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kiladi bullodu

By kiladi bullodu
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Gachibowli_Diwakar LEGEND

Gachibowli_Diwakar

Posted
Posted

protein powder dheniki .. eat healthy food chicken and do work-out.. [img]http://www.andhrafriends.com/uploads/gallery/album_15/gallery_731_15_100340.gif[/img]

macha Celebrity

macha

Posted
Posted

I am using GNC wheybolic adi 3 scoops ki 280 cal and 79G of protien ...Gold Standrds not goo I have used ...

yesterday I got new one to try Dymatize iso 100 ... its just a pure form of protien.... need to see how it is

but casien nina try chsesaaa DymatizeCinimon Bun flavor super undi..... results GNC di was better than ON or GOLD Standrds for me.... GNC lo Choco flavor bagauntadi....

macha Celebrity

macha

Posted
Posted

[center]GNC danilooo 14 grms BCAA and Glutimin untadiii....[/center]

Jaffendra Jr Artist

Jaffendra

Posted
Posted

[quote name='ShockWave' timestamp='1367414721' post='1303690726']

bhayya..mari vegetarians ki any suggestions?
[/quote]

chala unnayie boss Yogurt , kandipappu , beans , chick peas, all kinds of nuts are full of protein . chicken or whey valle protein vastundi anukovadam moorkathvam , chala mandhie professional boybuilders ippudu vegans or vegetaraions ga marutunnaru , e lafoot whey or casein protein(artifical high protein diet) valla long run lo cancer vacchie chances ekkuva unayie . do your own research.

Jaffendra Jr Artist

Jaffendra

Posted
Posted

ma friend e company lo pani chestunnadu [url="http://www.prosource.net/site/best-sellers_2011.aspx"]http://www.prosource.net/site/best-sellers_2011.aspx[/url] , villa products chala baguntayie anta(plus mighta brands koda unnayie) , kani profit margin ekkuva leka promotion cheyyatledu , so ekkuva mandhiki telidu e company gurinchi. evarikyna kavali ante deals ippincha galadu emo kanukunta

hotmaddy Celebrity

hotmaddy

Posted
Posted

[quote name='ShockWave' timestamp='1367418300' post='1303690855']
em cheppadalachukunnav? [color=#ff0000]meat thine vade manisha?[/color]

whey protein tho digestion problems vasthai ani paina athanu cheppadu...nenem cut cheyyatledu diet lo..just looking for more protein...
[/quote]
Neeku ala ardam ayinda ... very nice...

Vegetarians ki ikkada undede chaala thakkuva items, paina list lo Sugar thinodu, Sodium thinoddu, Rice thinakunda, Paalu thaagakunda, Perugu thindakunda undatam enduku antunna...

GULABJAM LEGEND

GULABJAM

Posted
Posted

[quote name='Silence..Please' timestamp='1367418397' post='1303690861']
protein powder dheniki .. eat healthy food chicken and do work-out.. [img]http://www.andhrafriends.com/uploads/gallery/album_15/gallery_731_15_100340.gif[/img]
[/quote] @gr33d @gr33d &D_@@ &D_@@

jack9 Side Hero

jack9

Posted
Posted

Buddy..Nenu personal training tiskunna... Naadi bulking routine... Maa trainer icchina nutrition plan idi..

Chudu neeku help avuddmeo..

4 mnthns lo 7 kgs periga... ante ee plan follow avvaledu.. But calorie intake and all matram migatha mana indian foods tho cover chesa...

gap vacchindi.. ,malli start chesa gym.. 75Kgs ki na weight target chesa.. ippudu 68... 6 mnths lo...

Protein Powder is a must for gaining muscle.. use it pre and post workout ...

And Chobani Greek Yogurt is pretty healthy.. full of protein.. roju oka cup tinu... rice tagginchu... inka picchekkinchu... doubts untay nannu adugu...


[b][size=8][background=transparent]Nutrition Plan[/background][/size][/b]
[b][size=5][background=transparent](Watch the serving sizes to get your actual caloric intake. I would like you to try and record this diet for a month and will track your wt, body fat, inches lost.)[/background][/size][/b]

[b][size=6][b][background=transparent]Breakfast[/background][/b][/size][/b]
[b][size=5][b][background=transparent](Try to take in most of calories from protein and vegetables. Save fruits for mid day snack, lunch and afternoon. Keep mixing up choices and keep your body always guessing. Watch the drinks you’re taking in. They can really add extra calories) [/background][/b][/size][/b]

[b][size=6][b][background=transparent]A) Greek Yogurt Parfait w/ Nuts (140-400 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Chobani Greek Yogurt [/background][/size][color=#444444][size=5][background=transparent] [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 container, Calories: 140, Fat: 0g, Carbs: 20g, Protein: 14g[/background][/size][/color][/b]
[b][size=5][background=transparent]-Walnuts[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 4 T, Calories: 200, Fat: 20g, Carbs: 4g, Protein: [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Raisins[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 3/4 cup, Calories: 200, Fat: 4g, Carbs: 40g, Protein: 4g [/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-Sunflower Seeds[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 3/4 cup, Calories: 200, Fat: 4g, Carbs: 40g, Protein: 4g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Almonds[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 oz, Calories: 164, Fat: 14.4g, Carbs: 5.6g, Protein: 6g [/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]

[b][size=6][b][background=transparent]B)Eggs w/ Slice Multi-Grain Bread (225-385 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]-Muti-Grain Bread[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 piece, Calories: 69, Fat: 1g, Carbs: 11g, Protein: 3g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Two Large Egg[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 Egg, Calories: 78, Fat: 4.5g, Carbs: 1g, Protein: 6g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-American Cheese[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, diced, Calories: 65.6, 5.5.45 fat: g, Carbs: .25g, Protein: 3.5g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Spinach (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/16 cup, Calories: .43, Fat: 0.006g, Carbs: .06g, Protein: 0.05g[/background][/size][/color][/b]
[b][color=#222222][size=5][background=transparent]-Peppers (Sweet, red, raw, generic)[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/8 cup, chopped, Calories: 4.83, Fat: 0.05g, Carbs: 1.12g, Protein: .18g[/background][/size][/color][/b]
[b][color=#222222][size=5][background=transparent]-Mushrooms (Raw)[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1/8 cup, pieces or slices, Calories: 1.92, Fat: 0.025g, Carbs: .2875g, Protein .275g[/background][/size][/color][color=#222222][size=5][background=transparent] [/background][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=5][background=transparent]-Onions (Raw)[/background][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=5][background=transparent]Serving Size[/background][/size][/color][size=5][background=transparent]: 1/8 cup, chopped, Calories: 8.4, Fat: 0.012g, Carbs: 2.1g, Protein: .187g[/background][/size][/b][/indent]

[b][size=6][b][background=transparent]C) Fish/ or Chicken w/ Vegetable Stirfry (200-370 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Premium Tuna Steak[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 4 oz., Calories: 120, Fat: 1.5g, Carbs: 0g, Protein: 26.6g [/background][/size][/b]
[b][size=5][background=transparent]-Salmon (Pacific Salmon Filets)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 3 to 4 oz, Calories: 170, Fat: 9g, Carbs: 0g, Protein: 21g [/background][/size][/b]
[b][size=5][background=transparent]-Tilapia[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 3 oz, Calories: 96, Fat: 1.7g, Carbs: 0g, Protein: 20.1g [/background][/size][/b]
[b][size=5][background=transparent]-Steamed Broccoli[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cup chopped, Calories: 31, Fat: 0g, Carbs: 6g, Protein[/background][/size][/b]
[b][size=5][background=transparent]-Asparagus[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cup, Calories: 39.6, Fat: 0.4g, Carbs: 7.4g, Protein: 4.4g[/background][/size][/b]
[b][size=5][background=transparent]-Onions[/background][/size][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, chopped, Calories: 67.2, Fat: 0.1g, Carbs: 16.2g, Protein: 1.5g [/background][/size][/color][/b][/indent]
[indent=1][b][size=5][background=transparent]-Mushrooms[/background][/size][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, pieces or slices, Calories: 15.4, Fat: 0.2g, Carbs: 2.3g, Protein:2.2g[/background][/size][/color][/b][/indent]
[indent=1][b][size=5][background=transparent]-Fresh Salsa[/background][/size][/b][/indent]
[b][size=5][background=transparent]Serving Size: 1 tablespoon, Calories: 5, Fat: 0g, Carbs: 1g, Protein: 0g[/background][/size][/b]

[b][color=#222222][size=6][b][background=transparent]D) Oatmeal (160 Calories)[/background][/b][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 45 g, Calories: 160, Fat: 2g, Carbs: 34g, Protein: 4g [/background][/size][/color][/b]

[b][size=6][b][background=transparent]E) Peanut Butter and Jelly Sandwich (438 Calories)[/background][/b][/size][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-[/background][/size][/color][color=#222222][size=5][background=transparent]-Multi-Grain Bread[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 piece, Calories: 69, Fat: 1g, Carbs: 11g, Protein: 3g[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-Trader Joes Peanut Butter [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Smuckers Strawberry Jelly[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp., Calories: 100, Fat: 0g, Carbs: 26g, Protein: 0g[/background][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=6][b][background=transparent]F) Kashi Blackberry Cereal Bar[/background][/b][/size][/color][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 bar (35g), [/size][size=4]Calories: [/size][size=4]110, [/size][size=4]Fat: [/size][size=4]3g, [/size][size=4]Carbs: [/size][size=4]24g, [/size][size=4]Protein: [/size][size=4]2g [/size][/b][/indent]

[b][size=6][b][background=transparent]Drinks[/background][/b][/size][/b]
[indent=1][b][size=4]-Maxell House Coffee [/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]2 cup brewed, [/size][size=4]Calories: [/size][size=4]2, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]0g, [/size][size=4]Protein: [/size][size=4]0g [/size][/b][/indent]
[indent=1][b][size=4]-Splenda[/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 packet, [/size][size=4]Calories: [/size][size=4]0, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]0.5g, [/size][size=4]Protein: [/size][size=4]0g[/size][/b][/indent]
[indent=1][b][size=4]-Low Fat Creamer (Coffee Mate)[/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 packet, [/size][size=4]Calories: [/size][size=4]0, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]0.5g, [/size][size=4]Protein: [/size][size=4]0g [/size][/b][/indent]
[indent=1][b][size=4]-Tropicana 100 % Orange Juice-No Pulp[/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]12 oz (355 mL), [/size][size=4]Calories: [/size][size=4]170, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]39g, [/size][size=4]Protein: [/size][size=4]3g [/size][/b][/indent]
[indent=1][b][size=4]-Green Tea (Lipton Peach Flavor)[/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]8 fl oz, [/size][size=4]Calories: [/size][size=4]60, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]16g, [/size][size=4]Protein: [/size][size=4]0g [/size][/b][/indent]
[b][size=5][background=transparent]-27 fl oz water w/ sitting (Add lemon, strawberries, or cucumbers)[/background][/size][/b]


[b][color=#444444][size=6][b][background=transparent]Snack[/background][/b][/size][/color]
[color=#444444][size=5][b][background=transparent](Fruit and other carbs are a good choice.)[/background][/b][/size][/color][/b]
[list]
[*]
[b][i][background=transparent]Fruit Smoothie (250 Calories)[/background][/i][/b]
[/list]
[b][size=5][background=transparent]-Fresh Blueberries [/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/4 cup raw, Calories: 31.5, Fat: 0g, Carbs: 7.9g, Protein: 0.4g[/background][/size][/b]
[b][size=5][background=transparent]-Fresh Strawberries[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/2 cup, halves, Calories: 24.3, Fat: 0.25g, Carbs: 5.85g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Blackberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 15.47, Fat: 0.175g, Carbs: 3.45g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Raspberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 16, Fat: .25g, Carbs: 3.75g, Protein: .375g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]

[b][size=6][b][background=transparent]B) Luna Bar (180 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]-Caramel Nut Brownie[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar (1.69oz), Calories: 180, Fat: 6g, Carbs: 27g, Protein: 8g[/background][/size][/color][/b]
[indent=1][b][color=#222222][size=5][background=transparent]-Chocolate Peppermint Sticks [/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar, Calories: 180, Fat: 5g, Carbs: 28g, Protein: 8g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter Cookie[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 Bar, Calories: 180, Fat: 6g, Carbs: 25g, Protein: 9g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-White Chocolate Macadamia Nut[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar (48 g), Calories: 190, Fat: 7g, Carbs: 25g, Protein: 9g[/background][/size][/color][/b]

[b][size=6][b][background=transparent]C) Greek Yogurt Parfait (140-400 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Chobani Greek Yogurt [/background][/size][color=#444444][size=5][background=transparent] [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 container, Calories: 140, Fat: 0g, Carbs: 20g, Protein: 14g [/background][/size][/color][/b]
[b][size=5][background=transparent]-Fresh Blueberries [/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/4 cup raw, Calories: 31.5, Fat: 0g, Carbs: 7.9g, Protein: 0.4g[/background][/size][/b]
[b][size=5][background=transparent]-Fresh Strawberries[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/2 cup, halves, Calories: 24.3, Fat: 0.25g, Carbs: 5.85g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Blackberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 15.47, Fat: 0.175g, Carbs: 3.45g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Raspberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 16, Fat: .25g, Carbs: 3.75g, Protein: .375g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]


[b][size=6][b][background=transparent]D) Orange Medium (80 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 Orange, Calories: 80, Fat: 0g, Carbs: 21g, Protein: 1g[/background][/size][/color][/b]

[b][size=6][b][background=transparent]E) Apple w/ Skin On (Granny Smith) (80 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 MED, Calories: 80, Fat: 0g, Carbs: 22g, Protein: 0g[/background][/size][/color][/b]

[b][size=6]F) Banana (200 Calories)[/size][/b]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 cup, mashed, [/size][size=4]Calories: [/size][size=4]200.3, [/size][size=4]Fat: [/size][size=4]0.7g, [/size][size=4]Carbs: [/size][size=4]51.4g, [/size][size=4]Protein: [/size][size=4]2.5g [/size][/b][/indent]

[indent=1][b][size=6]G[/size][color=#222222][size=6][b][background=transparent]) Kashi Blackberry Cereal Bar (110 Calories)[/background][/b][/size][/color][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 bar (35g), [/size][size=4]Calories: [/size][size=4]110, [/size][size=4]Fat: [/size][size=4]3g, [/size][size=4]Carbs: [/size][size=4]24g, [/size][size=4]Protein: [/size][size=4]2g[/size][/b][/indent]


[indent=1][b][color=#222222][size=6][b][background=transparent]H) Cereal (285 Calories)[/background][/b][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=5][background=transparent]-Kashi Go Lean Cereal Cereal[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 1/2 cup, Calories: 285, Fat: 4.5g, Carbs: 55.5g, Protein: 13.5g [/background][/size][/color][/b][/indent]


[b][color=#444444][size=6][b][background=transparent]Lunch[/background][/b][/size][/color][/b]

[b][color=#444444][size=6][b][background=transparent]A) Mixed Greens & Spinach Salad (313 Calories)[/background][/b][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-Mixed Greens & Spinach Salad[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 4 cups, Calories: 60, Fat: 0g, Carbs: 8g, Protein: 8g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Cucumbers w/ Skin (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 0.5 cup slices, Calories: 7.8, Fat: 0.1g, Carbs: 1.9g, Protein: 0.3g[/background][/size][/color][/b]
[indent=1][b][color=#222222][size=5][background=transparent]-Carrots (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, chopped, Calories: 52.5, Fat: 0.3g, Carbs: 12.3g, Protein: 1.2g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Walnuts[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 82, Fat: 8.2g, Carbs: 1.7g, Protein: 1.9g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Strawberries[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, halves, Calories: 48.6, Fat: 0.5g, Carbs: 11.7g, Protein: 1g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Tomatoes red, ripe, round [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup cherry tomatoes, Calories: 26.8, Fat: 0.3g, Carbs: 5.8g, Protein:1.3g [/background][/size][/color][/b][/indent]
[b][color=#222222][size=5][background=transparent]-Olive oil & Balsamic Vinegar Dressing[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 110, Fat: 9g, Carbs: 6g, Protein: 0.1g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Zesty Italian (Fat free Dressing[/background][/size][/color][color=#222222][size=5][background=transparent]) (Kraft) [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp., Calories: 15, Fat: 0g, Carbs: 3g, Protein: 0g [/background][/size][/color][/b]

[b][color=#444444][size=6][b][background=transparent]B)Peanut Butter and Jelly Sandwich (438 Calories)[/background][/b][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-[/background][/size][/color][color=#222222][size=5][background=transparent]-Multi-Grain Bread[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 piece, Calories: 69, Fat: 1g, Carbs: 11g, Protein: 3g[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-Trader Joes Peanut Butter [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Smuckers Strawberry Jelly[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp., Calories: 100, Fat: 0g, Carbs: 26g, Protein: 0g[/background][/size][/color][/b][/indent]

[b][size=6][b][background=transparent]C) Turkey/ Tuna/ Ham/ Chicken Salad/ Chicken Breast Sandwich on Multi-Grain Bread (200-250 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Multi-Grain Bread[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 piece, Calories: 69, Fat: 1g, Carbs: 11g, Protein: 3g[/background][/size][/color][/b]
[b][size=5][background=transparent]-Sliced Deli Meat (Turkey)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 6 oz., Calories: 60, Fat: 1.6g, Carbs: 4g, Protein: 18g [/background][/size][/b]
[b][size=5][background=transparent]-Chunk Light Tuna of the Sea (12 oz can)[/background][/size][/b]
[indent=1][b][size=4]Serving Size: [/size][size=4]2 oz (56g), [/size][size=4]Calories: [/size][size=4]50, [/size][size=4]Fat: [/size][size=4]0.5g, [/size][size=4]Carbs: [/size][size=4]0g, [/size][size=4]Protein: [/size][size=4]11g [/size][/b][/indent]
[indent=1][b][size=4]-Sliced Deli Meat (Ham)[/size][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]3 slices (1 serving), [/size][size=4]Calories: [/size][size=4]69.3, [/size][size=4]Fat: [/size][size=4]1.8g, [/size][size=4]Carbs: [/size][size=4]1.7g, [/size][size=4]Protein: [/size][size=4]10.9g [/size][/b][/indent]
[b][size=5][background=transparent]-Chicken breast-boneless-skinless[/background][/size][/b]
[indent=1][b][size=4]Serving Size: [/size][size=4]4 oz, [/size][size=4]Calories: [/size][size=4]157, [/size][size=4]Fat: [/size][size=4]0.5g, [/size][size=4]Carbs: [/size][size=4]0g, [/size][size=4]Protein: [/size][size=4]22g [/size][/b][/indent]
[b][size=5][background=transparent]-Tomatoes[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/2 Tomato, Calories: 17, Fat: 0g, Carbs: 3.5g, Protein: 0.5g [/background][/size][/b]
[b][size=5][background=transparent]-Romaine Lettuce[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cups, Calories: 8, Fat: 0g, Carbs: 1.5g, Protein: 0.5g [/background][/size][/b]
[b][size=5][background=transparent]-Cucumber w/ Skin (Raw)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 0.5 cup slices, Calories: 7.8, Fat: 0.1g, Carbs: 1.9g, Protein: 0.3g [/background][/size][/b]
[b][size=5][background=transparent]-Mayo (Kraft)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 tbsp - 13g, Calories: 90, Fat: 10g, Carbs: 0g, Protein: 0g [/background][/size][/b]
[b][size=5][background=transparent]-Mustard (Grey Poupon)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 tsp, Calories: 5, Fat: 0g, Carbs: 0g, Protein: 0g [/background][/size][/b]

[b][size=6][b][background=transparent]D) Greek Yogurt Parfait (140-400 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Chobani Greek Yogurt [/background][/size][color=#444444][size=5][background=transparent] [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 container, Calories: 140, Fat: 0g, Carbs: 20g, Protein: 14g [/background][/size][/color][/b]
[b][size=5][background=transparent]-Fresh Blueberries [/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/4 cup raw, Calories: 31.5, Fat: 0g, Carbs: 7.9g, Protein: 0.4g[/background][/size][/b]
[b][size=5][background=transparent]-Fresh Strawberries[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/2 cup, halves, Calories: 24.3, Fat: 0.25g, Carbs: 5.85g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Blackberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 15.47, Fat: 0.175g, Carbs: 3.45g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Raspberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 16, Fat: .25g, Carbs: 3.75g, Protein: .375g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]

[b][size=6][b][background=transparent]E) Fruit Salad (Homemade Kiwi, Cantaloupe, Strawberries)[/background][/b][/size][/b]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 small bowl, [/size][size=4]Calories: [/size][size=4]84, [/size][size=4]Fat: [/size][size=4]0g, [/size][size=4]Carbs: [/size][size=4]0g, [/size][size=4]Protein: [/size][size=4]0g [/size][/b][/indent]

[b][color=#444444][size=6][b][background=transparent]Snack[/background][/b][/size][/color]
[color=#444444][size=5][b][background=transparent](Fruit and other carbs are a good choice.)[/background][/b][/size][/color][/b]
[list]
[*]
[b][i][background=transparent]Fruit Smoothie (250 Calories)[/background][/i][/b]
[/list]
[b][size=5][background=transparent]-Fresh Blueberries [/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/4 cup raw, Calories: 31.5, Fat: 0g, Carbs: 7.9g, Protein: 0.4g[/background][/size][/b]
[b][size=5][background=transparent]-Fresh Strawberries[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/2 cup, halves, Calories: 24.3, Fat: 0.25g, Carbs: 5.85g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Blackberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 15.47, Fat: 0.175g, Carbs: 3.45g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Raspberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 16, Fat: .25g, Carbs: 3.75g, Protein: .375g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]

[b][size=6][b][background=transparent]B) Luna Bar (180 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]-Caramel Nut Brownie[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar (1.69oz), Calories: 180, Fat: 6g, Carbs: 27g, Protein: 8g[/background][/size][/color][/b]
[indent=1][b][color=#222222][size=5][background=transparent]-Chocolate Peppermint Sticks [/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar, Calories: 180, Fat: 5g, Carbs: 28g, Protein: 8g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter Cookie[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 Bar, Calories: 180, Fat: 6g, Carbs: 25g, Protein: 9g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-White Chocolate Macadamia Nut[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 bar (48 g), Calories: 190, Fat: 7g, Carbs: 25g, Protein: 9g[/background][/size][/color][/b]

[b][size=6][b][background=transparent]C) Greek Yogurt Parfait (140-400 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Chobani Greek Yogurt [/background][/size][color=#444444][size=5][background=transparent] [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 container, Calories: 140, Fat: 0g, Carbs: 20g, Protein: 14g [/background][/size][/color][/b]
[b][size=5][background=transparent]-Fresh Blueberries [/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1/4 cup raw, Calories: 31.5, Fat: 0g, Carbs: 7.9g, Protein: 0.4g[/background][/size][/b]
[b][size=5][background=transparent]-Fresh Strawberries[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/2 cup, halves, Calories: 24.3, Fat: 0.25g, Carbs: 5.85g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Blackberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 15.47, Fat: 0.175g, Carbs: 3.45g, Protein: .5g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Fresh Raspberries[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1/4 cup, Calories: 16, Fat: .25g, Carbs: 3.75g, Protein: .375g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Peanut Butter (Trader Joes Organic)[/background][/size][/color][/b]
[b][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 200, Fat: 15g, Carbs: 7g, Protein: 9g[/background][/size][/b]


[b][size=6][b][background=transparent]D) Orange Medium (80 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 Orange, Calories: 80, Fat: 0g, Carbs: 21g, Protein: 1g[/background][/size][/color][/b]

[b][size=6][b][background=transparent]E) Apple w/ Skin On (Granny Smith) (80 Calories)[/background][/b][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 MED, Calories: 80, Fat: 0g, Carbs: 22g, Protein: 0g[/background][/size][/color][/b]

[b][size=6]F) Banana (200 Calories)[/size][/b]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 cup, mashed, [/size][size=4]Calories: [/size][size=4]200.3, [/size][size=4]Fat: [/size][size=4]0.7g, [/size][size=4]Carbs: [/size][size=4]51.4g, [/size][size=4]Protein: [/size][size=4]2.5g [/size][/b][/indent]

[indent=1][b][size=6]G[/size][color=#222222][size=6][b][background=transparent]) Kashi Blackberry Cereal Bar (110 Calories)[/background][/b][/size][/color][/b][/indent]
[indent=1][b][size=4]Serving Size: [/size][size=4]1 bar (35g), [/size][size=4]Calories: [/size][size=4]110, [/size][size=4]Fat: [/size][size=4]3g, [/size][size=4]Carbs: [/size][size=4]24g, [/size][size=4]Protein: [/size][size=4]2g[/size][/b][/indent]


[indent=1][b][color=#222222][size=6][b][background=transparent]H) Cereal (285 Calories)[/background][/b][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=5][background=transparent]-Kashi Go Lean Cereal Cereal[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 1/2 cup, Calories: 285, Fat: 4.5g, Carbs: 55.5g, Protein: 13.5g [/background][/size][/color][/b][/indent]

[b][size=6][b][background=transparent]Dinner [/background][/b][/size][/b]
[b][size=5][background=transparent](Add a ton of vegetable and a protein. I try to do a ton of stirfry dishes and add a meat. Stay away from rices and really watch salad dressings.)[/background][/size][/b]

[b][size=6][background=transparent]A) [/background][/size][size=6][b][background=transparent]Fish/ or Chicken w/ Vegetable Stirfry (200-370 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Premium Tuna Steak[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 4 oz., Calories: 120, Fat: 1.5g, Carbs: 0g, Protein: 26.6g [/background][/size][/b]
[b][size=5][background=transparent]-Salmon (Pacific Salmon Filets)[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 3 to 4 oz, Calories: 170, Fat: 9g, Carbs: 0g, Protein: 21g [/background][/size][/b]
[b][size=5][background=transparent]-Tilapia[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 3 oz, Calories: 96, Fat: 1.7g, Carbs: 0g, Protein: 20.1g [/background][/size][/b]
[b][size=5][background=transparent]-Steamed Broccoli[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cup chopped, Calories: 31, Fat: 0g, Carbs: 6g, Protein[/background][/size][/b]
[b][size=5][background=transparent]-Asparagus[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cup, Calories: 39.6, Fat: 0.4g, Carbs: 7.4g, Protein: 4.4g[/background][/size][/b]
[b][size=5][background=transparent]-Onions[/background][/size][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, chopped, Calories: 67.2, Fat: 0.1g, Carbs: 16.2g, Protein: 1.5g [/background][/size][/color][/b][/indent]
[indent=1][b][size=5][background=transparent]-Mushrooms[/background][/size][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, pieces or slices, Calories: 15.4, Fat: 0.2g, Carbs: 2.3g, Protein:2.2g[/background][/size][/color][/b][/indent]
[indent=1][b][size=5][background=transparent]-Fresh Salsa[/background][/size][/b][/indent]
[b][size=5][background=transparent]Serving Size: 1 tablespoon, Calories: 5, Fat: 0g, Carbs: 1g, Protein: 0g[/background][/size][/b]


[b][size=6][b][background=transparent]B) Burger w/ Side Salad[/background][/b][/size][/b]
[b][size=6][background=transparent]-Ground Beef 95 % lean meat[/background][/size][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 serving ( 3 oz ), Calories: 151.3, Fat: 6.2g, Carbs: 0g, Protein: 22.3g [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Avacado[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 half, Calories: 115, Fat: 10g, Carbs: 6g, Protein: 3g [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Hot Peppers-green-raw[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 pepper, Calories: 18, Fat: 0.1g, Carbs: 4.3g, Protein: 0.9g [/background][/size][/color][/b]
[indent=1][b][size=5][background=transparent]-Mushrooms[/background][/size][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, pieces or slices, Calories: 15.4, Fat: 0.2g, Carbs: 2.3g, Protein:2.2g[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Corn on the Cob[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 ear (8 3/4 oz), Calories: 111, Fat: 1g, Carbs: 26g, Protein: 3g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Mixed Greens & Spinach Salad[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 4 cups, Calories: 60, Fat: 0g, Carbs: 8g, Protein: 8g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Cucumbers w/ Skin (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 0.5 cup slices, Calories: 7.8, Fat: 0.1g, Carbs: 1.9g, Protein: 0.3g[/background][/size][/color][/b]
[indent=1][b][color=#222222][size=5][background=transparent]-Carrots (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, chopped, Calories: 52.5, Fat: 0.3g, Carbs: 12.3g, Protein: 1.2g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Walnuts[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 82, Fat: 8.2g, Carbs: 1.7g, Protein: 1.9g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Strawberries[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, halves, Calories: 48.6, Fat: 0.5g, Carbs: 11.7g, Protein: 1g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Tomatoes red, ripe, round [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup cherry tomatoes, Calories: 26.8, Fat: 0.3g, Carbs: 5.8g, Protein:1.3g [/background][/size][/color][/b][/indent]
[b][color=#222222][size=5][background=transparent]-Olive oil & Balsamic Vinegar Dressing[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 110, Fat: 9g, Carbs: 6g, Protein: 0.1g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Zesty Italian (Fat free Dressing[/background][/size][/color][color=#222222][size=5][background=transparent]) (Kraft) [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp., Calories: 15, Fat: 0g, Carbs: 3g, Protein: 0g [/background][/size][/color][/b]

[b][size=6][b][background=transparent]C) Pork Loin w/ Yam & Broccoli (407 Calories)[/background][/b][/size][/b]
[b][size=5][background=transparent]-Pork-Fresh, loin, top loin (chops), boneless, cooked, broiled[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 chop boneless (yield from 193g raw meat), Calories: 249.8, Fat: 8.5g, Carbs: 0g, Protein: 40.6g [/background][/size][/b]
[b][size=5][background=transparent]-Baked Yam[/background][/size][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 med. yam, Calories: 117, Fat: 1g, Carbs: 28g, Protein: 2g [/background][/size][/color][/b][/indent]
[b][size=5][background=transparent]-Baked Potato[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 potato 5.3oz, Calories: 110, Fat: 0g, Carbs: 26g, Protein: 3g [/background][/size][/b]
[b][size=5][background=transparent]-Steamed Broccoli[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 cup chopped, Calories: 31, Fat: 0g, Carbs: 6g, Protein: 3g [/background][/size][/b]
[b][size=5][background=transparent]-Asparagus[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 0.5 cup, Calories: 19.8, Fat: 0.2g, Carbs: 3.7g, Protein: 2.2g [/background][/size][/b]
[b][size=5][background=transparent]-Fresh Salsa[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 1 tablespoon, Calories: 5, Fat: 0g, Carbs: 1g, Protein: 0g [/background][/size][/b]

[b][size=6][b][background=transparent]D) Salad w/ Chicken Breast (400 Cal w/out Dressing 510 with) [/background][/b][/size][/b]
[b][size=5][background=transparent]-Grilled Chicken Breast[/background][/size][/b]
[b][size=5][background=transparent]Serving Size: 6 oz, Calories: 180, Fat: 6g, Carbs: 0g, Protein: 31.6g [/background][/size][/b]
[indent=1][b][color=#444444][size=5][background=transparent]-Cucumbers w/ Skin (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 0.5 cup slices, Calories: 7.8, Fat: 0.1g, Carbs: 1.9g, Protein: 0.3g[/background][/size][/color][/b]
[indent=1][b][color=#222222][size=5][background=transparent]-Carrots (Raw)[/background][/size][/color][/b][/indent]
[b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, chopped, Calories: 52.5, Fat: 0.3g, Carbs: 12.3g, Protein: 1.2g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Walnuts[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 82, Fat: 8.2g, Carbs: 1.7g, Protein: 1.9g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Strawberries[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup, halves, Calories: 48.6, Fat: 0.5g, Carbs: 11.7g, Protein: 1g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Tomatoes red, ripe, round [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 cup cherry tomatoes, Calories: 26.8, Fat: 0.3g, Carbs: 5.8g, Protein:1.3g [/background][/size][/color][/b][/indent]
[b][color=#222222][size=5][background=transparent]-Olive oil & Balsamic Vinegar Dressing[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp, Calories: 110, Fat: 9g, Carbs: 6g, Protein: 0.1g[/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]-Zesty Italian (Fat free Dressing[/background][/size][/color][color=#222222][size=5][background=transparent]) (Kraft) [/background][/size][/color][/b]
[b][color=#444444][size=5][background=transparent]Serving Size: 2 tbsp., Calories: 15, Fat: 0g, Carbs: 3g, Protein: 0g [/background][/size][/color][/b]

[b][size=6]Substitutes:[/size][/b]
[b][color=#444444][size=5][background=transparent]-Wawa Bit Salad (Turkey)[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 container, Calories: 270, Fat: 16g, Carbs: 6g, Protein: 25g [/background][/size][/color][/b][/indent]
[b][color=#222222][size=5][background=transparent]-Wawa Tuna Salad Sandwich[/background][/size][/color][/b]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1/2 sandwich, Calories: 324, Fat: 18g, Carbs: 45g, Protein: 20.5g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#222222][size=5][background=transparent]-Wawa Chicken Salad Sandwich (Rye, Lettuce, Tomato, No cheese)[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 sandwich, Calories: 550, Fat: 30g, Carbs: 50g, Protein: 22g [/background][/size][/color][/b][/indent]
[indent=1][b][size=4]-Wawa Junior Turkey Sandwich w/ Cheese y Mayo[/size][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 1 sandwich, Calories: 350, Fat: 18.5g, Carbs: 32g, Protein: 14g [/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-Wawa Chocolate Milk 1 %[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]Serving Size: 8 oz, Calories: 150, Fat: 2.5g, Carbs: 24g, Protein: 8g [/background][/size][/color][/b][/indent]

[indent=1][b][color=#444444][size=5][background=transparent]Supplements[/background][/size][/color][/b][/indent]
[indent=1][b][color=#444444][size=5][background=transparent]-I take Torch Pre and Post Burn for protein supplement and Isotonix OPC-3 as an antioxidant and anti-inflammatory. [/background][/size][/color][/b][/indent]

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