CrossFit Rochester

Sat 7/11

Brkfast

1 1 ½ cup of mixed fresh fruit (cantaloupe, strawberries, blueberries, grapes, mango) mixed with 1 tbls protein powder, cinnamon,

1 cup skim milk

16 oz black coffee

2p/2c/

Lunch/Snack

Turkey

Apple

Trail mix

2P/3C

Dinner

Mixed fruit

2oz bbq chicken

Pasta salad (2 forkfuls)

Salad no dressing

2p/2c

Snack

Chocolate chip cookie

2c

Total Saturday = 6p/9c/2f

Sunday 7/12

breakfast

Small plain pancake

Apple

Almonds

Blk coffee

3C/3F

Lunch

1 cup cucumbers

3 4 tbls hummus

7 baby carrots

2C

snack

7 Jalepeno Tortilla chips

3 tlbs salsa

16 oz diet tangerine flavored sparking water

with 1 ½ shots of absolute pear vodka

3C

Dinner

1 handful of trail mix, ~ 1oz of leftover lamb on bone, 3 forkfuls of risotto

1P/2C/2F

Snack

½ cup vanilla yogurt

6 walnuts

5 dried cranberries

1P/1C/2F

Total Sunday = 2P/11C/7F
Monday 7/13/09
Brkfst1 cup puffed kamut cereal
1 tbls protein powder
1/2 cup blueberries
1 cup skim milkcinnamon
1 cup blk coffee
2p/3c
Lunch
1 bite deli turkey
1 cheese stick
1 cup green beans
1 plum
2P/2C
Snack
handful of trail mix (includes chocolate covered espresso beans)
1 nectarine
2C/2F
dinner
8 peanut m&ms
1 nectarine
2C/1F
snack
1/2 c edame & blk bean salad
1/2 cup ff cottage cheese
5 grape tomatoes
1/2 pita
1P/4C/2F
Total Monday = 5P/13C/5F
Tuesday 7/14
brkfst
3 tblsp cottage cheese
1/2 c blueberries
1p/2c
lunch
1/2 c plain yogurt
1/4 cup grape nuts
1 plum
sm handful walnuts
1p/3c/3f
snack
1/2 cup edame & blk bean salad
1/2 cup ff cottage cheese
5 grape tomatoes
1/2 pita
1p/3c/2f
snack
12-14 baby carrots
8 peanut m&ms
10 cherries
3C/1F
dinner
3oz bbq chicken
2/3 bun
2/3 cup collard greens
12 green beans
1 slice tomatoe
3p/4c
total tuesday = 6p/15c/6f
Wednesday 7/15
Brkfst
Smoothie - 2/3 c blueberries, 1/2 banana, 1 cup skim milk, small handful walnuts, small handful raw oats, cinnamon, 1 tbls protein powder
16 oz black coffee
4C/2P/4F
Lunch
handful of trail mix
nectarine
2C/2F