The Healthy Twig

• Chicken Sandwich (includes: 2 slices of Silver Hills Mack’s Flax sprouted grain bread, 1/3 cup chicken breast, 1 tbsp of miracle whip, 1 medium tomato, 2 leaves of Romaine lettuce, and fresh dill) 
• Clementine 

Lunch: 476c

• Chai tea with 2 sweeteners and 1/2 cup skim milk 
• Booster Juice High Impact Acai Protein Smoothy  

Dinner: 437c

• 1 cup Steamed rapini with a touch of oil 
• Vegan Chilli (Includes: 1/2 cup cooked quinoa, 1/2 cup black beans and kidney beans, shredded carrots, tomato paste, celery, spices)  
• Sweet potato wedges 

Total Grams Of Food: 1217

Total Calorie Intake: 1390

Nutritional Grade: A

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Activity: 

• Walking, at least 90 minutes: -267c

Maintenance: -1400c 

Total Activity: -267c

Output: -1667

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Intake: 1390

Total Activity: -267

Food vs. Activity Net Calories: 1123

Intake: 1390

Output:-1667

Over all Net Calories: -277

Week Calorie Deficit:  -444

I don’t understand how I am suppose to loose 1 pound a week by keeping my Food vs. Activity Net Calories no less than 1200c. My maintenance is only 1400c, then I can only have a deficit of 200c a day? That doesn’t make sense to me. If anyone knows the answer to this and would like to explain I am open ears! 

• Chocolate Blueberry Protein Smoothy (includes: 1 cup 1% milk, 1 1/2 cup frozen blueberries, 1 tbsp of Nutella, 1 scoop of Vanilla Promasil Soft Serve Protein Powder *blended) 

Lunch: 479c

• Chicken Sandwich (includes: 2 slices of Silver Hills Mack’s Flax sprouted grain bread, 1/2 chicken breast, 1 tbsp of miracle whip, 2 leaves of Romaine lettuce, and fresh dill) 
• Banana 

Dinner: 765c

• 1 cup Steamed rapini with a touch of oil 
• Vegan Chilli (Includes: 1 cup cooked quinoa, 1 cup black beans and kidney beans, shredded carrots, tomato paste, celery, spices)  
• 5 Raw salmon and avocado sushi rolls  

Total Grams Of Food: 1671

Total Calorie Intake: 1655

Nutritional Grade: A

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Activity: 

• Jump Rope, 5 minutes: -45c
• Walking, 20 minutes: -72c
• Mini Ab workout, 3 minutes: -22c

Maintenance: -1400c 

Total Activity: -139c

Output: -1539

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Intake: 1655

Total Activity: -139

Food vs. Activity Net Calories: 1516

Intake: 1655

Output:-1539

Over all Net Calories: 116 

I should of worked out earlier in the night, but by the time I started at 12:30am, I woke my mom up with my jump roping. I also ate a bit too much :-(. Not a tragic day but I can do better. 

Breakfast: 411c

• Chocolate Blueberry Protein Smoothy (includes: 1 cup 1% milk, 1 1/2 cup frozen blueberries, 1 tbsp of Nutella, 1 scoop of Vanilla Promasil Soft Serve Protein Powder *blended) 

Lunch: 451c

• Tuna Sandwich (includes: 2 slices of Silver Hills Mack’s Flax sprouted grain bread, 1 serving of tuna, 1 tbsp of miracle whip, 1 medium sized tomato, dill, pepper) 
• 1/2 Apple 
• 1/2 Banana 
• Carrot Sticks 

Dinner: 493c

• 1/2 Roasted chicken breast 
• 1 cup Basmati rice with mushrooms 
• 1/3 cup Roasted carrots 
• 1 1/2 cups Steamed cauliflower 
• Few almonds and pumpkin seeds 

Total Grams Of Food: 1355

Total Calorie Intake: 1355

Nutritional Grade: A

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Activity: 

• Jump Rope 12 minutes: -108c
• Walking in the mall, 40 minutes: -108c
• Stretching out the legs, 10 minutes: -22c

Maintenance: -1400c 

Total Activity: -238c

Output: -1638

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Intake: 1355c

Total Activity: -238c

Food vs. Activity Net Calories: 1117

Intake: 1355

Output:-1638

Over all Net Calories:-283

• 1 ripe banana
• 1 cup of almond milk
• 1 1/2 tbsp natural peanut butter 
• 3 small dates
• 1 1/2 cup spinach 
• 1 scoop protein powder 

Best thing ever! I’m going to be full for hours off that thing!

• (100c approx) Lemon & Pepper Tuna (canned 1 serving/85g) 
• (150c approx) 1/4 cup PC Greek Yogurt with 1 tbsp Pumpkin Seeds, and 9 Almonds
• (100c approx) 1 Apple
• (100c approx) 1 Slice Organic Sprouted Grain Bread 
• (below 50 approx) Veggies in (today its broccoli, baby carrots, and cucumber) 
• (80c) 2 tbsp Renee’s Cucumber & Dill Dressing 

Brunch: Approx 350c 

(My Uncles birthday party)

• Small piece of chicken, about 1 serving
• Raw cucumber, carrots, red pepper, broccoli with 1 tbsp of dip
• 3 tbsp of cos-law 
• Coke 0 

Dessert: Approx 300c + 

• Green tea with lemon
• 1 scoop of raspberry jello  
• half of my slice of cake 
• Plus lots of sweetened coconut (because I love it so) 

Lunch: Approx 300c 

• Home made vegetarian dish (includes: rice with tomato, onions, garlic, green beans, and legumes from dry, with cinnamon, pepper, and nutmeg)
• 1 tbsp of pumpkin seeds

Dinner: approx 250c

• Chocolate Berry Protein Shake (includes: 2 tbsp cocoa powder, 1.5 cup frozen berries, 1 cup unsweetened almond milk, 1 scoop Promasil Soft Serve Vanilla Protein Powder)

Calorie Estimate: 1200-1300c

Breakfast: approx  400c 

• Chocolate Berry Protein Shake (includes: 2 tbsp cocoa powder, 1.5 cup frozen berries, 1 cup unsweetened almond milk, 1 scoop Promasil Soft Serve Vanilla Protein Powder)
• 1 slice sprouted grain bread toasted with chilly powder 

Samples of mom’s home made valentine treats: approx 70c

• 1 bite of valentines chocolate cupcake 
• 1/4 home made bagel chip

Lunch: approx 300c

• 1/2 cup Greek yogurt with tbsp of pumpkin seeds 

Dinner: approx 350c

• 1/2 chicken breast 
• Baked squash wedge with cinnamon
• 2 carrot sticks
• Cucumber slices
• 2 green pepper wedges  

Dessert: 0c

• Lemon water :-) 

Calories Total Estimate: 1120c 

I could probably go for another slice of sprouted grain bread but my dad ate the last of my secret stash. 

I ate a little more yesterday, I’m guessing around 2000c, so I’m not worried if I eat a little less today.

Breakfast: 333c

• Cocoa Blueberry Protein Shake (includes: 2 tbsp cocoa powder, 1.5 cup frozen blueberries, 1.5 tbsp ground flaxseed, 1 cup unsweetened almond milk, 1 scoop Promasil Soft Serve Vanilla Protein Powder)

Lunch: 399c

• 1/4 PC Greek Yoghurt with Honey with 1 tbsp pumpkin seeds, and 9 almonds 
• 1/2 Avocado 
• Salad with 5 chopped up strawberries, 1/2 avocado, hand full of spinach, my favourite cucumber-dill yoghurt dressing 

I will update tonight…

Breakfast: 201c

• Cocoa Strawberry Protein Shake (includes: 1 cup almond milk, 1 cup frozen strawberries, 1 tbsp unsweetened cocoa powder, and 1 scoop Promasil Soft Serve Vanilla Protein Powder *blended) 

Lunch: 693c

• Healthy Indulgence Sandwich (Includes: 2 slices of Dempster’s Ancient Grain bread, 1 avocado (should of added lemon juice), 1/2 tomato, and 1/2 cup chicken)
• 1 cup of almond milk
• 1 apple

Dinner: 290c

• 1/2 sweet potato 
• 6 stalks of asparagus
• 2 tbsp of spicy Mayo  

Total Grams of Food: 1394

Total Calorie Intake: 1184

Nutritional Grade: A

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Basal Metabolic Rate: 1531

-Total Calorie Intake: 1184

=Net Calories: -347

Breakfast: 368c

• 1 slice of Dempster’s WholeGrains - Ancient Grains 
• 1 egg + egg white (no oil)
• 1 tbsp of Miracle Whip
• 1 small apple
• 1 cup of Vanilla Almond milk

Lunch: 414c

• 2 cups Home made soup (includes: chicken, carrots, potatoes, tomatoes, green beans, beans, chicken stock)
• 1 slice of Dempster’s WholeGrains - Ancient Grains

Snack: 80c

• 1 cup of broccoli (raw)
• 1 tbsp of Yogurt Cucumber & Dill dressing 
• Lemon tea with Stevia

Dinner: 317c

• Slow roasted chicken, 1/2 breast (Paella style) 
• 1 cup of Vanilla Almond milk
• 1/4th red pepper (raw) 
• 1 slice of Dempster’s WholeGrains - Ancient Grains

Dessert: 130c

• Snowball (coconut, cocoa, marshmallow)

Total Calorie Intake: 1,309

Total Grams of Food: 1,533

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Activity:

• 8 minutes of jump rope: 72c
• 7 minutes of jump rope: 61c

Total Calorie Output: 1,648

Net Calories: -339

Breakfast:

• Kashi Crunch cereal
• Almond milk

Best dinner ever:

• Chicken
• Carrots
• Red pepper
• with Dill & Cucumber Yogurt dressing

Best dessert ever:

• 1 Ripe banana
• 1 serving of PC Greek yogurt
• Unpasteurized honey  
• Candied peanuts

Veggie soup that is make of: potatoes, green beans, red peppers, parsley, chicken, chicken broth, carrots, and onions.

With a bint of water with lime :-)