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What'd Ya Eat?
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Time
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Date
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Meal
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Fueling 1
Fueling 2
Fueling 3
Fueling 4
Fueling 5
L&G
Snack Option
Other - Off Plan Indulgence
Other
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Fueling/L&G/Snack
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Essential Camp Fire S'mores Crisp Bar
Essential Caramel Delight Crisp Bar
Essential Caramel Macchiato Shake - Naturally Flavored
Essential Cheesy Buttermilk Cheddar Mac - Naturally Flavored
Essential Chewy Chocolate Chip Cookie - Naturally Flavored
Essential Chocolate Fudge Pudding = Naturally flavored
Essential Chocolate Mint Cookie Crisp Bar
Essential Cinnamon Crunchy O's Cereal
Essential Cinnamon Sugar Sticks - Naturally Flavored
Essential Cranberry Honey Nut Granola Bar
Essential Creamy Chocolate Shake
Essential Creamy Double Peanut Crisp Bar
Essential Creamy Vanilla Shake
Essential Decadent Chocolate Brownie with Greek Yogurt Chips - Naturally Flavored
Essential Drizzled Berry Crisp Bar
Essential Drizzled Chocolate Fudge Crisp Bar
Essential Frosted Cinnamon Spice Crisp Bar
Essential Frosted Cookie Dough Bar
Essential Frosty Coffee Soft Serve Treat - Naturally Flavored
Essential Frosty Mint Chocolate Soft Serve Treat - Naturally Flavored
Essential Frothy Cappuccino Boost - Naturally Flavored
Essential Golden Chocolate Chip Pancakes
Essential Golden Pancakes
Essential Hearty Red Bean & Vegetable Chili - Naturally Flavored
Essential Homestyle Chicken Flavored & Vegetable Noodle Soup
Essential Honey Mustard & Onion Sticks - Naturally Flavored
Essential Jalapeño Cheddar Poppers - Naturally Flavored
Essential Mocha Blast Shake - Naturally Flavored
Essential Old Fashioned Maple & Brown Sugar Oatmeal
Essential Orchard Apple & Cinnamon Spiced Oatmeal
Essential Raisin Oat Cinnamon Crisp Bar
Essential Red Berry Crunchy O's Cereal - Naturally Flavored
Essential Rich Dark Chocolate Shake with Antioxidants - Naturally Flavored
Essential Roasted Garlic Creamy Smashed Potatoes
Essential Rustic Tomato Herb Penne - Naturally flavored
Essential Silky Peanut Butter & chocolate Chip Bar
Essential Silky Peanut Butter Shake - Naturally Flavored
Essential Smoky BBQ Crunchers - Naturally Flavored
Essential Sour Cream & Chive Creamy Smashed Potatoes
Essential Sweet Blueberry Biscuit - Naturally Flavored
Essential Tropical Fruit Smoothie - Naturally Flavored
Essential Velvet Hot Chocolate - Naturally Flavored
Essential Wild Rice & Chicken Flavored Soup
Essential Wild Strawberry Shake
Essential Yogurt Berry Blast Smoothie - Naturally Flavored
Essential Zesty Cheddar & Italian Herb Crunchers - Naturally Flavored
Essential Zesty Lemon Crisp Bar - Naturally Flavored
SNACK Multigrain Crackers
SNACK Olive Oil & Seat Salt Popcorn
SNACK Puffed Ranch
SNACK Puffed Sweet
SNACK Puffed Sweet & Salty
SNACK Rosemary Sea Salt Crackers
SNACK Sharp Cheddar & Sour Cream Popcorn - Naturally flavored
DRINK Calorie Burn Mixed Berry Flavor Infuser
DRINK Essential Calorie Burn Green TEa Lemon Flavored Infuser
DRINK Essential Calorie Burn Strawberry Lemonade Flavor Infuser
DRINK Mandarin Orange Energy Infuser
L&G Beef Stew
L&G Chicken Cacciatore
L&G Chicken with Rice & Vegetables
L&G Ginger Lemongrass Chicken
L&G Chili Lime Chicken
L&G Turkey Meatball Marinara
L&G Other (add in the other box below)
Rate It!
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10
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5
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1
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On a scale of 1-10, 10 meaning you LOVED it! How did you enjoy your meal?
Choose Your Cooked "Lean" Portion For Your L&G:
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Leanest - Buffalo
Leanest - Cod
Leanest - Crab
Leanest - Deer
Leanest - Elk
Leanest - Flounder
Leanest - Ground Turkey or Other Meat 98% Lean
Leanest - Grouper
Leanest - Haddock
Leanest - Lobster
Leanest - Mahi Mahi
Leanest - Orange Ruffy
Leanest - Talapia
Leanest - Tuna (Yellow Fin Steak/Canned in Water)
Leanest - Scallops
Leanest - Shrimp
Leanest - Wild Catfish
Leanest - MEATLESS OPTION - 14 Egg Whites
Leanest - MEATLESS OPTION - 2 Cups of Liquid Egg Substitute or Liquid Egg Whites
Leanest - MEATLESS OPTION - Seitan 5 oz
Leanest - MEATLESS OPTION - 1 1/2 Cups/12 oz. of 1% Cottage Cheese
Leanest - MEATLESS OPTION - 12 oz, of Non-fat (0%) Plain Greek Yogurt (,/= 15g carbs per 12 oz)
Leaner - Chicken Breast or White Meat Without Skin
Leaner - Ground Turkey or Other Meat (95% - 97% Lean)
Leaner - Halibut
Leaner - Pork Chop or Pork Tenderloin
Leaner - Swordfish
Leaner - Trout
Leaner - MEATLESS OPTION - 2 Whole Eggs + 4 Egg Whites
Leaner - MEATLESS OPTION - 2 Whole Eggs + 1 Cup Liquid Egg Substitute
Leaner - MEATLESS OPTION - 1 1/2 or 12 oz. 2% Cottage Cheese
Leaner - MEATLESS OPTION - 12 oz. Low-Fat (25) Plain Greek Yogurt (</= 15g carb per 12 oz.)
Lean - Farmed Catfish
Lean - Chicken (Dark Meat)
Lean - Ground Beef
Lean - Ground Turkey or Other Meat (85% - 94% )
Lean - Herring
Lean - Lamb
Lean - Mackerel
Lean - Roast Beef
Lean - Salmon
Lean - Steak (Beef)
Lean - Tuna (Bluefin steak)
Lean - Turkey (Dark Meat)
Lean - MEATLESS OPTIONS - 15oz. Mori-nu Extra Firm or Firm Tofu (bean curd)
Lean - MEATLESS OPTIONS - 3 Whole Eggs (up to 2x/week)
Lean - MEATLESS OPTIONS - 4 oz (1 Cup) Shredded Reduced-Fat/Part-Skim Cheese (3-6g Fat/oz.)
Lean - MEATLESS OPTIONS - 8 oz. (1 Cup) Part-Skim Ricotta Cheese (2-3g Fat/oz.)
Lean - MEATLESS OPTIONS - Tempeh
Leanest = 7 oz. Leaner = 6 oz. Lean = 5 oz.
Choose Your First "Green" For Your L&G:
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Lower - 1/2 Cup: Arugula
Lower - 1 Cup: Bok Choy (Raw)
Lower - 1/2 Cup: Bok Choy (Cooked)
Lower - 1/2 Cup: Celery
Lower - 1 Cup: Collards (Fresh/Raw)
Lower - 1/2 Cup: Cucumbers
Lower - 1 Cup: Endive
Lower - 1/2 Cup: Escarole
Lower - 1/2 Cup: Jalapeno (Raw)
Lower - 1 Cup: Lettuce (Green Leaf, Butterhead, Iceberg, or Romaine)
Lower - 1 Cup: Mustard Greens
Lower - 1/2 Cup: Nopales
Lower - 1/2 Cup: Radishes
Lower - 1 Cup: Spinach (Fresh/Raw)
Lower - 1 Cup: Spring Mix
Lower - 1/2 Cup: Sprouts (Alfalfa or Mung Bean)
Lower - 1/2 Cup: Swiss Chard (Raw)
Lower - 1/2 Cup: Turnip Greens
Lower - 1 Cup: Watercress
Lower - 1/2 Cup: White Mushroom
Moderate - 1/2 Cup: Asparagus
Moderate - 1/2 Cup: Cabbage
Moderate - 1/2 Cup: Cauliflower
Moderate - 1/2 Cup: Cooked Spinach
Moderate - 1/2 Cup: Eggplant
Moderate - 1/2 Cup: Fennel Bulb
Moderate - 1/2 Cup: Kale
Moderate - 1/2 Cup: Portabella Mushrooms
Moderate - 1/2 Cup: Summer Squash (Scallop or Zucchini)
Higher - 1/2 Cup: Broccoli
Higher - 1/2 Cup: Chayote Squash
Higher - 1/2 Cup: Collard/Mustard Greens (Cooked)
Higher - 1/2 Cup: Green/Wax Beans
Higher - 1/2 Cup: Kabocha Squash
Higher - 1/2 Cup: Kohlrabi
Higher - 1/2 Cup: Hearts of Palm
Higher - 1/2 Cup: Red Cabbage
Higher - 1/2 Cup: Leeks (Cooked)
Higher - 1/2 Cup: Jicama
Higher - 1/2 Cup: Okra
Higher - 1/2 Cup: Peppers (Any Color)
Higher - 1/2 Cup: Scallions (Raw)
Higher - 1/2 Cup: Spaghetti Squash
Higher - 1/2 Cup: Summer Squash (Crooked Neck or Straight Neck)
Higher - 1/2 Cup: Swiss Chard (Cooked)
Higher - 1/2 Cup: Tomatoes
Higher - 1/2 Cup: Turnips
Choose your Second serving from our Green Options list below for each of your Lean & Green meals. Vegetal options are sorted into lower, moderate, and higher Carbohydrate levels. Each one is appropriate on the Optimal Weight 5&1 Plan; the list helps you make informed food choices. 1 serving = 1/2 cup of vegetables (unless otherwise specified)
Choose Your Second "Green" For Your L&G:
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Lower - 1/2 Cup: Arugula
Lower - 1 Cup: Bok Choy (Raw)
Lower - 1/2 Cup: Bok Choy (Cooked)
Lower - 1/2 Cup: Celery
Lower - 1 Cup: Collards (Fresh/Raw)
Lower - 1/2 Cup: Cucumbers
Lower - 1 Cup: Endive
Lower - 1/2 Cup: Escarole
Lower - 1/2 Cup: Jalapeno (Raw)
Lower - 1 Cup: Lettuce (Green Leaf, Butterhead, Iceberg, or Romaine)
Lower - 1 Cup: Mustard Greens
Lower - 1/2 Cup: Nopales
Lower - 1/2 Cup: Radishes
Lower - 1 Cup: Spinach (Fresh/Raw)
Lower - 1 Cup: Spring Mix
Lower - 1/2 Cup: Sprouts (Alfalfa or Mung Bean)
Lower - 1/2 Cup: Swiss Chard (Raw)
Lower - 1/2 Cup: Turnip Greens
Lower - 1 Cup: Watercress
Moderate - 1/2 Cup: Asparagus
Moderate - 1/2 Cup: Cabbage
Moderate - 1/2 Cup: Cooked Spinach
Moderate - 1/2 Cup: Eggplant
Moderate - 1/2 Cup: Fennel Bulb
Moderate - 1/2 Cup: Kale
Moderate - 1/2 Cup: Portabella Mushrooms
Moderate - 1/2 Cup: Summer Squash (Scallop or Zucchini)
Higher - 1/2 Cup: Broccoli
Higher - 1/2 Cup: Chayote Squash
Higher - 1/2 Cup: Collard/Mustard Greens (Cooked)
Higher - 1/2 Cup: Green/Wax Beans
Higher - 1/2 Cup: Kabocha Squash
Higher - 1/2 Cup: Kohlrabi
Higher - 1/2 Cup: Hearts of Palm
Higher - 1/2 Cup: Red Cabbage
Higher - 1/2 Cup: Leeks (Cooked)
Higher - 1/2 Cup: Jicama
Higher - 1/2 Cup: Okra
Higher - 1/2 Cup: Peppers (Any Color)
Higher - 1/2 Cup: Scallions (Raw)
Higher - 1/2 Cup: Spaghetti Squash
Higher - 1/2 Cup: Summer Squash (Crooked Neck or Straight Neck)
Higher - 1/2 Cup: Swiss Chard (Cooked)
Higher - 1/2 Cup: Tomatoes
Higher - 1/2 Cup: Turnips
Choose your Second serving from our Green Options list below for each of your Lean & Green meals. Vegetal options are sorted into lower, moderate, and higher Carbohydrate levels. Each one is appropriate on the Optimal Weight 5&1 Plan; the list helps you make informed food choices. 1 serving = 1/2 cup of vegetables (unless otherwise specified)
Choose Your Third "Green" For Your L&G:
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Lower - 1/2 Cup: Arugula
Lower - 1 Cup: Bok Choy (Raw)
Lower - 1/2 Cup: Bok Choy (Cooked)
Lower - 1/2 Cup: Celery
Lower - 1 Cup: Collards (Fresh/Raw)
Lower - 1/2 Cup: Cucumbers
Lower - 1 Cup: Endive
Lower - 1/2 Cup: Escarole
Lower - 1/2 Cup: Jalapeno (Raw)
Lower - 1 Cup: Lettuce (Green Leaf, Butterhead, Iceberg, or Romaine)
Lower - 1 Cup: Mustard Greens
Lower - 1/2 Cup: Nopales
Lower - 1/2 Cup: Radishes
Lower - 1 Cup: Spinach (Fresh/Raw)
Lower - 1 Cup: Spring Mix
Lower - 1/2 Cup: Sprouts (Alfalfa or Mung Bean)
Lower - 1/2 Cup: Swiss Chard (Raw)
Lower - 1/2 Cup: Turnip Greens
Lower - 1 Cup: Watercress
Lower - 1/2 Cup: White Mushroom
Lower - 1/2 Cup: White Mushroom
Moderate - 1/2 Cup: Asparagus
Moderate - 1/2 Cup: Cabbage
Moderate - 1/2 Cup: Cauliflower
Moderate - 1/2 Cup: Cooked Spinach
Moderate - 1/2 Cup: Eggplant
Moderate - 1/2 Cup: Fennel Bulb
Moderate - 1/2 Cup: Kale
Moderate - 1/2 Cup: Portabella Mushrooms
Moderate - 1/2 Cup: Summer Squash (Scallop or Zucchini)
Higher - 1/2 Cup: Broccoli
Higher - 1/2 Cup: Chayote Squash
Higher - 1/2 Cup: Collard/Mustard Greens (Cooked)
Higher - 1/2 Cup: Green/Wax Beans
Higher - 1/2 Cup: Kabocha Squash
Higher - 1/2 Cup: Kohlrabi
Higher - 1/2 Cup: Hearts of Palm
Higher - 1/2 Cup: Red Cabbage
Higher - 1/2 Cup: Leeks (Cooked)
Higher - 1/2 Cup: Jicama
Higher - 1/2 Cup: Okra
Higher - 1/2 Cup: Peppers (Any Color)
Higher - 1/2 Cup: Scallions (Raw)
Higher - 1/2 Cup: Spaghetti Squash
Higher - 1/2 Cup: Summer Squash (Crooked Neck or Straight Neck)
Higher - 1/2 Cup: Swiss Chard (Cooked)
Higher - 1/2 Cup: Tomatoes
Higher - 1/2 Cup: Turnips
Choose your Second serving from our Green Options list below for each of your Lean & Green meals. Vegetal options are sorted into lower, moderate, and higher Carbohydrate levels. Each one is appropriate on the Optimal Weight 5&1 Plan; the list helps you make informed food choices. 1 serving = 1/2 cup of vegetables (unless otherwise specified)
Choose Your Healthy Fat Serving:
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1 Teaspoon Oil (any kind)
1 Tablespoon Regular, Low-Carbohydrate Salad Dressing
2 Tablespoons Reduced-Fat, Low-Carbohydrate Salad Dressing
5-10 Black/Green Olives
1 1/2 oz. Avocado
1/3 oz. Plain Nuts (Almonds, Peanuts, or Pistachio)
1 Tablespoon Plain Seeds (Sesame, Chia, flax or Pumpkin)
1/2 Tablespoon Regular Butter, Margarine, or Mayonaise
Choose 0-2 Healthy Fat Servings Daily Based On Your Lean Choices
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