Daily Meal Plans

Daily Meal Plan..with Nutrients
I keep track of what I eat everyday.
Also my calories, fats carbs and proteins.

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Thursday, July 14, 2011 Cruise Phase PP2 PV4 went out for lunch so did PV
Breakfast A boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
	100	6	4	9
Lunch ate out....grilled veggies with half a beef burger and half a chicken kebab with a green salad.....so easy...and all within my diet..
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Chicken Breast, no skin, 100 grams	110	1	0	23
Eggplant, fresh, 100 grams	26	0	6	1
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Mushrooms, fresh, 3 small	7	0	1	1
Green Peppers (bell peppers), 1 cup, strips	38	0	9	1
Zucchini, 0.5 cup, sliced	14	0	4	1
Tomatoes, red, ripe, raw, year round average, 3 slice, thick/large (1/2" thick)	17	0	4	1
Dukan Beef Burger, 1 serving	180	11	8	12
	448	18	34	41
Dinner Yogurt and oat poridge
	Calories	Fat	Carbohydrates	Protein
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Jo-Jo's Hot Oat Bran & Cinnamon Cereal (Dukan Diet), 1 serving	81	2	15	5
	235	5	32	17
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas cold coffee with milk "frappe" and lots of water
	Calories	Fat	Carbohydrates	Protein
1% Plus Calcium Milk, 8 oz	110	3	13	9
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Water, tap, 8 cup (8 fl oz)	0	0	0	0
	114	3	14	9
	897	32	84	76

Wednesday, July 13, 2011 Cruise Phase PP2 PV4 1st day PP
Breakfast a boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
	100	6	4	9
Lunch a slice of ham with cream cheese and a tub of yogurt
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 200 grams	180	4	7	27
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Low fat cream cheese, 1 tbsp	35	3	1	2
	252	8	9	35
Dinner scrambled eggs with cream cheese and yogurt with cinnamin
	Calories	Fat	Carbohydrates	Protein
Low fat cream cheese, 1 tbsp	35	3	1	2
Yogurt, plain, low fat, 100 grams	63	2	7	5
Scrambled Egg, 2 large	140	15	3	14
Cinnamon, ground, 1 grams	3	0	1	0
	240	19	11	20
Snack 3 almonds..."noy dukan but I think healthy"
	Calories	Fat	Carbohydrates	Protein
Almonds, 3 almond	21	2	1	1
	21	2	1	1
coffees nd teas Coffee with milk "Frappe" and lots of water
	Calories	Fat	Carbohydrates	Protein
1% Plus Calcium Milk, 15 oz	206	5	24	17
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Water, tap, 8 cup (8 fl oz)	0	0	0	0
	210	5	25	17
	823	39	50	82

Tuesday, July 12, 2011 Cruise Phase PP2 PV4 extra PV
Breakfast an egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
1% Plus Calcium Milk, 2 oz	28	1	3	2
Hard Boiled Egg, 1 large	70	5	1	6
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
	100	6	4	9
Lunch Tuna salad
	Calories	Fat	Carbohydrates	Protein
Capers, canned, 4 tbsp, drained	8	0	2	1
Onions, raw, 0.5 cup, chopped	30	0	7	1
Tuna, Canned in Water, 1 can	191	1	0	42
Gherkin, 1 serving	35	0	5	0
Yogurt, plain, low fat, 60 grams	38	1	4	3
Yellow Mustard, 1 tsp or 1 packet	3	0	0	0
Kraft Mayo Fat Free Mayonnaise Salad Dressing, 1 tbsp	11	0	2	0
Romaine Lettuce (salad), 6 cup, shredded	47	1	8	5
	364	4	28	53
Dinner Leftover lasagna (pasta free) oats and yogurt
	Calories	Fat	Carbohydrates	Protein
Yogurt, plain, low fat, 30 grams	19	0	2	2
zucchini and eggplant no noodle lasagna, 1 serving	220	9	21	14
Jo-Jo's Hot Oat Bran & Cinnamon Cereal (Dukan Diet), 1 serving	81	2	15	5
	320	11	38	20
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Northumberland 1% Plus Calcium Milk, 8 oz	110	3	13	9
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	114	3	14	9
	898	24	84	91

Monday, July 11, 2011 Criuse Phase PP2 PV4 Extra day PV
Breakfast A boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
Hard Boiled Egg, 1 large	70	5	1	6
	100	6	4	9
Lunch A dukan pancake spread with cream chees and a slice of lean ham with boiled zucchin
	Calories	Fat	Carbohydrates	Protein
Zucchini, 1 cup, sliced	29	0	7	1
Dukan Pancake (Galette), 1 serving	140	6	7	12
Low fat cream cheese, 1 tbsp	35	3	1	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
	241	10	16	21
Dinner eggplant and zucchini lasagna(pasta free)
	Calories	Fat	Carbohydrates	Protein
zucchini and eggplant no noodle lasagna, 1.5 serving	330	14	31	21
	330	14	31	21
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas Frappe with milk and lots of water
	Calories	Fat	Carbohydrates	Protein
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Water, tap, 8 cup (8 fl oz)	0	0	0	0
1% Plus Calcium Milk, 6 oz	83	2	10	7
	87	2	11	7
	757	32	61	57

Sunday, July 10, 2011 Cruise Phase PP2 PV4 4th day PV
Breakfast Coffee with milk A dukan pancake with cream cheese spread and a slice of ham low fat
	Calories	Fat	Carbohydrates	Protein
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Dukan Pancake (Galette), 1 serving	140	6	7	12
Low fat cream cheese, 1 tbsp	35	3	1	2
	242	10	12	22
Lunch A salad with arugula and mussels and grilled liver
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Arugula, 2 cup	10	0	1	1
Beef liver, 300 grams	573	16	15	87
Mussels, 3 oz	146	4	6	20
	769	24	23	109
Dinner scrambled egg and cottage cheese
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 150 grams	135	3	5	21
Scrambled Egg, 100 grams	115	12	2	11
	250	15	8	32
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
	40	1	2	5
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	87	2	11	7
	1,387	52	55	174

Saturday, July 9, 2011 Cruise Phase PP2 PV4 3rd day PV
Breakfast A boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
Hard Boiled Egg, 1 large	70	5	1	6
	100	6	4	9
Lunch Chicken with mustard, and salad with arugula.tomato and tzatziki/balsamic dressing
	Calories	Fat	Carbohydrates	Protein
Arugula, 1 cup	5	0	1	1
Balsamic Vinegar, 1 tbsp	8	0	2	0
Tomatoes, red, ripe, raw, year round average, 1 small whole (2-2/5" dia)	19	0	4	1
Tzatziki Dressing, 1 serving	80	5	5	6
Chicken with Mustard, 1 serving	207	6	6	31
	320	11	18	38
Dinner A yogurt with oats, and a salad with arugula,tomato and tzattziki/cottage cheese dressing
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 20 grams	18	0	1	3
Yogurt, plain, low fat, 220 grams	139	3	15	12
Tomatoes, red, ripe, raw, year round average, 1 medium whole (2-3/5" dia)	26	0	6	1
Arugula, 0.5 cup	3	0	0	0
Tzatziki Dressing, 1 serving	80	5	5	6
Oat Bran, 14 grams	6	0	2	0
	271	9	28	22
Snack celery sticks
	Calories	Fat	Carbohydrates	Protein
Celery, raw, 1 cup, strips	20	0	5	1
	20	0	5	1
coffees nd teas coffees, milk and water
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 1 fl oz	1	0	0	0
Water, tap, 8 cup (8 fl oz)	0	0	0	0
1% Plus Calcium Milk, 12 oz	165	4	20	14
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	170	4	21	14
	880	30	75	83

Friday, July 8, 2011 Cruise Phase PP2 PV4 2rd day PV
Breakfast Duhan pancake spread with cream cheese and a slice of han coffee with milk
	Calories	Fat	Carbohydrates	Protein
Dukan Pancake (Galette), 1 serving	140	6	7	12
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Low fat cream cheese, 1 tbsp	35	3	1	2
	242	10	12	22
Lunch A piece of quiche, grilled eggplant and a zero cola
	Calories	Fat	Carbohydrates	Protein
Coca-Cola Zero, 6 oz	0	0	0	0
Eggplant, fresh, 1 cup, cubes	21	0	5	1
Pastry Free (Crustless) Zuchini Blossom Quiche, 1 serving	180	9	12	14
	201	9	17	15
Dinner A piece of quiche, grilled eggplant a bite of sausage and cottage cheese with olive oil dressing
	Calories	Fat	Carbohydrates	Protein
Pastry Free (Crustless) Zuchini Blossom Quiche, 1 serving	180	9	12	14
Cottage Cheese, 2% Milkfat, 0.25 cup (not packed)	51	1	2	8
Olive Oil, 1 1tsp	40	5	0	0
Beef sausage, fresh, 20 grams	66	6	0	4
Eggplant, fresh, 150 grams	39	0	9	2
	376	20	23	27
Snack 1 dukan custard
	Calories	Fat	Carbohydrates	Protein
Cafe, Chocolate or Vanilla Creme , 1 serving	80	4	4	7
	80	4	4	7
coffees nd teas coffee, milk and water
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Northumberland 1% Plus Calcium Milk, 9 oz	124	3	15	10
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	128	3	16	10
	1,026	46	71	82

Thursday, July 7, 2011 Cruise phase PP2 PV4 1sr day PV
Breakfast A boiled egg oats and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
Oat Bran, 15 grams	6	0	2	0
1% Plus Calcium Milk, 4 oz	55	1	7	5
	132	7	9	11
Lunch A serving of quiche, salad of grilled vegies eggplant and zucchini with arugula and chicken pieces and a tspn of olive ol
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Eggplant, fresh, 1 cup, cubes	21	0	5	1
Zucchini, 2 cup, sliced	58	0	14	2
Arugula, 1 cup	5	0	1	1
Coca-Cola Zero, 12 oz	0	0	0	0
Roasting Chicken, light meat, 25 grams	38	1	0	7
Pastry Free (Crustless) Zuchini Blossom Quiche, 1 serving	180	9	12	14
Cottage Cheese, 2% Milkfat, 25 grams	23	0	1	3
	364	15	33	28
Dinner A piece of quiche and a cup of milk
	Calories	Fat	Carbohydrates	Protein
Milk, 1%, 1 cup	110	2	12	8
Pastry Free (Crustless) Zuchini Blossom Quiche, 1 serving	180	9	12	14
	290	11	24	23
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas coffee with milk and water
	Calories	Fat	Carbohydrates	Protein
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Water, tap, 8 cup (8 fl oz)	0	0	0	0
1% Plus Calcium Milk, 9 oz	124	3	15	10
	128	3	16	10
	913	36	81	73

Wednesday, July 6, 2011 Cruise Phase PP2 PV4 Extra day PP
Breakfast A boiled egg oats and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
Oat Bran, 15 grams	6	0	2	0
1% Plus Calcium Milk, 4 oz	55	1	7	5
	132	7	9	11
Lunch Chicken with tzatzuki and a zero cola
	Calories	Fat	Carbohydrates	Protein
Roasting Chicken, light meat, 250 grams	383	10	0	68
Coca-Cola Zero, 12 oz	0	0	0	0
Tzatziki Dressing, 1 serving	80	5	5	6
	463	15	5	73
Dinner Cottage cheese
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 225 grams	203	4	8	31
	203	4	8	31
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas frappe ,milk and water
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
1% Plus Calcium Milk, 9 oz	124	3	15	10
	128	3	16	10
	925	29	37	126

Tuesday, July 5, 2011 Cruise Phase PP2 PV4 2snd Day PP
Breakfast 1 boiled egg pats and coffee woth milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
1% Plus Calcium Milk, 4 oz	55	1	7	5
Oat Bran, 15 grams	6	0	2	0
	132	7	9	11
Lunch\ 4 Turkey slices with cream cheese
	Calories	Fat	Carbohydrates	Protein
Turkey Ham, 4 slices	143	5	2	20
Low fat cream cheese, 3 tbsp	104	8	3	5
	247	13	5	25
Dinner 1 boiled egg a slice of ham and a custard
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Cafe, Chocolate or Vanilla Creme , 1 serving	80	4	4	7
	187	11	5	19
Snack Crem caramel
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	61	2	11	1
coffees nd teas 1 Frappe and water
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Northumberland 1% Plus Calcium Milk, 9 oz	124	3	15	10
	128	3	16	10
	755	35	46	66

Monday, July 4, 2011 Cruise Phase PP2 PV4 1st Day PP
Breakfast A boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
1% Plus Calcium Milk, 3 oz	41	1	5	3
Oat Bran, 15 grams	6	0	2	0
	118	6	7	10
Lunch 2 slices of turkey ham with cream cheese and leftover chicken with mustard
	Calories	Fat	Carbohydrates	Protein
Low fat cream cheese, 1 tbsp	35	3	1	2
Chicken with Mustard, 1 serving	207	6	6	31
Turkey Ham, 2 slices	71	3	1	10
	313	11	8	43
Dinner A boiled egg and a cup of milk
	Calories	Fat	Carbohydrates	Protein
1% Plus Calcium Milk, 12 oz	165	4	20	14
Hard Boiled Egg, 1 large	70	5	1	6
	235	9	20	20
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	101	3	13	6
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	4	0	1	0
	772	29	50	79

Sunday, July 3, 2011 Cruise Phase PP2  PV4 4TH DAY PV
Breakfast 1 boiled egg coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
	112	6	6	10
Lunch chicken with mustard and a salad of tomato/onion/grilled eggplant and tzatziki
	Calories	Fat	Carbohydrates	Protein
Eggplant, fresh, 80 grams	21	0	5	1
Onions, raw, 2 slice, medium (1/8" thick)	11	0	2	0
Tomatoes, red, ripe, raw, year round average, 1.5 cup, chopped or sliced	57	1	13	2
Tzatziki Dressing, 1 serving	80	5	5	6
Chicken with Mustard, 1 serving	207	6	6	31
Olive Oil, 1 1tsp	40	5	0	0
	415	16	31	40
Dinner 1 bit chixken with grilled eggplant tomato and tzztziki,  plus oats
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, no skin, 100 grams	110	1	0	23
Eggplant, fresh, 50 grams	13	0	3	1
Tomatoes, red, ripe, raw, year round average, 1 wedge (1/4 of medium tomato)	7	0	1	0
Oat Bran, 15 grams	6	0	2	0
Tzatziki Dressing, 1 serving	80	5	5	6
	216	6	11	30
Snack 1 jelly and 1 crem caramel inbetween meals
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
Fairy Jelly Pudding, 1 serving	40	1	2	5
	101	3	13	6
coffees nd teas 1 frappe, 1 jug iced tea . 1 cup of milk and water
	Calories	Fat	Carbohydrates	Protein
ICED TEA WITH MINT, 1 serving	1	0	0	4
Water, tap, 8 cup (8 fl oz)	0	0	0	0
Northumberland 1% Plus Calcium Milk, 10 oz	138	3	16	11
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	142	3	18	15
	986	34	78	101

Saturday, July 2, 2011 3rd PV day
Breakfast A boiled egg / oat porridge and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Oat Bran, 15 grams	6	0	2	0
1% Plus Calcium Milk, 3 oz	41	1	5	3
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
	118	6	7	10
Lunch Grilled chicken with a green salad and yogurt.olive oil dressing 1 zero cola
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Chicken Breast, no skin, 200 grams	220	2	0	46
Yogurt, plain, low fat, 0.25 cup (8 fl oz)	39	1	4	3
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Arugula, 2 cup	10	0	1	1
Coca-Cola Zero, 5 oz	0	0	0	0
	324	8	8	52
Dinner Salad of broccoli chopped tomato and cottage cheese with a bit of olive oil
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 200 grams	180	4	7	27
Olive Oil, 1 1tsp	40	5	0	0
Broccoli, frozen, 1 package (10 oz)	82	1	15	9
Red Ripe Tomatoes, 1 tomato	26	0	6	1
	328	10	28	37
Snack 1 crem caramel
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	61	2	11	1
coffees nd teas 1 frappe ..1 jug of iced tea and water..and a cup of milk.throughout the day
	Calories	Fat	Carbohydrates	Protein
Water, tap, 8 cup (8 fl oz)	0	0	0	0
1% Plus Calcium Milk, 8 oz	110	3	13	9
ICED TEA WITH MINT, 1 serving	1	0	0	4
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	115	3	14	13
	946	29	69	114

Friday, July 1, 2011 PV 2nd Day on Cruise Phase PP2 PV4
Breakfast oats a boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Oat Bran, 15 grams	6	0	2	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
Hard Boiled Egg, 50 grams	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
	118	6	7	10
Lunch grilled chicken with broccoli and a tspn of olive oil
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, no skin, 150 grams	165	2	0	35
Olive Oil, 1 1tsp	40	5	0	0
Broccoli, cooked, 1 stalk, large (11"-12" long)	98	1	20	7
	303	8	20	41
Dinner leftovers    bit grilled chicken and burger with a bit of yohurt and tomato sauce
	Calories	Fat	Carbohydrates	Protein
Spaghetti/Marinara Sauce (tomato sauce), 0.5 serving	36	1	5	1
Dukan Beef Burger, 1 serving	180	11	8	12
Chicken Breast, no skin, 80 grams	88	1	0	18
Yogurt, plain, low fat, 100 grams	63	2	7	5
	367	15	20	36
Snack
	Calories	Fat	Carbohydrates	Protein
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
Guiltless Milkshake, 1 serving	166	0	31	11
	264	3	42	18
coffees nd teas 1 frappe
	Calories	Fat	Carbohydrates	Protein
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Northumberland 1% Plus Calcium Milk, 8 oz	110	3	13	9
	114	3	14	9
	1,166	35	104	115

Thursday, June 30, 2011 Cruise Phase PP2 PV4 1st day PV
Breakfast 1 boiled egg coffee with milk and oats
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Instant Coffee, 50 mL	1	0	0	0
Oat Bran, 15 grams	6	0	2	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
	118	6	7	10
Lunch 1 beef burger grilled and broccoli
	Calories	Fat	Carbohydrates	Protein
Broccoli, cooked, 1 stalk, small (5" long)	49	1	10	3
Dukan Beef Burger, 1 serving	180	11	8	12
	229	12	18	15
Dinner Grilled Chicken with Broccoli and Yogurt
	Calories	Fat	Carbohydrates	Protein
Broccoli, cooked, 1 stalk, small (5" long)	49	1	10	3
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Chicken Breast, no skin, 100 grams	110	1	0	23
	313	6	27	39
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 8 oz	110	3	13	9
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	114	3	14	9
	855	28	70	83

Wednesday, June 29, 2011   2nd PP day
Breakfast coffee with milk, a boiled egg and my porridge of oats
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
Hard Boiled Egg, 1 large	70	5	1	6
Oat Bran, 15 grams	6	0	2	0
	118	6	7	10
Lunch
	Calories	Fat	Carbohydrates	Protein
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Chicken Breast, no skin, 1 breast, bone and skin removed	260	3	0	54
	414	7	17	67
Dinner
	Calories	Fat	Carbohydrates	Protein
Chicken Thigh, 100 grams	119	4	0	20
Cottage Cheese, 2% Milkfat, 225 grams	203	4	8	31
	322	8	8	51
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas ! Frappe ,,and Iced tea  all day to accumulate my 2 lts of water
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	87	2	11	7
	1,020

Tuesday, June 28, 2011  -- PP Day
Breakfast
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
Hard Boiled Egg, 1 large	70	5	1	6
	112	6	6	10
Lunch
	Calories	Fat	Carbohydrates	Protein
Tzatziki Dressing, 1 serving	80	5	5	6
Salmon Fillet with Mustard sauce, 1 serving	315	10	8	42
	395	14	13	48
Dinner
	Calories	Fat	Carbohydrates	Protein
Salmon Fillet with Mustard sauce, 1 serving	315	10	8	42
Cottage Cheese, 2% Milkfat, 100 grams	90	2	4	14
Oat Bran, 15 grams	6	0	2	0
	411	12	13	56
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	87	2	11	7
	1,085	36	46	130

Monday, June 27, 2011    2nd day PV
Breakfast Coffee with milk . pancake with cream cheese and a boiled egg
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
Hard Boiled Egg, 1 large	70	5	1	6
Low fat cream cheese, 1 tbsp	35	3	1	2
Dukan Pancake (Galette), 1 serving	140	6	7	12
	287	15	14	24
Lunch Chicken piri piri / yzatziki and a carrot/tomato salad with lemin juice
	Calories	Fat	Carbohydrates	Protein
Portuguese Piri Piri Chicken *Dukan* style, 1 serving	273	3	4	55
Tzatziki Dressing, 1 serving	80	5	5	6
Carrots, raw, 1 large (7-1/4" to 8-1/2" long)	30	0	7	1
Tomatoes, red, ripe, raw, year round average, 1 medium whole (2-3/5" dia)	26	0	6	1
	409	8	21	62
Dinner 4 slices of grilled eggplant topped with a tomato slice and a dollop of tzatziki
	Calories	Fat	Carbohydrates	Protein
Tomatoes, red, ripe, raw, year round average, 1 slice, thin/small	3	0	1	0
Eggplant, 100 grams	35	0	9	1
Olive Oil, 1 1tsp	40	5	0	0
Tzatziki Dressing, 1 serving	80	5	5	6
Coca-Cola Zero, 8 oz	0	0	0	0
	158	9	14	7
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
Guiltless Milkshake, 1 serving	166	0	31	11
	246	2	34	21
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	87	2	11	7
	1,186	36	94	120

Sunday, June 26, 2011   PV 1st day
Breakfast Coffee with milk
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
	42	1	5	3
Lunch Piri piri chicken with tzatziki and green salad with balsamic
	Calories	Fat	Carbohydrates	Protein
Portuguese Piri Piri Chicken *Dukan* style, 1 serving	273	3	4	55
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Arugula, 2 cup	10	0	1	1
Balsamic Vinegar, 0.5 tbsp	4	0	1	0
Tzatziki Dressing, 1 serving	80	5	5	6
	383	8	13	63
Dinner cottage cheese/ tomato and a ham slice with cream cheese
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 225 grams	203	4	8	31
Oat Bran, 20 grams	8	0	2	1
Low fat cream cheese, 1 tbsp	35	3	1	2
Tomatoes, red, ripe, raw, year round average, 1 large whole (3" dia)	38	1	8	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
	321	9	20	40
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas 1 frappe..with milk...and an extra glass of milk....this is drank thru out the day not at once
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 12 oz	165	4	20	14
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	169	4	21	14
	995	24	63	130

Saturday, June 25, 2011     PP all protein day 1st day
Breakfast 1 Dukan pancake with cream cheese spread and 1 slice of ham coffee with milk
	Calories	Fat	Carbohydrates	Protein
Dukan Pancake (Galette), 1 serving	140	6	7	12
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Cream Cheese, 1 tbsp	51	5	0	1
Instant Coffee, 50 mL	1	0	0	0
Northumberland 1% Plus Calcium Milk, 3 oz	41	1	5	3
	270	13	13	22
Lunch 2 burgers with 1 gerkin, a zero coke
	Calories	Fat	Carbohydrates	Protein
Sainsbury's Gherkins in Vinegar (1 gherkin), 1 serving	9	0	1	1
Coca-Cola Zero, 8 oz	0	0	0	0
Dukan Beef Burger, 2 serving	361	23	16	23
	370	23	17	24
Dinner 1 tub of cottage cheese and a glass of milk
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 1 cup (not packed)	203	4	8	31
Northumberland 1% Plus Calcium Milk, 8 oz	110	3	13	9
	313	7	21	40
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
	40	1	2	5
coffees nd teas Frappe with milk
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	87	2	11	7
	1,080	46	63	98

Friday, June 24, 2011    PV  protein and veggies day 3rd day
Breakfast A hard boiled egg and coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
Instant Coffee, 6 mL	0	0	0	0
	98	6	4	9
Lunch Veal sirlion grilled with zucchini
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Zucchini, 200 grams	32	0	8	1
Veal Sirloin, 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)	373	12	0	62
	445	17	8	63
Dinner salad of tomato with mozzarella , balsamic and olive oil dressing 1 yogurt with oats
	Calories	Fat	Carbohydrates	Protein
Balsamic Vinegar, 1 tbsp	8	0	2	0
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Oat Bran, 30 grams	12	0	3	1
Red Ripe Tomatoes, 2 tomato	52	1	11	2
Mozzarella Cheese, part skim milk, 65 grams	165	10	2	16
Olive Oil, 1 1tsp	40	5	0	0
	431	20	36	32
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas Frappe with calcium fortified milk
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 8 oz	110	2	13	9
Centrum Advanced Formula, 1 serving	0	0	0	0
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
	112	2	13	9
	1,166	46	64	123

Thursday, June 23, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Instant Coffee, 6 mL	0	0	0	0
Northumberland 1% Plus Calcium Milk, 2 oz	28	1	3	2
	98	6	4	9
Lunch
	Calories	Fat	Carbohydrates	Protein
Pastry Free (Crustless) Zuchini Blossom Quiche, 1 serving	180	9	12	14
Ricotta Cheese, whole milk, 50 grams	87	6	2	6
Olive Oil, 1 1tsp	40	5	0	0
Eggplant, fresh, 100 grams	26	0	6	1
	332	20	20	21
Dinner Pastry free quiche . arugula salad and yogurt with oat bran
	Calories	Fat	Carbohydrates	Protein
Oat Bran, 30 grams	12	0	3	1
Yogurt, plain, skim milk, 1 cup (8 fl oz)	137	0	19	14
Pastry Free (Crustless) Zuchini Blossom Quiche, 2 serving	359	17	24	29
Arugula, 2 cup	10	0	1	1
	518	18	48	45
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
	40	1	2	5
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
Centrum Advanced Formula, 1 serving	0	0	0	0
Northumberland 1% Plus Calcium Milk, 6 oz	83	2	10	7
	85	2	10	7
	1,073	47	82	87

Wednesday, June 22, 2011
Breakfast 1 hard boiled egg / coffee with milk
	Calories	Fat	Carbohydrates	Protein
Instant Coffee, 6 mL	0	0	0	0
Milk, 1%, 0.25 cup	28	1	3	2
Hard Boiled Egg, 1 large	70	5	1	6
	98	6	4	8
Lunch Chicken, with grilled vegetables
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, no skin, 0.5 breast, bone and skin removed	130	1	0	27
Broccoli, cooked, 1 cup, chopped	55	1	11	4
Carrots, cooked, 0.5 cup slices	27	0	6	1
Leeks, 50 grams	31	0	7	1
Zucchini, 30 grams	5	0	1	0
Coca-Cola Zero, 4 oz	0	0	0	0
Butter, unsalted, 1 grams	7	1	0	0
Olive Oil, 1 1tsp	40	5	0	0
	294	8	26	33
Dinner Roast chiccken with arugula(rocket)
	Calories	Fat	Carbohydrates	Protein
Roasting Chicken, light meat, 250 grams	383	10	0	68
Arugula, 2 cup	10	0	1	1
	393	10	1	69
Snack
	Calories	Fat	Carbohydrates	Protein
Safeway Select Vanilla Ice Cream - Fat Free, No Sugar, 1 cup	160	0	38	6
	160	0	38	6
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Northumberland 1% Plus Calcium Milk, 8 oz	110	2	13	9
Centrum Advanced Formula, 1 serving	0	0	0	0
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
Milk, 1%, 0.25 cup	28	1	3	2
	140	3	16	11
	1,084	27	85	127

Tuesday, June 21, 2011
Breakfast Pancake with cheese spread and a slice of ham coffee with milk
	Calories	Fat	Carbohydrates	Protein
Milk, nonfat, 0.25 cup	21	0	3	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Instant Coffee, 6 mL	0	0	0	0
Low fat cream cheese, 1 tbsp	35	3	1	2
Dukan Pancake (Galette), 1 serving	156	6	12	16
	250	10	16	25
Lunch
	Calories	Fat	Carbohydrates	Protein
Chicken Red Thai Curry, 1 serving	313	6	13	49
	313	6	13	49
Dinner
	Calories	Fat	Carbohydrates	Protein
Chicken Red Thai Curry, 1 serving	313	6	13	49
	313	6	13	49
Snack
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
Fairy Jelly Pudding, 1 serving	40	1	2	5
	101	3	13	6
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Milk, 1%, 0.25 cup	28	1	3	2
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
	30	1	3	2
	1,007	24	58	131

Monday, June 20, 2011
Breakfast 1 Dukan pancake with cream cheese spread and a slice of ham coffee with milk
	Calories	Fat	Carbohydrates	Protein
Milk, nonfat, 0.25 cup	21	0	3	2
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Instant Coffee, 6 mL	0	0	0	0
Low fat cream cheese, 1 tbsp	35	3	1	2
Dukan Pancake (Galette), 1 serving	156	6	12	16
	250	10	16	25
Lunch 1 Dukan beef burger
	Calories	Fat	Carbohydrates	Protein
Dukan Beef Burger, 1 serving	180	11	8	12
	180	11	8	12
Dinner 2 Dukan beef burgers with cottage cheese
	Calories	Fat	Carbohydrates	Protein
Dukan Beef Burger, 2 serving	361	23	16	23
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed)	102	2	4	16
	463	25	20	39
Snack 2 desserts a jelly and a crem caramel after a meal
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	101	3	13	6
coffees nd teas Iced tea / coffees and milk including water for my 2 lt intake
	Calories	Fat	Carbohydrates	Protein
Milk, 1%, 0.25 cup	28	1	3	2
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
	30	1	3	6
	1,024	50	60	88

Sunday, June 19, 2011
Breakfast 1 Dukan Pancake (galette) spread with cream cheese and 1 slice of ham 1 cup of cofee with milk
	Calories	Fat	Carbohydrates	Protein
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")	37	1	0	5
Instant Coffee, 6 mL	0	0	0	0
Dukan Pancake (Galette), 1 serving	156	6	12	16
Milk, nonfat, 0.25 cup	21	0	3	2
Low fat cream cheese, 1 tbsp	35	3	1	2
	250	10	16	25
Lunch Grilled chicken breast served with 1 spoonful of tomato sauce and cream of mushroom sauce and a green salad of lettuce
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, no skin, 1 breast, bone and skin removed	260	3	0	54
Cream of Mushroom sauce, 1 serving	73	6	3	3
Olive Oil, 1 1tsp	40	5	0	0
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Tomato Sauce, 0.25 cup	20	0	5	1
	408	13	11	60
Dinner Green salad of lettuce with olive oil and cottage cheese
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 100 grams	90	2	4	14
Olive Oil, 1 grams	9	1	0	0
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
	115	3	6	16
Snack 2 desserts one after each meal 1 jelly and a crem caramel
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	101	3	13	6
coffees nd teas 1.5 lt of iced tea plus extra water comsumpted
	Calories	Fat	Carbohydrates	Protein
ICED TEA WITH MINT, 1 serving	1	0	0	4
Espresso (expresso), 2 grams	0	0	0	0
	1	0	0	4
	874	29	47	110

Saturday, June 18, 2011
Breakfast 1 Hard boiled egg  and coffe with milk 0% fat
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Milk, nonfat, 0.25 cup	21	0	3	2
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
	94	5	4	9
Lunch Grilled beef liver with tomat.cucumber/onion salad and a Zero cola
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Cucumber (peeled), 5 slice	4	0	1	0
Onions, raw, 10 rings	23	0	5	1
Tomatoes, red, ripe, raw, year round average, 1 large whole (3" dia)	38	1	8	2
Beef liver, 200 grams	382	11	10	58
Coca-Cola Zero, 8 oz	0	0	0	0
	487	16	25	61
Dinner 3 rolled ham with tomato and lowfat cream cheese 1 yogurt 2% fat
	Calories	Fat	Carbohydrates	Protein
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Ham, extra lean, (5% fat), 3 slice (6-1/4" x 4" x 1/16")	111	4	1	16
Tomatoes, red, ripe, raw, year round average, 1 medium whole (2-3/5" dia)	26	0	6	1
Low fat cream cheese, 3 tbsp	104	8	3	5
	396	16	27	35
Snack 10.00am 1 crem caramel 16.00pm 1 fairy jelly pudding
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
Fairy Jelly Pudding, 1 serving	40	1	2	5
	101	3	13	6
coffees nd teas Iced tea with mint 1.5lt..have ot all day
	Calories	Fat	Carbohydrates	Protein
ICED TEA WITH MINT, 1 serving	1	0	0	4
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Milk, 1%, 0.5 cup	55	1	6	4
	60	1	8	8
	1,137	41	76	118

Friday, June 17, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Milk, nonfat, 0.25 cup	21	0	3	2
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0
	94	5	4	9
Lunch
	Calories	Fat	Carbohydrates	Protein
Olive Oil, 1 1tsp	40	5	0	0
Ham, extra lean, (5% fat), 2 slice (6-1/4" x 4" x 1/16")	74	3	1	11
Zucchini, 400 grams	64	0	16	3
Low fat cream cheese, 2 tbsp	69	5	2	3
egg white, fresh, 1 large	17	0	0	4
	264	13	18	21
Dinner
	Calories	Fat	Carbohydrates	Protein
Pea stew, 2 serving	165	7	21	5
Yogurt, plain, low fat, 100 grams	63	2	7	5
Chicken Breast, no skin, 200 grams	220	2	0	46
	448	11	28	57
Snack
	Calories	Fat	Carbohydrates	Protein
Sweet and Balance crem caramrel, 100 gram(s)	61	2	11	1
	61	2	11	1
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Seaweed, spirulina, 3 grams	1	0	0	0
Centrum Advanced Formula, 1 serving	0	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
	1	0	1	4
	868	31	62	91

Thursday, June 16, 2011
Breakfast Egg, oats porridge, coffee with milk
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Oats, 30 grams	58	1	20	2
Milk, nonfat, 50 grams	18	0	2	2
Instant Coffee, 6 mL	0	0	0	0
	145	6	23	10
Lunch Grilled steak with a little mustard
	Calories	Fat	Carbohydrates	Protein
Flank Steak, 200 grams	308	15	0	41
	308	15	0	41
Dinner 2 Baked eggs w Ham
	Calories	Fat	Carbohydrates	Protein
Little Egg and Ham Pies (Dukan Recipe), 2 serving	258	17	1	25
	258	17	1	25
Snack 10.00 am Jelly pudding 16.00 pm icecream 0%sugar 0% fat
	Calories	Fat	Carbohydrates	Protein
Safeway Select Vanilla Ice Cream - Fat Free, No Sugar, 1.5 cup	240	0	57	9
Fairy Jelly Pudding, 1 serving	40	1	2	5
	280	1	59	14
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Centrum Advanced Formula, 1 serving	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
Seaweed, spirulina, 3 grams	1	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
	1	0	1	4
	992	39	83	93

Wednesday, June 15, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Milk, nonfat, 50 grams	18	0	2	2
Instant Coffee, 6 mL	0	0	0	0
Oats, 30 grams	58	1	20	2
	145	6	23	10
Lunch
	Calories	Fat	Carbohydrates	Protein
Tasty Turkey Burger, 1.5 serving	314	15	6	39
Cottage Cheese, 2% Milkfat, 30 grams	27	1	1	4
	341	16	7	43
Dinner
	Calories	Fat	Carbohydrates	Protein
Little Egg and Ham Pies (Dukan Recipe), 2 serving	258	17	1	25
	258	17	1	25
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
Safeway Select Vanilla Ice Cream - Fat Free, No Sugar, 1.5 cup	240	0	57	9
	280	1	59	14
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Seaweed, spirulina, 3 grams	1	0	0	0
Centrum Advanced Formula, 1 serving	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
Espresso (expresso), 2 grams	0	0	0	0
	1	0	1	4
	1,025	40	91	96

Tuesday, June 14, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Milk, 1%, 20 mL	9	0	1	1
Hard Boiled Egg, 1 large	70	5	1	6
Instant Coffee, 6 mL	0	0	0	0
Oats, 30 grams	58	1	20	2
	137	6	22	9
Lunch
	Calories	Fat	Carbohydrates	Protein
Tasty Turkey Burger, 2 serving	419	20	8	52
	419	20	8	52
Dinner
	Calories	Fat	Carbohydrates	Protein
Tasty Turkey Burger, 1 serving	210	10	4	26
	210	10	4	26
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 2 serving	80	2	4	10
	80	2	4	10
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Espresso (expresso), 2 grams	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
Seaweed, spirulina, 3 grams	1	0	0	0
Centrum Advanced Formula, 1 serving	0	0	0	0
	1	0	1	4
	847	38	38	101

Sunday, June 12, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Milk, 1%, 20 mL	9	0	1	1
Instant Coffee, 6 mL	0	0	0	0
Oats, 30 grams	58	1	20	2
	137	6	22	9
Lunch
	Calories	Fat	Carbohydrates	Protein
Salmon Fillet with Mustard sauce, 1 serving	315	10	8	42
Olive Oil, 1 1tsp	40	5	0	0
Tomatoes, red, ripe, raw, year round average, 0.5 cup, chopped or sliced	19	0	4	1
Arugula, 3 cup	15	0	2	2
Coca-Cola Zero, 12 oz	0	0	0	0
Eggplant, fresh, 0.5 eggplant, unpeeled (approx 1-1/4 lb)	71	0	17	3
	460	15	31	47
Dinner
	Calories	Fat	Carbohydrates	Protein
Yogurt, plain, low fat, 1 cup (8 fl oz)	154	4	17	13
Cottage Cheese, 2% Milkfat, 180 grams	162	3	7	25
	316	7	24	38
Snack
	Calories	Fat	Carbohydrates	Protein
Fairy Jelly Pudding, 1 serving	40	1	2	5
	40	1	2	5
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Seaweed, spirulina, 3 grams	1	0	0	0
Centrum Advanced Formula, 1 serving	0	0	0	0
Espresso (expresso), 2 grams	0	0	0	0
ICED TEA WITH MINT, 1 serving	1	0	0	4
	1	0	1	4
	954	30	79	102

Today's Nutrition Notes:Cruise Phase PP3 PV3

3rd day PV

Saturday, June 11, 2
Breakfast - Turkey hamr rolled with cream cheese , an egg and coffee
	Calories	Fat	Carbohydrates	Protein
Turkey Ham, 3 slices	107	4	2	15
Low fat cream cheese, 2 tbsp	69	5	2	3
Hard Boiled Egg, 1 large	70	5	1	6
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
Milk, 1%, 50 mL	23	1	3	2
	274	15	8	26
Lunch - A carrot//tomato/fennel salad with mayo dressing and grilled liver
	Calories	Fat	Carbohydrates	Protein
Fennel, 0.5 bulb	36	0	9	1
Coca-Cola Zero, 12 oz	0	0	0	0
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp	50	5	1	0
Tomatoes, red, ripe, raw, year round average, 0.5 cup, chopped or sliced	19	0	4	1
Beef liver, 200 grams	382	11	10	58
Carrots, raw, 0.5 cup, grated	23	0	5	1
	510	16	30	61
Dinner - just some ice cream
	Calories	Fat	Carbohydrates	Protein
Safeway Select Vanilla Ice Cream - Fat Free, No Sugar, 1 cup	160	0	38	6
	160	0	38	6
Snack
	Calories	Fat	Carbohydrates	Protein
Gelatin (Jello) prepared with water, reduced calorie, with aspartame, 1 portion, amount to make 1/2 cup	5	0	2	0
	5	0	2	0
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Espresso (expresso), 2 grams	0	0	0	0
Instant Coffee, 2 grams	0	0	0	0
Milk, canned, evaporated, 5 mL	7	0	1	0
	7	0	1	0
	956	32	78	94

Today's Nutrition Notes: Cruise Phase PP3 PV3 2nd day PV water intake...1 zero 200ml 1 instant coffee 100ml 1 frappe 250ml 4 glasses of water 800ml total 1350ml of water

Friday, June 10, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Milk, 1%, 1 cup	110	2	12	8
Hard Boiled Egg, 1 large	70	5	1	6
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	184	8	14	15
Lunch
	Calories	Fat	Carbohydrates	Protein
Turkey Ham, 5 slices	179	7	3	25
Low fat cream cheese, 2 tbsp	69	5	2	3
	248	12	5	28
Dinner
	Calories	Fat	Carbohydrates	Protein
Balsamic Vinegar, 1 tbsp	8	0	2	0
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Tomatoes, red, ripe, raw, year round average, 1 cup, chopped or sliced	38	1	8	2
Mozzarella Cheese, part skim milk, 50 grams	127	8	1	12
Arugula, 10 leaf	5	0	1	1
	193	9	15	16
Snack
	Calories	Fat	Carbohydrates	Protein
Gelatin (Jello) prepared with water, reduced calorie, with aspartame, 2 portion, amount to make 1/2 cup	10	0	4	1
	10	0	4	1
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
Coca-Cola Zero, 12 oz	0	0	0	0
Coffee - Instant - Nescafe - 1.7g, 1 serving	4	0	1	0
	4	0	1	0
	639	29	39	59
	1200 - 1550	32 - 56	163 - 236	60 - 127
d Today's Nutrition Notes: Cruise Phase PP3 Pv3 1st day PV

Thursday, June 9, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Milk, nonfat, 10 grams	4	0	0	0
Decaffeinated Coffee, 1 cup (8 fl oz)	0	0	0	0
Dukan Pancake (Galette), 1 serving	122	6	7	12
	126	6	8	13
Lunch
	Calories	Fat	Carbohydrates	Protein
Low fat cream cheese, 2 tbsp	69	5	2	3
Turkey Ham, 3 slices	107	4	2	15
	176	9	4	18
Dinner
	Calories	Fat	Carbohydrates	Protein
Lamb Sikotaria (liver,lung/spleen,heart,kidney), 1 serving	390	13	3	19
	390	13	3	19
Snack
	Calories	Fat	Carbohydrates	Protein
Gelatin (Jello) prepared with water, reduced calorie, with aspartame, 100 grams	198	0	80	16
	198	0	80	16
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
ICED TEA WITH MINT, 1 serving	1	0	0	4
	1	0	0	4
	891	28	95	70
	1200 - 1550	32 - 56	163 - 236	60 - 127
d Today's Nutrition Notes: Cruise Phase PP3 PV3 on PP 3rd day

Tuesday, June 7, 2011
Breakfast
	Calories	Fat	Carbohydrates	Protein
Hard Boiled Egg, 1 large	70	5	1	6
Milk, nonfat, 10 grams	4	0	0	0
Oats, 40 grams	77	1	27	3
	150	7	28	9
Lunch
	Calories	Fat	Carbohydrates	Protein
Salmon Fillet with Mustard sauce, 1 serving	315	10	8	42
	315	10	8	42
Dinner
	Calories	Fat	Carbohydrates	Protein
Cottage Cheese, 2% Milkfat, 100 grams	90	2	4	14
Ham, extra lean, (5% fat), 2 slice (6-1/4" x 4" x 1/16")	74	3	1	11
Coca-Cola Zero, 12 oz	0	0	0	0
	164	5	4	25
Snack
	Calories	Fat	Carbohydrates	Protein
None
coffees nd teas
	Calories	Fat	Carbohydrates	Protein
ICED TEA WITH MINT, 1 serving	1	0	0	4
	1	0	0	4
	630	21	40	80
	1200 - 1550	32 - 56	163 - 236	60 - 127
Today's Nutrition Notes: Dukan PP day - all protein day d Wednesday, June 8, 2011 Breakfast Calories Fat Carbohydrates Protein Milk, nonfat, 10 grams 4 0 0 0 Decaffeinated Coffee, 1 cup (8 fl oz) 0 0 0 0 Dukan Pancake (Galette), 1 serving 122 6 7 12 126 6 8 13 Lunch Calories Fat Carbohydrates Protein Guiltless Milkshake, 1 serving 166 0 31 11 166 0 31 11 Dinner Calories Fat Carbohydrates Protein Cottage Cheese, 2% Milkfat, 20 grams 18 0 1 3 Ground beef, lean, 180 grams 475 37 0 32 493 38 1 35 Snack Calories Fat Carbohydrates Protein Gelatin (Jello) prepared with water, reduced calorie, with aspartame, 100 grams 198 0 80 16 198 0 80 16 coffees nd teas Calories Fat Carbohydrates Protein ICED TEA WITH MINT, 1 serving 1 0 0 4 1 0 0 4 983 44 120 78 1200 - 1550 32 - 56 163 - 236 60 - 127 d Today's Nutrition Notes: Cruise phase PP3 PV3 Today PP 2nd day