weekend plans!
Food plan for saturday:
14:00 Breakfast: 2 slices of toast (100cal, 0.8g fat) with low-sugar strawberry jam (50cal), 100g fat free yogurt (56cal, 0.1g fat) with a teaspoon of splenda (2cal) and 1 slice of pink grapefruit (32cal, 0.1g fat), 1 cup of coffee (2cal), 1/2 pint water. Total breakfast: 242cal, 1g fat
15:30 Snack: 80g brown rice (89cal, 0.7g fat), 20g smoked salmon (23cal, 0.9g fat). Total snack: 112cal, 1.6g fat
17:00 Lunch: 1/3 pack dry-griddled pork with 0.5tsp cayenne pepper (110cal, 2g fat), 1.5oz pink fir potato (34cal), 2 florets of broccoli (27cal, 0.1g fat), 1 carrot (julienned) (21cal, 0.1g fat). Total lunch: 232cal, 2.2g fat
18:30 Snack: 3 dates (199cal, 0.1g fat), 1 bowl sugar-free strawberry jello (10cal). Total snack: 209cal, 0.1g fat
Allow for 2 cups of instant coffee with 50ml skim milk, 2(4cal, 19cal, 0.2g fat). Total coffee: 46cal, 0.4g fat
TOTAL INTAKE FOR SATURDAY: 841cal, 5.3g fat
Exercize plan for saturday:
30mins jogging in place: -266cal
10mins sit ups: -78cal
5mins chair lifts: -20cal
TOTAL BURN FOR SATURDAY: 364cal
My BMR: 1420cal/day approx
TOTAL FOR SATURDAY: -943cal
Things to do on saturday:
Clean my room
Clean the kitchen
Vacuum
Laundry
Dishwasher
Japanese homework
Japanese diary
Work on story
Watch TFA
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Food plan for sunday:
11:00 Breakfast: 30g special k (112cal, 0.5g fat), 70ml skim milk (27cal, 0.2g fat), 100g fat free yogurt (59cal, 0.1g fat) with 1 tsp splenda (2cal) and 1tbsp maple syrup (52cal), 1 slice toast (48cal, 0.4g fat) with low-sugar strawberry jam (25cal), and 1 cup coffee (2cal). Total breakfast: 337cal, 1.2g fat
13:00 Snack: 1 slice toast (48cal, 0.4g fat), 20g smoked salmon (18cal, 0.6g fat). Total snack: 66cal, 1g fat
14:30 Lunch: 4oz cod (119cal, 1g fat), 100g peas (78cal, 0.3g fat), 2tbsp ketchup (35cal). Total lunch: 232cal, 1.3g fat
16:00 Snack: 1 Alpen Light apple and sultana bar (59cal, 0.7g fat), 1 cup coffee with 50ml skim milk (23cal, 0.2g fat). Total snack: 82cal, 0.9g fat
18:30 Snack: 30g special k (112cal, 0.5g fat), 70ml skim milk (27cal, 0.2g fat). Snack total: 139cal, 0.7g fat
TOTAL INTAKE FOR SUNDAY: 856cal, 3.9g fat
Exercise plan for sunday:
Cardio bootcamp workout: -81cal
10mins sit ups: -78cal
15mins jogging in place: -133cal
TOTAL BURN FOR SUNDAY: -292cal
My BMR: 1420cal/day approx
TOTAL FOR SUNDAY: -697
Things to do on sunday:
Clean kitchen
Math homework
Japanese diary
Japanese vocabulary
Work on story
14:00 Breakfast: 2 slices of toast (100cal, 0.8g fat) with low-sugar strawberry jam (50cal), 100g fat free yogurt (56cal, 0.1g fat) with a teaspoon of splenda (2cal) and 1 slice of pink grapefruit (32cal, 0.1g fat), 1 cup of coffee (2cal), 1/2 pint water. Total breakfast: 242cal, 1g fat
15:30 Snack: 80g brown rice (89cal, 0.7g fat), 20g smoked salmon (23cal, 0.9g fat). Total snack: 112cal, 1.6g fat
17:00 Lunch: 1/3 pack dry-griddled pork with 0.5tsp cayenne pepper (110cal, 2g fat), 1.5oz pink fir potato (34cal), 2 florets of broccoli (27cal, 0.1g fat), 1 carrot (julienned) (21cal, 0.1g fat). Total lunch: 232cal, 2.2g fat
18:30 Snack: 3 dates (199cal, 0.1g fat), 1 bowl sugar-free strawberry jello (10cal). Total snack: 209cal, 0.1g fat
Allow for 2 cups of instant coffee with 50ml skim milk, 2(4cal, 19cal, 0.2g fat). Total coffee: 46cal, 0.4g fat
TOTAL INTAKE FOR SATURDAY: 841cal, 5.3g fat
Exercize plan for saturday:
30mins jogging in place: -266cal
10mins sit ups: -78cal
5mins chair lifts: -20cal
TOTAL BURN FOR SATURDAY: 364cal
My BMR: 1420cal/day approx
TOTAL FOR SATURDAY: -943cal
Things to do on saturday:
Clean my room
Clean the kitchen
Vacuum
Laundry
Dishwasher
Japanese homework
Japanese diary
Work on story
Watch TFA
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Food plan for sunday:
11:00 Breakfast: 30g special k (112cal, 0.5g fat), 70ml skim milk (27cal, 0.2g fat), 100g fat free yogurt (59cal, 0.1g fat) with 1 tsp splenda (2cal) and 1tbsp maple syrup (52cal), 1 slice toast (48cal, 0.4g fat) with low-sugar strawberry jam (25cal), and 1 cup coffee (2cal). Total breakfast: 337cal, 1.2g fat
13:00 Snack: 1 slice toast (48cal, 0.4g fat), 20g smoked salmon (18cal, 0.6g fat). Total snack: 66cal, 1g fat
14:30 Lunch: 4oz cod (119cal, 1g fat), 100g peas (78cal, 0.3g fat), 2tbsp ketchup (35cal). Total lunch: 232cal, 1.3g fat
16:00 Snack: 1 Alpen Light apple and sultana bar (59cal, 0.7g fat), 1 cup coffee with 50ml skim milk (23cal, 0.2g fat). Total snack: 82cal, 0.9g fat
18:30 Snack: 30g special k (112cal, 0.5g fat), 70ml skim milk (27cal, 0.2g fat). Snack total: 139cal, 0.7g fat
TOTAL INTAKE FOR SUNDAY: 856cal, 3.9g fat
Exercise plan for sunday:
Cardio bootcamp workout: -81cal
10mins sit ups: -78cal
15mins jogging in place: -133cal
TOTAL BURN FOR SUNDAY: -292cal
My BMR: 1420cal/day approx
TOTAL FOR SUNDAY: -697
Things to do on sunday:
Clean kitchen
Math homework
Japanese diary
Japanese vocabulary
Work on story