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Black Portfolio

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FC: PORTFOLIO

1: lunch: 1Morning star Veggie burger 130 1cup of lemonade 131 2 cups of sweet potato fries 228 | Day 1Breakfast: 1 Egg 120 2 pieces of toast 173 1 cup of 1 %milk 110 | Dinner 1 Chicken breast with no skin 78 1 cup of mashed potatoes 162 Boston market green beans 50 Arizona sweet tea 90 | Snack 2 snicker bars 560

2: Day 2 Breakfast: One egg 120, one apple 74 and fresh brewed tea 90 with some 2 slices of bread 173 and 1 slice cheese 532. | Lunch Wendy's spice chicken sand which 380, with sweet potatoes 114 and yogurt 80 with grapes 60. | Dinner One slice of pizza hut pizza 390, and 2 bread sticks 379 with tea 90. | Snack Carrots 52, celery 19, and Red peppers 40.

3: Day 3 Breakfast: Milk, nonfat 86, 1 cup Strawberries 46, fresh, Bagels 350, oat bran, 0.5 bagel Smart Balance Buttery Spread 80, 0.5 tbsp | Lunch American Cheese 532, 1 slice Tuna, Canned in Water 179, Tangerines 172, 2 small Romaine Lettuce 2 (salad), 2 cup, shredded 2 Potatoes, baked, flesh and skin, 180 | Dinner Cheddar or Colby Cheese 532, Low Fat, Flank Steak 8oz 320, Green Beans beans 50 Baked Potato, with skin Butter, unsalted 180. Sour Cream, reduced fat, 2 tbsp | Snack Hard Boiled Egg 190, Spinach 7, 2 cup Lemon Juice 131,

4: Day 4 Breakfast Milk, nonfat, 1 cup Apple juice, unsweetened, Cream of Wheat, cooked with water, without salt, Butter, unsalted, | Lunch Cottage Cheese, Nonfat, 0.75 cup Asian Chicken Salad Fruit Cocktail, 0.5 cup Red Ripe Tomatoes, 4 slices Whole-Wheat Crackers, 1 tbsp Mayonnaise, regular (mayo), | Dinner Cottage Cheese, 1% Milkfat, 0.5 cup Beans, navy, 1 cup Peaches, fresh, 1 large 2 Mixed Vegetables, frozen, 0.1 package (10 oz) Olive Oil, 1 1tsp Bread, reduced-calorie, wheat, 2 slice Parmesan Cheese, grated, 1 tbsp Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving | Snack Yogurt, fruit, 1 container (5 oz) Baby Carrots, raw, 5 medium

5: Day 5 Breakfast Cream Cheese, 2 tbsp Tangerines, 2 small Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round(include frozen) Peanut Butter, smooth style, 0.5 tbsp Tea, brewed, 6 fl oz | Lunch Cheddar or Colby Cheese, Low Fat, Apples, fresh, 1 small Cauliflower, raw, 0.5 cup Potato Chips, reduced fat, Decaffeinated Coffee, 1 cup French's Sweet & Tangy Honey Mustard, 4 tsp Kraft Light Done Right Ranch Salad Dressing, 1 tbsp Morning Star Veggie Burger, 1 serving(s) Nature's Own Whitewheat Hamburger Bun, 1 serving | Dinner Grated Parmesan Cheese 1.2 cups of lentils 2 wedges of large Cantaloupe 8 slices of Tomatoes Spaghetti 22 tbs olive oil | Snack Beans, red kidney, 0.6 cup1 Onions, raw, 4 slice, Balsamic Vinegar, 1 tbsp

6: Day 6 Breakfast Milk, nonfat, 1 cup Banana, fresh, 0.5 large Tea, brewed, 6 fl oz Corn Chex Cereal, (1 serving) *Flax Seed, 0.66 tbsp | Lunch Milk, nonfat, 1 cup Beans, pinto, 0.6 cup Broccoli, fresh, 2 spear Baked Potato, with skin, 1 medium Sour Cream, reduced fat, 4 tbsp Applesauce, unsweetened, | Dinner Cottage Cheese, Nonfat, Atlantic Salmon (fish), 5 oz Pineapple, fresh, 1.5 slice Mixed Vegetables, frozen, 0.2 package Brown Rice, long grain, 0.5 xup Butter, unsalted, 2 pat Decaffeinated Coffee, 1 cup | Snack Ham, extra lean, (5% fat), 4 slice Green Beans (snap), 12 beans Herbal Tea, 1 cup

7: Day 7 Breakfast Cream Cheese, 2 tbsp Raisins, 0.5 small box Bread, pita, whole-wheat, 0.5 pita, large Tea, brewed, | Lunch Cottage Cheese, Nonfat, Ham, extra lean, (5% fat), 4 slice Peaches, fresh, 1 large Red Ripe Tomatoes, 4 slice, Bread, whole wheat, 1 slice, thin Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving Herbal Tea, 1 cup | Dinner Cottage Cheese, Nonfat, 0.75 cup (not packed)1208123 Chickpeas (garbanzo beans), Peaches, fresh, 1 large Sweet peppers (bell), Red Ripe Tomatoes, 4 slice, medium Bread, pita, whole-wheat, pita, large Mrs. Dash (R) Garlic & Herb Seasoning Blend, Sour Cream, reduced fat, 2 tbsp | Snack Hard Boiled Egg, Cucumber (with peel), 1 cup

8: Work out Plan Low mount hip flexes With band (15 reps) (sets of 3) Low Mount leg curl with bands (15 reps) (sets of 3) Low Mount verse fly with band (15 reps) (sets of 3) Low Mount Double crunches with band (15 reps) (sets of 3) Low Mount reverse crunches with band (15 reps) (sets of 3) Chest press with bands (reps 15) (sets of 3) Bicep curls with band (reps 15) (sets of 3) Repeat every day.

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  • By: Eliana B.
  • Joined: about 4 years ago
  • Published Mixbooks: 0
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About This Mixbook

  • Title: Black Portfolio
  • Theme for Mixbook Scrapbookers
  • Tags: None
  • Started: about 4 years ago
  • Updated: about 4 years ago

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