Here you just track your food for the day. I'll give you some examples
Monday
Food: BLT
Amount: 1 sandwich
Calories: 400-500
Tuesday:
Food: Chicken wings
Amount: 5 chicken wings
Calories: 360
Wednesday
Food: Peperoni Pizza
Amount: 3 slices
Calories: 894
(Because of all the carbs and fat.)
Thursday
Food: Sub-Sandwich
Amount: 1 sandwich
Calories: 410 (With roasted beef)
Friday:
Food: Grilled Chicken Salad
Amount: 1 serving
Calories: 351.7 (Because of the Potassium, Cholesterol and Sodium)
Saturday:
Food: Egg sandwich
Amount: 1 sandwich
Calories: 269
Sunday:
Food: Potato salad
Amount: 1 serving
Calories: 357
The rest be careful what you eat, measure, and look up the amount of calories in the food you eat. Hope this helps you. ;-)
