Thanks to both of you. you're both doing great!! here is my menu:
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Butter, NFS cuptablespoonpatGuideline amount per slice of bread/rollQuantity not specified 36 4 0 0
organic sweet sausage serving 150 8 1 17
Coconut oil cuptablespoonQuantity not specified 77 9 0 0
Egg, whole, boiled cupextra largejumbolargemediumslicesmallQuantity not specified 303 27 4 25
Ground beef, regular, cooked cup, cookedcup, raw, yield cookedoz, cookedoz, raw (yield after cooking)cubic inch, cookedcubic inch, raw (yield after cooking)cocktail meatballlarge meatballlarge patty (5.3 oz, raw, 3 patties ...medium meatballmedium patty (4 oz, raw, 4 patties p...small meatballsmall patty (3.33 oz, raw, 5 patties...Quantity not specified 321 23 0 27
hempseed oil literfl ozcuppintquartgallontablespoonteaspoon 120 14 0 0
Lettuce, cos or romaine, raw innerleafcup shredded 47 1 8 5
Chicken, broilers or fryers, leg, meat and skin, cooked, roasted cup, chopped or dicedFrom 1 lb ready-to-cook chickenleg, bone removed 650 38 0 73
Chicken, broilers or fryers, wing, meat and skin, cooked, roasted cup, chopped or dicedFrom 1 lb ready-to-cook chickenwing, bone removed 203 14 0 19
Chicken, breast, with or without bone, roasted, skin not eaten cup, cooked, dicedoz, boneless, cooked (yield after sk...oz, boneless, cooked, skinlessoz, boneless, raw (yield after cooki...oz, boneless, raw, without skin (yie...oz, with bone, cooked (yield after b...oz, with bone, cooked, without skin ...oz, with bone, raw (yield after cook...oz, with bone, raw, without skin (yi...cubic inch, boneless, cooked, skin r...breast quarter (yield after cooking,...medium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, b...medium breast (yield after cooking, ...small breast (yield after cooking, b...Quantity not specified 115 2 0 22
Flaxseed oil cuptablespoonQuantity not specified 120 14 0 0
Almonds, unroasted cup, NFScup, groundcup, sliced, blanchedcup, sliced, unblanchedcup, slivered, blanchedcup, slivered, unblanchedcup, whole, blanchedcup, whole, unblanchedalmondQuantity not specified 28 2 1 1
Walnuts cup, NFScup, choppedcup, groundcup, in shell, edible yield (7 nuts)cup, shelled (50 halves)oz (14 halves)nutQuantity not specified 52 5 1 1
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt cup slicescup mashed 23 0 6 1
Asparagus, cooked, boiled, drained cupspears, (1/2" base) 14 0 3 2
Olive oil cuptablespoonQuantity not specified 60 7 0 0
Finfish, salmon, coho, wild, cooked, moist heat filletoz 52 2 0 8
Totals 2371 170 23 200
oh dear this is my computer knowledge!! i cut and pasted this from fit day. help. the 2 days before were very similar food but about 15-1600 cals. and the total is cals, fat, carbs (less ecc) and pro.
hope this helps! and thank you!! also about 4-5 liters water too