Thursday

Breakfast:
1/2 cup Whole Grain Oatmeal - 140/2.5
1/4 cup raisins - 130/0
10 almonds - 70/6
black coffee

Total Breakfast: 340cal / 7.5g fat

Mid Day Snack:
1 banana - 60/0

Lunch:
1/2 cup chicken breast - 115/23
whole wheat bun - 110/1.5
mustard-NA
raw onion-4/0

couscous - 110/1.25
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total: 479cal / 35g fat

yogurt 60/0
sample of tomorrow's breakfast 40/0

Dinner:
1/2 cup chicken - 115/23
salad mix - 150/9
bbq pulled pork - 250/20
whole wheat bun - 110/1.5

Total Dinner: 625/44.5
Day Total: 1604cal /86g fat

Wednesday

Breakfast:
black coffee - 0/0
1/2 cup of Whole Grain Oats - 140/2.5
1/4 cup of raisins - 130/0
1 banana - 105/.4
1 yogurt - 60/0
FOP(Fish Oil Pill)

Total: 435cal / 3g fat

Lunch:
2 spicy black bean burgers - 240/8
2 whole grain bun - 220/3
chopped onion - 4/0
cilantro salsa - 5/0

Total: 470cal / 11g fat

Snack:
20 almonds - 140/12

Pre dinner Drink:
1 gin and tonic - 150/0

Dinner:
6oz salmon - 300/14
mustard - 10/0
breadcrumbs - 10/0
couscous - 220/2.5
tomato - 15/0
basil - 1/0
mozz(2oz) - 120/9
balsamic - na
FOP

Total - 675 cal / 25.5g

Post Dinner Drink:
4oz red wine - 84/0

Dessert
cup of blueberries - 40/0
yogurt - 60/0

DAY TOTAL: 2080 cal / 51.5g

Tuesday

3x
5 pull ups
10 push ups
20 crunches
10 leg lifts

3 x 15 seated row
3 x 8 curls

400 swim
4 x 100 reverse IM drill on 2:00

2 x 25 sprint on :20
1 x 50 free on 1:00
2 x 25 sprint on :25
1 x 50 free on 1:00
2 x 25 sprint on :30
1 x 50 free on 1:00
2 x 25 sprint on :35
1 x 50 free on 1:00
2 x 25 sprint on :40
1 x 50 free on 1:00