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Date: 2023-02-22
Meals:
- snack: 191g greek yogurt, 1.6 cups quinoa, 1.9 cups spinach, 12g nuts
- dinner: 148g chicken breast, 1.7 cups quinoa, 1.1 cups broccoli, 6g olive oil
Mood: moderately tired (feeling motivated)
Workout: swimming (cardio) for 65 mins (moderate) | Your meals provide ~58g protein. Consider a short nap if possible. |
Date: 2023-10-09
Meals:
- breakfast: 116g eggs, 1.3 cups whole wheat bread, 2.1 cups carrots, 14g cheese
- dinner: 54g tofu, 1.7 cups sweet potato, 1.6 cups spinach
- dinner: 157g chicken breast, 1.9 cups brown rice, 1.6 cups broccoli, 25g cheese
Mood: extremely happy (feeling motivated)
Workout: jump squats (HIIT) for 56 mins (light) | Your meals provide ~93g protein. |
Date: 2023-11-17
Meals:
- lunch: 83g greek yogurt, 1.4 cups whole wheat bread, 1.2 cups spinach
- dinner: 112g salmon, 1.4 cups sweet potato, 1.3 cups spinach
Mood: slightly stressed (family issues)
Workout: cycling (cardio) for 28 mins (intense) | Your meals provide ~50g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-08-11
Meals:
- breakfast: 92g greek yogurt, 1.0 cups sweet potato, 0.9 cups carrots, 26g olive oil
- snack: 53g greek yogurt, 1.5 cups brown rice, 1.0 cups carrots, 6g cheese
- dinner: 68g chicken breast, 0.9 cups quinoa, 1.2 cups broccoli, 22g olive oil
Mood: extremely stressed (feeling motivated)
Workout: swimming (cardio) for 19 mins (moderate) | Your meals provide ~110g protein. Try deep breathing to reduce stress. |
Date: 2023-04-25
Meals:
- snack: 74g eggs, 1.4 cups brown rice, 1.7 cups carrots, 13g avocado
- lunch: 195g greek yogurt, 1.9 cups whole wheat bread, 0.6 cups bell peppers, 21g nuts
- lunch: 69g chicken breast, 1.1 cups quinoa, 2.2 cups bell peppers, 10g avocado
Mood: very happy (feeling motivated)
Workout: squats (strength) for 27 mins (moderate) | Your meals provide ~99g protein. |
Date: 2023-02-20
Meals:
- lunch: 135g greek yogurt, 1.6 cups quinoa, 2.6 cups broccoli, 20g olive oil
- snack: 113g tofu, 1.0 cups whole wheat bread, 1.9 cups broccoli, 16g avocado
Mood: slightly anxious (had a great conversation)
Workout: swimming (cardio) for 41 mins (light) | Your meals provide ~50g protein. Try deep breathing to reduce stress. |
Date: 2023-02-11
Meals:
- breakfast: 57g greek yogurt, 1.9 cups sweet potato, 2.5 cups spinach, 23g olive oil
- lunch: 66g eggs, 1.4 cups brown rice, 2.4 cups spinach, 7g avocado
Mood: very energetic (family issues)
Workout: bench press (strength) for 55 mins (light) | Your meals provide ~50g protein. |
Date: 2023-03-14
Meals:
- dinner: 197g tofu, 1.9 cups whole wheat bread, 0.8 cups spinach, 22g cheese
- dinner: 128g greek yogurt, 1.1 cups whole wheat bread, 1.9 cups bell peppers, 9g cheese
Mood: slightly calm (work deadline approaching)
Workout: swimming (cardio) for 62 mins (moderate) | Your meals provide ~70g protein. |
Date: 2023-04-19
Meals:
- lunch: 63g chicken breast, 1.4 cups sweet potato, 1.1 cups broccoli, 15g avocado
- dinner: 127g greek yogurt, 1.8 cups sweet potato, 2.4 cups broccoli, 13g nuts
Mood: extremely calm (work deadline approaching)
Workout: warrior poses (yoga) for 56 mins (moderate) | Your meals provide ~64g protein. Great choice for mindfulness! |
Date: 2023-11-03
Meals:
- snack: 88g chicken breast, 0.8 cups quinoa, 1.2 cups spinach, 16g avocado
- lunch: 181g tofu, 1.5 cups whole wheat bread, 1.2 cups carrots
Mood: moderately stressed (had a great conversation)
Workout: swimming (cardio) for 28 mins (moderate) | Your meals provide ~72g protein. Try deep breathing to reduce stress. |
Date: 2023-12-21
Meals:
- breakfast: 123g salmon, 0.7 cups quinoa, 1.8 cups bell peppers, 11g avocado
- dinner: 67g chicken breast, 1.6 cups whole wheat bread, 2.2 cups spinach
- dinner: 64g greek yogurt, 1.1 cups quinoa, 0.6 cups carrots, 26g olive oil
Mood: very tired (family issues) | Your meals provide ~79g protein. Consider a short nap if possible. |
Date: 2023-07-28
Meals:
- snack: 52g salmon, 1.6 cups quinoa, 0.9 cups bell peppers, 9g avocado
- breakfast: 173g chicken breast, 1.1 cups sweet potato, 2.1 cups carrots, 18g olive oil
Mood: moderately energetic (work deadline approaching)
Workout: bench press (strength) for 40 mins (moderate) | Your meals provide ~64g protein. |
Date: 2023-05-01
Meals:
- dinner: 91g chicken breast, 1.3 cups sweet potato, 1.0 cups carrots, 29g nuts
- snack: 67g tofu, 0.9 cups brown rice, 3.0 cups spinach, 23g cheese
- snack: 64g eggs, 0.7 cups quinoa, 2.7 cups carrots, 24g olive oil
Mood: extremely happy (feeling motivated)
Workout: warrior poses (yoga) for 60 mins (light) | Your meals provide ~99g protein. Great choice for mindfulness! |
Date: 2023-05-04
Meals:
- dinner: 196g chicken breast, 1.6 cups quinoa, 0.7 cups bell peppers
- dinner: 199g tofu, 1.1 cups whole wheat bread, 2.8 cups carrots, 10g olive oil
- lunch: 111g salmon, 1.6 cups whole wheat bread, 2.4 cups broccoli, 21g nuts
Mood: slightly anxious (trouble sleeping)
Workout: squats (strength) for 90 mins (intense) | Your meals provide ~97g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-06-15
Meals:
- lunch: 115g tofu, 1.0 cups brown rice, 1.8 cups bell peppers, 13g cheese
- breakfast: 70g greek yogurt, 1.1 cups sweet potato, 1.4 cups carrots
- breakfast: 76g chicken breast, 1.3 cups brown rice, 1.0 cups spinach, 25g cheese
Mood: extremely tired (feeling motivated)
Workout: sun salutations (yoga) for 77 mins (intense) | Your meals provide ~81g protein. Consider a short nap if possible. Good intense workout! Remember to hydrate well. |
Date: 2023-11-26
Meals:
- snack: 104g salmon, 0.9 cups sweet potato, 2.5 cups broccoli, 6g nuts
- breakfast: 122g eggs, 0.9 cups brown rice, 0.9 cups spinach, 26g avocado
- breakfast: 121g chicken breast, 0.9 cups quinoa, 1.4 cups spinach, 25g cheese
Mood: slightly stressed (trouble sleeping)
Workout: running (cardio) for 43 mins (intense) | Your meals provide ~65g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-09-21
Meals:
- breakfast: 79g greek yogurt, 1.8 cups quinoa, 1.9 cups broccoli
- snack: 79g salmon, 1.0 cups whole wheat bread, 2.5 cups bell peppers, 10g nuts
- lunch: 129g tofu, 0.8 cups brown rice, 1.9 cups carrots, 16g avocado
Mood: very anxious (family issues)
Workout: jump squats (HIIT) for 26 mins (moderate) | Your meals provide ~90g protein. Try deep breathing to reduce stress. |
Date: 2023-08-01
Meals:
- breakfast: 200g eggs, 1.2 cups brown rice, 1.2 cups bell peppers, 26g olive oil
- breakfast: 64g eggs, 1.1 cups quinoa, 2.2 cups bell peppers, 29g cheese
- lunch: 148g greek yogurt, 0.7 cups whole wheat bread, 2.0 cups spinach, 13g avocado
Mood: very energetic (had a great conversation)
Workout: burpees (HIIT) for 22 mins (light) | Your meals provide ~87g protein. |
Date: 2023-11-13
Meals:
- breakfast: 58g salmon, 0.7 cups quinoa, 0.5 cups spinach, 5g cheese
- breakfast: 128g tofu, 0.9 cups quinoa, 1.9 cups spinach
- breakfast: 130g greek yogurt, 0.6 cups quinoa, 2.3 cups carrots, 24g nuts
Mood: very anxious (work deadline approaching)
Workout: burpees (HIIT) for 56 mins (moderate) | Your meals provide ~95g protein. Try deep breathing to reduce stress. |
Date: 2023-11-02
Meals:
- lunch: 90g greek yogurt, 1.7 cups quinoa, 1.9 cups spinach, 28g avocado
- breakfast: 87g eggs, 0.9 cups brown rice, 2.0 cups bell peppers, 30g olive oil
Mood: extremely anxious (family issues)
Workout: jump squats (HIIT) for 74 mins (intense) | Your meals provide ~49g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-02-06
Meals:
- dinner: 191g eggs, 1.8 cups quinoa, 2.6 cups spinach, 12g olive oil
- lunch: 126g chicken breast, 2.0 cups quinoa, 0.9 cups broccoli, 14g avocado
- breakfast: 181g salmon, 1.6 cups quinoa, 2.0 cups carrots
Mood: extremely energetic (trouble sleeping)
Workout: running (cardio) for 53 mins (intense) | Your meals provide ~95g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-05-21
Meals:
- lunch: 115g eggs, 1.9 cups brown rice, 1.4 cups carrots, 14g nuts
- dinner: 166g salmon, 1.9 cups sweet potato, 2.7 cups broccoli, 29g nuts
Mood: extremely tired (feeling motivated) | Your meals provide ~57g protein. Consider a short nap if possible. |
Date: 2023-04-23
Meals:
- dinner: 130g eggs, 0.6 cups quinoa, 1.7 cups spinach, 27g nuts
- dinner: 158g tofu, 1.0 cups quinoa, 1.9 cups carrots, 25g cheese
Mood: very energetic (family issues)
Workout: cycling (cardio) for 71 mins (moderate) | Your meals provide ~46g protein. |
Date: 2023-04-16
Meals:
- snack: 142g greek yogurt, 0.7 cups quinoa, 0.8 cups spinach, 23g cheese
- dinner: 121g tofu, 1.5 cups brown rice, 2.7 cups broccoli, 28g olive oil
- dinner: 88g greek yogurt, 0.5 cups whole wheat bread, 2.5 cups bell peppers, 24g olive oil
Mood: extremely energetic (family issues) | Your meals provide ~89g protein. |
Date: 2023-08-27
Meals:
- dinner: 95g greek yogurt, 1.6 cups whole wheat bread, 1.1 cups broccoli, 12g cheese
- breakfast: 127g tofu, 1.6 cups brown rice, 1.4 cups carrots, 5g olive oil
Mood: slightly stressed (work deadline approaching) | Your meals provide ~52g protein. Try deep breathing to reduce stress. |
Date: 2023-07-30
Meals:
- snack: 94g salmon, 1.4 cups brown rice, 1.3 cups carrots, 11g nuts
- lunch: 192g greek yogurt, 1.1 cups brown rice, 2.1 cups carrots
Mood: moderately stressed (work deadline approaching)
Workout: swimming (cardio) for 55 mins (intense) | Your meals provide ~60g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-03-22
Meals:
- snack: 86g eggs, 0.9 cups sweet potato, 0.6 cups bell peppers, 16g nuts
- dinner: 147g tofu, 1.4 cups brown rice, 2.7 cups broccoli, 12g avocado
- lunch: 89g eggs, 0.6 cups whole wheat bread, 2.4 cups broccoli, 23g avocado
Mood: moderately calm (had a great conversation)
Workout: burpees (HIIT) for 29 mins (moderate) | Your meals provide ~84g protein. |
Date: 2023-02-26
Meals:
- dinner: 91g eggs, 1.1 cups sweet potato, 0.8 cups broccoli, 22g avocado
- dinner: 111g greek yogurt, 0.9 cups quinoa, 1.8 cups spinach
- lunch: 149g salmon, 1.4 cups quinoa, 0.7 cups spinach, 18g cheese
Mood: very tired (family issues)
Workout: warrior poses (yoga) for 65 mins (light) | Your meals provide ~96g protein. Consider a short nap if possible. Great choice for mindfulness! |
Date: 2023-01-02
Meals:
- lunch: 158g greek yogurt, 1.4 cups sweet potato, 0.8 cups spinach
- lunch: 99g greek yogurt, 1.0 cups brown rice, 0.7 cups broccoli, 17g olive oil
Mood: slightly anxious (trouble sleeping) | Your meals provide ~62g protein. Try deep breathing to reduce stress. |
Date: 2023-04-13
Meals:
- breakfast: 54g salmon, 0.8 cups whole wheat bread, 1.6 cups carrots, 30g nuts
- lunch: 182g greek yogurt, 1.2 cups quinoa, 2.3 cups bell peppers
- dinner: 54g eggs, 1.4 cups brown rice, 1.5 cups carrots, 29g cheese
Mood: extremely energetic (feeling motivated)
Workout: jump squats (HIIT) for 30 mins (moderate) | Your meals provide ~77g protein. |
Date: 2023-02-04
Meals:
- breakfast: 68g eggs, 1.8 cups quinoa, 1.1 cups carrots, 15g nuts
- snack: 196g tofu, 0.7 cups quinoa, 0.7 cups spinach
- dinner: 58g salmon, 0.7 cups brown rice, 1.4 cups spinach
Mood: extremely energetic (family issues) | Your meals provide ~93g protein. |
Date: 2023-06-09
Meals:
- lunch: 85g eggs, 1.2 cups whole wheat bread, 1.0 cups bell peppers, 10g nuts
- dinner: 182g chicken breast, 1.5 cups quinoa, 1.2 cups broccoli, 18g avocado
Mood: slightly tired (work deadline approaching)
Workout: burpees (HIIT) for 50 mins (light) | Your meals provide ~55g protein. Consider a short nap if possible. |
Date: 2023-01-13
Meals:
- breakfast: 186g greek yogurt, 1.4 cups brown rice, 1.2 cups spinach, 23g avocado
- dinner: 177g chicken breast, 0.6 cups whole wheat bread, 1.6 cups broccoli, 19g avocado
- lunch: 192g chicken breast, 1.0 cups whole wheat bread, 2.6 cups spinach, 27g nuts
Mood: very energetic (feeling motivated)
Workout: jump squats (HIIT) for 73 mins (moderate) | Your meals provide ~80g protein. |
Date: 2023-07-11
Meals:
- snack: 62g tofu, 1.1 cups brown rice, 0.7 cups broccoli
- snack: 150g eggs, 1.9 cups quinoa, 2.9 cups broccoli, 22g cheese
- breakfast: 137g chicken breast, 1.7 cups quinoa, 3.0 cups bell peppers, 6g nuts
Mood: extremely anxious (trouble sleeping)
Workout: bench press (strength) for 84 mins (moderate) | Your meals provide ~66g protein. Try deep breathing to reduce stress. |
Date: 2023-08-20
Meals:
- breakfast: 181g chicken breast, 1.2 cups quinoa, 1.1 cups broccoli, 6g avocado
- dinner: 76g greek yogurt, 0.7 cups whole wheat bread, 2.0 cups spinach, 19g avocado
- lunch: 167g salmon, 1.1 cups quinoa, 2.2 cups spinach, 14g olive oil
Mood: extremely anxious (family issues)
Workout: bench press (strength) for 89 mins (intense) | Your meals provide ~97g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-02-02
Meals:
- snack: 53g tofu, 0.6 cups sweet potato, 3.0 cups spinach, 19g nuts
- snack: 97g tofu, 1.9 cups whole wheat bread, 0.9 cups bell peppers
Mood: very energetic (family issues)
Workout: sun salutations (yoga) for 71 mins (moderate) | Your meals provide ~66g protein. Great choice for mindfulness! |
Date: 2023-04-16
Meals:
- lunch: 174g chicken breast, 0.9 cups whole wheat bread, 0.8 cups carrots
- snack: 129g tofu, 1.2 cups quinoa, 1.2 cups broccoli, 8g avocado
- dinner: 143g salmon, 1.9 cups whole wheat bread, 0.8 cups broccoli, 6g avocado
Mood: slightly anxious (feeling motivated)
Workout: bench press (strength) for 90 mins (intense) | Your meals provide ~84g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-08-10
Meals:
- dinner: 60g tofu, 1.3 cups brown rice, 1.5 cups spinach, 5g nuts
- dinner: 52g tofu, 1.8 cups whole wheat bread, 1.3 cups broccoli, 21g cheese
- dinner: 166g salmon, 1.1 cups brown rice, 0.9 cups carrots
Mood: moderately stressed (family issues) | Your meals provide ~99g protein. Try deep breathing to reduce stress. |
Date: 2023-10-30
Meals:
- snack: 149g chicken breast, 0.5 cups whole wheat bread, 3.0 cups broccoli, 11g cheese
- breakfast: 158g tofu, 0.7 cups quinoa, 1.2 cups bell peppers, 17g nuts
Mood: very energetic (trouble sleeping)
Workout: deadlifts (strength) for 38 mins (intense) | Your meals provide ~58g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-03-16
Meals:
- breakfast: 60g tofu, 1.8 cups brown rice, 1.4 cups broccoli
- snack: 68g eggs, 1.5 cups quinoa, 1.7 cups spinach
Mood: very energetic (had a great conversation)
Workout: burpees (HIIT) for 30 mins (intense) | Your meals provide ~56g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-02-20
Meals:
- snack: 135g salmon, 0.7 cups sweet potato, 0.8 cups carrots, 24g avocado
- breakfast: 125g greek yogurt, 0.5 cups quinoa, 3.0 cups spinach, 29g avocado
Mood: extremely stressed (had a great conversation)
Workout: burpees (HIIT) for 69 mins (light) | Your meals provide ~58g protein. Try deep breathing to reduce stress. |
Date: 2023-12-05
Meals:
- snack: 90g tofu, 0.5 cups sweet potato, 2.9 cups carrots, 5g cheese
- lunch: 139g eggs, 0.5 cups whole wheat bread, 2.8 cups broccoli, 26g olive oil
- dinner: 170g chicken breast, 1.6 cups brown rice, 2.8 cups spinach, 21g avocado
Mood: extremely happy (trouble sleeping) | Your meals provide ~95g protein. |
Date: 2023-03-31
Meals:
- snack: 76g salmon, 1.1 cups quinoa, 2.9 cups carrots
- dinner: 62g chicken breast, 1.0 cups sweet potato, 2.2 cups broccoli, 13g nuts
- breakfast: 134g greek yogurt, 0.7 cups sweet potato, 2.4 cups carrots
Mood: very energetic (trouble sleeping) | Your meals provide ~109g protein. |
Date: 2023-03-29
Meals:
- snack: 187g eggs, 1.2 cups sweet potato, 1.0 cups spinach, 13g avocado
- dinner: 132g greek yogurt, 1.7 cups whole wheat bread, 1.9 cups spinach
Mood: extremely stressed (had a great conversation) | Your meals provide ~49g protein. Try deep breathing to reduce stress. |
Date: 2023-06-30
Meals:
- snack: 53g tofu, 1.2 cups sweet potato, 1.9 cups carrots
- snack: 81g greek yogurt, 1.9 cups quinoa, 3.0 cups bell peppers, 26g nuts
Mood: moderately energetic (family issues)
Workout: jump squats (HIIT) for 26 mins (light) | Your meals provide ~61g protein. |
Date: 2023-06-09
Meals:
- lunch: 173g chicken breast, 0.6 cups sweet potato, 2.0 cups bell peppers
- dinner: 172g greek yogurt, 1.1 cups brown rice, 2.5 cups broccoli, 16g avocado
Mood: very calm (feeling motivated) | Your meals provide ~40g protein. |
Date: 2023-02-14
Meals:
- dinner: 121g chicken breast, 1.9 cups quinoa, 1.0 cups spinach, 9g cheese
- dinner: 125g greek yogurt, 1.7 cups sweet potato, 0.6 cups carrots
- dinner: 198g greek yogurt, 1.2 cups sweet potato, 0.7 cups broccoli, 30g avocado
Mood: moderately calm (family issues)
Workout: burpees (HIIT) for 30 mins (moderate) | Your meals provide ~95g protein. |
Date: 2023-04-13
Meals:
- breakfast: 60g tofu, 1.2 cups brown rice, 0.9 cups carrots
- snack: 106g salmon, 1.0 cups quinoa, 1.7 cups carrots, 28g avocado
Mood: slightly stressed (had a great conversation)
Workout: bench press (strength) for 88 mins (light) | Your meals provide ~47g protein. Try deep breathing to reduce stress. |
Date: 2023-07-13
Meals:
- dinner: 86g eggs, 1.4 cups whole wheat bread, 0.7 cups spinach, 14g cheese
- dinner: 117g chicken breast, 0.6 cups sweet potato, 2.3 cups carrots, 18g nuts
- dinner: 144g greek yogurt, 2.0 cups brown rice, 0.7 cups spinach, 9g olive oil
Mood: slightly energetic (work deadline approaching)
Workout: bench press (strength) for 29 mins (moderate) | Your meals provide ~118g protein. |
Date: 2023-04-23
Meals:
- snack: 118g salmon, 0.6 cups quinoa, 1.8 cups bell peppers
- dinner: 74g tofu, 0.8 cups whole wheat bread, 1.6 cups carrots
Mood: very stressed (family issues)
Workout: squats (strength) for 80 mins (moderate) | Your meals provide ~52g protein. Try deep breathing to reduce stress. |
Date: 2023-01-06
Meals:
- breakfast: 56g chicken breast, 1.1 cups sweet potato, 0.8 cups bell peppers
- dinner: 136g eggs, 1.0 cups quinoa, 1.7 cups carrots, 5g avocado
Mood: slightly anxious (feeling motivated)
Workout: jump squats (HIIT) for 82 mins (moderate) | Your meals provide ~60g protein. Try deep breathing to reduce stress. |
Date: 2023-03-13
Meals:
- dinner: 148g eggs, 2.0 cups brown rice, 1.0 cups broccoli, 11g olive oil
- lunch: 73g tofu, 0.8 cups quinoa, 1.9 cups bell peppers
Mood: moderately calm (trouble sleeping) | Your meals provide ~60g protein. |
Date: 2023-10-31
Meals:
- dinner: 63g salmon, 1.0 cups brown rice, 2.5 cups bell peppers, 18g cheese
- breakfast: 94g tofu, 0.6 cups quinoa, 0.8 cups broccoli
- breakfast: 183g chicken breast, 1.6 cups whole wheat bread, 2.3 cups spinach, 27g nuts
Mood: very happy (trouble sleeping)
Workout: jump squats (HIIT) for 19 mins (intense) | Your meals provide ~91g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-06-30
Meals:
- snack: 117g eggs, 2.0 cups brown rice, 1.0 cups broccoli
- breakfast: 197g eggs, 1.0 cups quinoa, 1.0 cups carrots, 18g olive oil
Mood: very energetic (family issues) | Your meals provide ~56g protein. |
Date: 2023-09-30
Meals:
- dinner: 89g eggs, 1.2 cups brown rice, 1.1 cups carrots, 16g nuts
- snack: 195g tofu, 0.5 cups whole wheat bread, 2.5 cups bell peppers, 21g olive oil
- dinner: 183g tofu, 1.1 cups brown rice, 2.1 cups broccoli
Mood: extremely stressed (trouble sleeping)
Workout: cycling (cardio) for 76 mins (intense) | Your meals provide ~87g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-02-13
Meals:
- dinner: 71g salmon, 1.2 cups quinoa, 2.7 cups spinach, 13g nuts
- breakfast: 137g eggs, 1.4 cups quinoa, 1.1 cups spinach, 27g cheese
- dinner: 81g eggs, 1.7 cups brown rice, 2.1 cups spinach, 16g avocado
Mood: slightly energetic (had a great conversation)
Workout: swimming (cardio) for 20 mins (light) | Your meals provide ~94g protein. |
Date: 2023-07-15
Meals:
- breakfast: 181g greek yogurt, 1.6 cups whole wheat bread, 2.0 cups bell peppers
- breakfast: 72g eggs, 1.0 cups quinoa, 2.7 cups broccoli, 20g cheese
Mood: slightly calm (work deadline approaching)
Workout: cycling (cardio) for 21 mins (intense) | Your meals provide ~64g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-11-12
Meals:
- lunch: 161g salmon, 1.4 cups sweet potato, 2.7 cups carrots, 29g cheese
- dinner: 182g eggs, 1.9 cups whole wheat bread, 1.4 cups bell peppers, 13g avocado
- dinner: 62g salmon, 1.4 cups quinoa, 1.4 cups bell peppers, 27g cheese
Mood: extremely stressed (work deadline approaching)
Workout: warrior poses (yoga) for 77 mins (light) | Your meals provide ~82g protein. Try deep breathing to reduce stress. Great choice for mindfulness! |
Date: 2023-01-19
Meals:
- breakfast: 124g tofu, 1.4 cups whole wheat bread, 1.6 cups broccoli, 25g olive oil
- dinner: 130g salmon, 1.0 cups quinoa, 0.8 cups carrots, 25g nuts
Mood: extremely happy (feeling motivated) | Your meals provide ~61g protein. |
Date: 2023-01-28
Meals:
- breakfast: 131g salmon, 1.0 cups quinoa, 2.0 cups bell peppers, 16g cheese
- snack: 138g tofu, 1.7 cups quinoa, 2.4 cups broccoli, 14g cheese
Mood: moderately energetic (work deadline approaching)
Workout: swimming (cardio) for 68 mins (light) | Your meals provide ~65g protein. |
Date: 2023-02-09
Meals:
- dinner: 178g tofu, 1.9 cups quinoa, 2.3 cups spinach, 19g olive oil
- snack: 160g eggs, 1.7 cups whole wheat bread, 1.5 cups carrots, 21g nuts
- breakfast: 162g eggs, 1.1 cups whole wheat bread, 0.9 cups broccoli
Mood: moderately stressed (trouble sleeping)
Workout: swimming (cardio) for 71 mins (moderate) | Your meals provide ~88g protein. Try deep breathing to reduce stress. |
Date: 2023-01-29
Meals:
- snack: 68g tofu, 1.5 cups whole wheat bread, 1.6 cups spinach, 15g cheese
- breakfast: 160g greek yogurt, 0.7 cups whole wheat bread, 0.9 cups spinach, 19g nuts
Mood: moderately anxious (family issues) | Your meals provide ~45g protein. Try deep breathing to reduce stress. |
Date: 2023-05-28
Meals:
- breakfast: 177g salmon, 1.0 cups brown rice, 0.7 cups spinach, 7g olive oil
- dinner: 114g eggs, 0.8 cups brown rice, 2.2 cups broccoli, 28g olive oil
Mood: very happy (trouble sleeping)
Workout: burpees (HIIT) for 57 mins (intense) | Your meals provide ~48g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-06-22
Meals:
- snack: 144g chicken breast, 0.8 cups whole wheat bread, 1.7 cups bell peppers
- snack: 103g tofu, 1.3 cups whole wheat bread, 0.5 cups broccoli, 19g olive oil
- breakfast: 174g tofu, 1.1 cups whole wheat bread, 1.8 cups bell peppers
Mood: very anxious (trouble sleeping)
Workout: swimming (cardio) for 44 mins (light) | Your meals provide ~86g protein. Try deep breathing to reduce stress. |
Date: 2023-04-18
Meals:
- dinner: 62g greek yogurt, 1.5 cups brown rice, 2.8 cups spinach, 20g olive oil
- dinner: 127g greek yogurt, 1.7 cups whole wheat bread, 2.4 cups spinach
Mood: moderately anxious (trouble sleeping)
Workout: jump squats (HIIT) for 16 mins (intense) | Your meals provide ~62g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-03-17
Meals:
- dinner: 124g chicken breast, 1.2 cups sweet potato, 2.4 cups bell peppers, 6g cheese
- lunch: 91g tofu, 0.8 cups whole wheat bread, 0.7 cups spinach, 14g avocado
- dinner: 107g greek yogurt, 1.4 cups whole wheat bread, 1.1 cups spinach, 26g olive oil
Mood: very calm (trouble sleeping)
Workout: cycling (cardio) for 71 mins (intense) | Your meals provide ~97g protein. Good intense workout! Remember to hydrate well. |
Date: 2023-04-15
Meals:
- lunch: 164g eggs, 2.0 cups brown rice, 1.5 cups bell peppers, 26g nuts
- dinner: 100g eggs, 1.5 cups brown rice, 2.1 cups carrots, 11g cheese
Mood: slightly tired (work deadline approaching)
Workout: jump squats (HIIT) for 39 mins (light) | Your meals provide ~68g protein. Consider a short nap if possible. |
Date: 2023-02-19
Meals:
- lunch: 55g chicken breast, 0.8 cups quinoa, 2.2 cups broccoli
- snack: 55g eggs, 1.0 cups sweet potato, 1.2 cups bell peppers
Mood: slightly stressed (trouble sleeping)
Workout: jump squats (HIIT) for 78 mins (light) | Your meals provide ~63g protein. Try deep breathing to reduce stress. |
Date: 2023-04-14
Meals:
- lunch: 146g tofu, 1.6 cups quinoa, 1.7 cups bell peppers, 28g olive oil
- breakfast: 100g chicken breast, 1.2 cups brown rice, 1.2 cups carrots, 20g olive oil
- snack: 81g chicken breast, 0.8 cups sweet potato, 2.9 cups carrots
Mood: very energetic (trouble sleeping) | Your meals provide ~80g protein. |
Date: 2023-03-28
Meals:
- breakfast: 186g eggs, 1.4 cups sweet potato, 1.6 cups carrots
- dinner: 89g greek yogurt, 2.0 cups sweet potato, 0.9 cups carrots, 8g nuts
- snack: 192g salmon, 0.8 cups quinoa, 0.9 cups broccoli
Mood: slightly calm (had a great conversation)
Workout: squats (strength) for 80 mins (light) | Your meals provide ~97g protein. |
Date: 2023-01-09
Meals:
- snack: 179g eggs, 1.5 cups brown rice, 1.7 cups carrots, 6g avocado
- lunch: 79g eggs, 1.4 cups sweet potato, 0.9 cups carrots, 27g nuts
Mood: slightly tired (feeling motivated)
Workout: swimming (cardio) for 77 mins (intense) | Your meals provide ~60g protein. Consider a short nap if possible. Good intense workout! Remember to hydrate well. |
Date: 2023-11-25
Meals:
- lunch: 164g salmon, 1.1 cups whole wheat bread, 1.0 cups carrots, 5g olive oil
- dinner: 98g greek yogurt, 0.9 cups brown rice, 1.8 cups bell peppers, 28g cheese
- lunch: 126g greek yogurt, 1.6 cups brown rice, 1.8 cups carrots, 18g cheese
Mood: very anxious (work deadline approaching) | Your meals provide ~100g protein. Try deep breathing to reduce stress. |
Date: 2023-07-06
Meals:
- dinner: 94g greek yogurt, 0.5 cups brown rice, 1.4 cups bell peppers, 26g olive oil
- lunch: 155g salmon, 1.0 cups brown rice, 1.7 cups spinach, 30g cheese
- dinner: 124g eggs, 1.7 cups brown rice, 2.8 cups bell peppers, 24g avocado
Mood: moderately calm (trouble sleeping) | Your meals provide ~89g protein. |
Date: 2023-10-21
Meals:
- lunch: 68g tofu, 1.7 cups brown rice, 2.8 cups spinach, 21g nuts
- snack: 125g eggs, 1.0 cups whole wheat bread, 0.8 cups carrots, 7g avocado
- dinner: 146g greek yogurt, 1.4 cups brown rice, 2.4 cups carrots, 19g nuts
Mood: very stressed (feeling motivated) | Your meals provide ~90g protein. Try deep breathing to reduce stress. |
Date: 2023-01-06
Meals:
- snack: 83g chicken breast, 1.8 cups brown rice, 0.9 cups broccoli, 20g avocado
- lunch: 185g chicken breast, 1.9 cups quinoa, 1.0 cups broccoli
- snack: 175g eggs, 1.8 cups sweet potato, 3.0 cups bell peppers, 9g avocado
Mood: extremely tired (feeling motivated)
Workout: bench press (strength) for 60 mins (light) | Your meals provide ~114g protein. Consider a short nap if possible. |
Date: 2023-10-09
Meals:
- breakfast: 128g chicken breast, 1.6 cups whole wheat bread, 3.0 cups broccoli, 13g olive oil
- lunch: 100g greek yogurt, 0.6 cups brown rice, 2.3 cups carrots, 5g cheese
Mood: slightly calm (feeling motivated)
Workout: swimming (cardio) for 47 mins (light) | Your meals provide ~57g protein. |
Date: 2023-03-06
Meals:
- breakfast: 101g greek yogurt, 1.6 cups quinoa, 2.0 cups bell peppers
- snack: 142g chicken breast, 0.6 cups quinoa, 1.2 cups spinach, 30g avocado
- dinner: 57g chicken breast, 1.6 cups brown rice, 2.0 cups carrots, 22g cheese
Mood: very stressed (family issues)
Workout: jump squats (HIIT) for 87 mins (intense) | Your meals provide ~76g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-04-12
Meals:
- lunch: 149g greek yogurt, 1.1 cups sweet potato, 1.6 cups spinach
- dinner: 163g chicken breast, 1.2 cups brown rice, 1.8 cups bell peppers, 28g olive oil
Mood: very stressed (trouble sleeping)
Workout: warrior poses (yoga) for 45 mins (moderate) | Your meals provide ~54g protein. Try deep breathing to reduce stress. Great choice for mindfulness! |
Date: 2023-09-27
Meals:
- dinner: 189g chicken breast, 1.8 cups sweet potato, 1.8 cups bell peppers
- snack: 75g tofu, 1.4 cups whole wheat bread, 2.7 cups carrots, 6g olive oil
Mood: moderately tired (feeling motivated) | Your meals provide ~63g protein. Consider a short nap if possible. |
Date: 2023-01-20
Meals:
- breakfast: 113g greek yogurt, 1.9 cups quinoa, 2.0 cups broccoli
- dinner: 80g greek yogurt, 1.2 cups brown rice, 0.9 cups spinach, 26g cheese
Mood: extremely stressed (trouble sleeping) | Your meals provide ~40g protein. Try deep breathing to reduce stress. |
Date: 2023-10-21
Meals:
- dinner: 74g tofu, 1.7 cups brown rice, 2.8 cups carrots, 21g nuts
- dinner: 157g tofu, 1.3 cups sweet potato, 1.8 cups broccoli, 20g nuts
Mood: very tired (had a great conversation)
Workout: sun salutations (yoga) for 67 mins (moderate) | Your meals provide ~44g protein. Consider a short nap if possible. Great choice for mindfulness! |
Date: 2023-05-16
Meals:
- lunch: 175g chicken breast, 1.7 cups quinoa, 1.4 cups carrots
- dinner: 75g tofu, 1.4 cups brown rice, 1.1 cups bell peppers, 30g cheese
- breakfast: 182g eggs, 0.9 cups whole wheat bread, 0.8 cups spinach, 27g olive oil
Mood: very tired (family issues)
Workout: sun salutations (yoga) for 55 mins (moderate) | Your meals provide ~80g protein. Consider a short nap if possible. Great choice for mindfulness! |
Date: 2023-11-09
Meals:
- lunch: 134g eggs, 1.0 cups brown rice, 2.5 cups carrots, 26g cheese
- snack: 75g greek yogurt, 0.5 cups sweet potato, 2.4 cups carrots, 11g cheese
- snack: 157g eggs, 0.9 cups brown rice, 1.4 cups bell peppers
Mood: moderately happy (work deadline approaching) | Your meals provide ~89g protein. |
Date: 2023-05-26
Meals:
- dinner: 78g chicken breast, 1.9 cups whole wheat bread, 1.7 cups bell peppers, 9g nuts
- dinner: 67g tofu, 1.9 cups whole wheat bread, 2.4 cups broccoli, 10g cheese
Mood: extremely stressed (feeling motivated) | Your meals provide ~66g protein. Try deep breathing to reduce stress. |
Date: 2023-08-30
Meals:
- dinner: 69g tofu, 1.5 cups brown rice, 1.4 cups broccoli, 10g nuts
- lunch: 60g salmon, 1.7 cups whole wheat bread, 1.2 cups broccoli, 23g olive oil
- dinner: 81g salmon, 1.0 cups whole wheat bread, 0.9 cups spinach, 24g nuts
Mood: very anxious (trouble sleeping)
Workout: squats (strength) for 28 mins (intense) | Your meals provide ~81g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-07-15
Meals:
- lunch: 128g greek yogurt, 1.9 cups whole wheat bread, 2.3 cups bell peppers, 7g cheese
- dinner: 184g salmon, 0.8 cups quinoa, 1.2 cups carrots, 30g avocado
Mood: extremely anxious (work deadline approaching)
Workout: burpees (HIIT) for 17 mins (intense) | Your meals provide ~65g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-01-01
Meals:
- breakfast: 104g greek yogurt, 0.7 cups quinoa, 1.6 cups spinach, 8g nuts
- lunch: 179g eggs, 1.0 cups brown rice, 1.0 cups carrots, 16g nuts
Mood: very anxious (family issues) | Your meals provide ~58g protein. Try deep breathing to reduce stress. |
Date: 2023-04-03
Meals:
- dinner: 107g salmon, 0.6 cups brown rice, 1.3 cups broccoli, 18g nuts
- snack: 86g eggs, 1.8 cups sweet potato, 0.8 cups broccoli
- breakfast: 61g chicken breast, 1.2 cups brown rice, 1.9 cups bell peppers, 11g avocado
Mood: very tired (trouble sleeping)
Workout: sun salutations (yoga) for 79 mins (moderate) | Your meals provide ~107g protein. Consider a short nap if possible. Great choice for mindfulness! |
Date: 2023-03-15
Meals:
- snack: 197g eggs, 1.3 cups whole wheat bread, 2.2 cups spinach, 19g avocado
- snack: 149g salmon, 0.6 cups quinoa, 0.8 cups bell peppers
Mood: moderately calm (feeling motivated)
Workout: cycling (cardio) for 71 mins (light) | Your meals provide ~53g protein. |
Date: 2023-05-10
Meals:
- dinner: 107g eggs, 0.9 cups sweet potato, 1.6 cups carrots, 13g avocado
- breakfast: 178g chicken breast, 0.8 cups brown rice, 2.6 cups bell peppers
Mood: very energetic (trouble sleeping)
Workout: running (cardio) for 43 mins (light) | Your meals provide ~59g protein. |
Date: 2023-06-18
Meals:
- snack: 92g salmon, 0.9 cups sweet potato, 0.7 cups bell peppers, 13g olive oil
- snack: 161g salmon, 1.9 cups brown rice, 1.9 cups spinach, 22g nuts
- breakfast: 109g eggs, 1.5 cups whole wheat bread, 1.9 cups bell peppers, 21g cheese
Mood: very stressed (work deadline approaching) | Your meals provide ~73g protein. Try deep breathing to reduce stress. |
Date: 2023-12-19
Meals:
- lunch: 50g chicken breast, 0.6 cups whole wheat bread, 0.8 cups bell peppers
- snack: 128g greek yogurt, 0.6 cups whole wheat bread, 1.4 cups bell peppers, 6g olive oil
Mood: moderately anxious (had a great conversation)
Workout: warrior poses (yoga) for 21 mins (moderate) | Your meals provide ~56g protein. Try deep breathing to reduce stress. Great choice for mindfulness! |
Date: 2023-04-10
Meals:
- breakfast: 97g salmon, 1.7 cups brown rice, 0.9 cups spinach, 23g nuts
- breakfast: 151g chicken breast, 1.9 cups sweet potato, 0.9 cups carrots
- snack: 165g chicken breast, 1.6 cups sweet potato, 0.7 cups spinach, 14g nuts
Mood: slightly anxious (trouble sleeping)
Workout: deadlifts (strength) for 66 mins (light) | Your meals provide ~86g protein. Try deep breathing to reduce stress. |
Date: 2023-05-12
Meals:
- lunch: 141g eggs, 1.4 cups sweet potato, 1.3 cups broccoli, 17g avocado
- dinner: 140g greek yogurt, 1.5 cups whole wheat bread, 2.9 cups spinach, 13g nuts
- dinner: 103g tofu, 1.3 cups whole wheat bread, 2.1 cups carrots, 21g nuts
Mood: moderately anxious (trouble sleeping)
Workout: squats (strength) for 30 mins (moderate) | Your meals provide ~84g protein. Try deep breathing to reduce stress. |
Date: 2023-11-07
Meals:
- lunch: 137g tofu, 1.4 cups quinoa, 3.0 cups broccoli, 18g avocado
- snack: 141g salmon, 1.2 cups quinoa, 0.9 cups bell peppers
Mood: slightly calm (family issues) | Your meals provide ~64g protein. |
Date: 2023-09-23
Meals:
- lunch: 79g salmon, 1.9 cups sweet potato, 2.6 cups broccoli, 8g olive oil
- dinner: 86g salmon, 0.8 cups sweet potato, 2.1 cups carrots, 30g nuts
Mood: very stressed (feeling motivated) | Your meals provide ~77g protein. Try deep breathing to reduce stress. |
Date: 2023-03-31
Meals:
- breakfast: 112g eggs, 1.4 cups brown rice, 2.9 cups broccoli, 13g cheese
- breakfast: 88g chicken breast, 0.9 cups sweet potato, 1.8 cups spinach, 23g cheese
- snack: 157g chicken breast, 1.6 cups brown rice, 1.7 cups spinach
Mood: extremely anxious (trouble sleeping)
Workout: running (cardio) for 33 mins (light) | Your meals provide ~76g protein. Try deep breathing to reduce stress. |
Date: 2023-09-08
Meals:
- snack: 55g greek yogurt, 1.2 cups sweet potato, 2.7 cups spinach, 29g olive oil
- snack: 189g chicken breast, 0.9 cups brown rice, 2.2 cups spinach
Mood: extremely calm (had a great conversation) | Your meals provide ~57g protein. |
Date: 2023-04-01
Meals:
- breakfast: 169g greek yogurt, 0.9 cups quinoa, 2.1 cups spinach, 23g avocado
- dinner: 118g eggs, 1.8 cups quinoa, 0.7 cups broccoli, 8g nuts
- dinner: 85g eggs, 1.6 cups sweet potato, 2.3 cups spinach, 11g avocado
Mood: very stressed (family issues)
Workout: running (cardio) for 45 mins (intense) | Your meals provide ~97g protein. Try deep breathing to reduce stress. Good intense workout! Remember to hydrate well. |
Date: 2023-09-05
Meals:
- breakfast: 160g chicken breast, 0.9 cups whole wheat bread, 3.0 cups spinach, 16g cheese
- dinner: 175g salmon, 1.2 cups brown rice, 2.4 cups broccoli
Mood: extremely happy (family issues)
Workout: bench press (strength) for 76 mins (intense) | Your meals provide ~61g protein. Good intense workout! Remember to hydrate well. |
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