150)
- 1 cup broccoli and spinach mix with 1 slice pepper jack cheese and hummus (130)

Snack
- 1 apple (70)
- 24 almonds (160)
- 1 small Gatorade (80)

Snack
- 1 Clif protein bar (270)

Dinner
- 1 packet oatmeal (140)
- 2 tbsp ground flaxseed (60)
- 1/2 cup blueberries (40)
- 1/4 cup cottage cheese (30)

Total
1860 cal