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Food   Quantity Calories Carbs Protein Fat        
breakfast                    
Oatmeal   1 1/8 cup 315 61 11 7        
Wheat Germ   1/8 cup 52 7.5 3.4 1.4        
Wheat Bran   1/8 cup 16 4.6 1.1 0.2        
Sunflower seeds   1 tbsp 17 0.5 0.6 1.5        
Dried Fruit   1/4 cup 120 29 1 0        
Brown sugar   1 tbsp 52 13.5 0 0        
Mixed nuts   2 tbsp 111 4 3 10        
Nido   1/4 cup 150 12 8 9        
Protein Powder Vanilla   1/4 cup 110 1 25 0        
Coffee   2 bags 0 0 0 0        
      943 133.1 53.1 29.1        
lunch                    
Probar   2 bar 780 100 16 38        
Peanut Butter   1/4 cup 380 12.5 16 32        
Peanut/Almond M&M   1/4 cup 220 25 4 12        
      1380 137.5 36 82        
                     
dinner                    
Bkpkr Pantry Dinners   2 serving 433 65 18 9   eat entire two serving meal    
Protein powder   1/4 cup 110 1 25 0        
Multigrain Tortillas   1 – 8" 160 23 3 7        
      703 89 46 16        
                     
daily total     3026 359.6 135.1 127.1        
                     

 

Notes:

  • brown rice protein powder adds undesirable taste and texture to the dinner
  • on long days I didn’t have enough lunch; adjustment is to add a 3rd probar per day, and bring only single serving dinners
  • may increase nido and/or protein powder in the breakfast muesli
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