breakfast: 2 slices whole wheat toast (130 kcal), 1 serving low-fat cream cheese (50 kcal), 2 slices turkey (20 kcal), flaxseeds (75 kcal), 100ml low fat milk (45 kcal)
snack: 1 banana (115 kcal)
lunch: 1 carrot (25 kcal), 200g low-fat cottage cheese (200 kcal), 3 rice cakes (90 kcal)
dinner: ice cream sandwich (220 kcal)
exercise: bike ride to and from work (2*18 mins)
total: 320 +115 +315 +220 = 970 kcal
110g carbs, 52g protein, 36g fat
