Sample food journal 2

5:45-8:00 AM
Breakfast
Greek Yogurt with honey, and 1 cup grapes
1 8-oz. glass of natural juice
1 cup coffee

9:00-9:30 AM
Snack 1
Banana
1 8-oz. glass of water

* During exercise, drink 1 8-oz. glass of water

11:00 AM -12: PM
Lunch
3 ounces of steak, 1.5  cup broccoli, small baked potato with natural cheese and light sour cream
1 8-oz. glass water

2-2:30 PM
Snack 2
Blueberry yogurt smoothie

3:00-3:30 PM
Exercise - Walk for 10 minutes
1 8-oz. glass water

* After exercise, drink 1 8-oz. glass of water

4-6:30 PM
Dinner
3 oz. of steak, 1 cup broccoli, 1 cup brown rice
1 8-oz. glass water

7-8:00 PM
Exercise- Walk for 10 minutes
* After exercise, drink 1 8-oz. glass of water

8-8:15 PM
Snack 3
1/4 cup slivered almonds
1 8-oz. glass water

8:30-9 PM
Snack 4
Cup strawberries
1 8-oz. glass water

Sample: I am doing well.  I feel very refreshed with a clear mind because I exercised for an hour total today. I have a hormonal condition in which losing weight is hard and in which I tend to get hungry a lot.  I have no reason to feel guilty.  In fact, I am proud of myself.