Sample Food Log and Food List
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ABCDEFGHIJKLMNOPQRSTUVWXYZ
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
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FUELTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoods
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Breakfast9aBanana eggs with 2 scrambled eggs, earl grey tea with coconut milk8a2 eggs scrambled with leftover sweet potatoes and green tea7:45aPaleo Pumpkin Pancakes with apple sauce8a2 scrambled eggs with salsa and pine nuts and 1 peach and green tea8a2 fried eggs with salsa, arugula and roasted tomatoes8aBreakfast casserole8aLeftover breakfast casserole
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Snack10aCarrots and radishes with paleo ranch dressing10aSliced turkey and cucumber slices with paleo ranch dressing10aToby's meat snacks and and apple with almond butter10acarrots with ranch dressing10aGarden smoothie10aLeftover garden smoothie10aBlueberries with coconut chips
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Lunch12:10pRice with chicken, shredded carrots, blanched spinach and avocado12pLeftover chicken on a salad12:10pLeftover crab cakes with a small salad and a baked sweet potato (baked extras to eat later in the week)12:10pLeftover steak salad12:10pLeftover beef bolognese with spaghetti squash12:10pApple and kale salad with roasted chicken12:10pSalad with tuna
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Snack3:30pCollagen protein shake with cherries, water and ice3:30p1 cup of blueberries and a handful of almonds3:30pA collagen cherry smoothie3:30pHard boiled egg and coconut chips3:30pBowl of berries and 1/2 avocado with salt3:30pJicama with lime juice and salt3:30pPomagranite guacamole with carrots and jicama
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Dinner6:30pOven fried chicken, roasted sweet potatoes and a salad with lettuce, tomatoes and cucumbers6:30pPaleo crab cakes with a salad and a bowl of strawberries 6:30pSteak salad6:30pBeef Bolognese with spaghetti squash with roasted broccoli and carrots6:30pCrispy Salmon with mashed potatoes, arugula and roasted tomatoes6:30pEasy pot roast with a salad6:30pLeftover pot roast with a side of fennel lemon salad
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Snack9pn/a9pSteamed pears with cinnamon and coconut milk9p2 leftover pancakes with apple sauce9pOlives9pn/a9pApple with almond butter9pSteamed pears with cinnamon
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EXERCISE
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Pre Workout7aOrganic gogo squeeze apple sauce6a1/2 banana with nut butter7an/a7aOrganic gogo squeeze apple sauce7a1 banana with nut butter7a1 banana with nut butter7an/a
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Workout7:30aWOD 6:30aWOD 7:30aRest7:30aWOD 7:30aWOD 7:30aWOD 7:30aRest
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Post Workout 8:40aPaleo protein shake with coconut water7:40aWhey protein shake with coconut water8:40an/a8:40aPaleo protein shake with coconut water8:40aPaleo protein shake with coconut water8:40aPaleo protein shake with coconut water8:40an/a
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RESTORE
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Meditation (5 min minimum)6a30 minute guided meditation3pSat quietly for 5 minutes3:20p5 minute guided meditation on Calm app2p10 minute guided meditation on Headspace app6a10 minute walking meditation6aLied in bed quietly for 5 minutes6aLied in bed quietly for 15 minutes
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Time in Bed (7+hrs)11-67 hours in bed but sleep cycle shows that I was up a lot11:30-6:307 hours in bed10-68 hours in bed but sleep cycle shows that I was up a lot10-68 hours in bed but sleep cycle shows that I was up a lot10-68 hours in bed but sleep cycle shows that I was up a lot10-68 hours in bed but sleep cycle shows that I was up a lot10-68 hours in bed but sleep cycle shows that I was up a lot
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GENERAL COMMENTS BY ATHLETE
Felt tired and hungry....
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COACH COMMENTS
you're not sleeping enough, try a snack before bed and focus on being in bed longer
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