week 1 day 2

AM
breakfast: 1 egg white 17 calories 5 grams protein 3 slices of turkey 40 calories 9 grams of protein 1/4 raisin bagel 50 calories 1 light garlic herb cheese 45 calories 4 grams of protein 1 cup of fruit 50 calories 1 cup of coffee with 1/4 cup non fat milk 40 calories = 247 calories 18 grams of protein
snack: 1 cup of fruit 50 calories
total: 297 calories 18 grams of protein

PM
lunch: vietnamese sandwhich - ate all the meat and veggies but only 1/4 of bread - 300 calories 10 grams of protein
snack: protein bar 200 calories 15 grams of protein
toal: 500 calories, 25 grams of protein

current total 797 calories, 43 grams of protein

need at least 20 more grams of protein for dinner!

edit:

snack: banana 70 calories

dinner: mahi mahi topped with teriyaki sauce, light mayo and bread crumbs 150, veggies 50 = 200 calories, 10 grams of protein

snack: 1 slice whole wheat bread 5 grams of protein 50 calories, 1 tbsp reduced fat peanut butter 5 grams of protein 100 calories and 1 tbsp of sugar free blackberry jam 25 calories = 175 calories, 10 grams of protein
total 200 + 175 = 375 calories, 20 grams of protein

Day's total: 797 calories + 375 calories = 1172 caloires, 20 + 43 = 53 grams of protein.

WORKOUT:
45 minute step class (cardio)