Day 25: Dinner
Posted by Paola
6:30pm Cottage cheese and watercress salad + pint of fizzy squash
Pineapple cottage cheese with half a packet of watercress and half a red pepper dressed with lemon juice and extra virgin olive oil.
I panicked after seeing the lone rye bread slice and added two Crackerbreads. Even so, I was still hungry afterwards so, after checking the meal’s nutritional totals, I had the rest of the cottage cheese with some sunflower seeds.
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| 42g watercress | 11 | 1.1 | 1.1 | 0.2 | 0.9 |
| 250g pineapple cottage cheese | 210 | 26.3 | 22.3 | 1.8 | |
| 5ml extra virgin olive oil | 41 | 4.6 | |||
| lemon juice | 6 | 0.1 | 2.1 | 0.1 | |
| 80g red pepper | 10 | 0.2 | 3.3 | 0.2 | |
| 1 mild green chilli | 5 | 0.2 | 1.2 | 0.1 | 0.4 |
| 1 slice whole-grain rye bread | 93 | 2.9 | 18.9 | 0.7 | 4.2 |
| 10g sunflower seeds | 58 | 2.6 | 0.8 | 4.9 | 1.0 |
| 2 crackerbreads | 40 | 1.4 | 7.8 | 0.4 | 1.2 |
| Total | 473 | 34.7 | 57.3 | 12.6 | 8.0 |
I don’t intend to eat any more today and so here are the day’s totals:
| Day 25 | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| Snack | 51 | 0.7 | 11.3 | 0.3 | 0.2 |
| Lunch | 563 | 26.1 | 76.2 | 17.1 | 1.4 |
| Dinner | 473 | 34.7 | 57.3 | 12.6 | 8.0 |
| Other drinks | 100 | ||||
| Total | 1,187 | 61.6 | 144.8 | 29.9 | 9.6 |
| 23% | 53% | 25% | |||
| Allowance | 1,200 | 75 – 105g 25 – 35% |
120 – 165g 40 – 55% |
33 – 40g 25 – 30% |
|
Day 25: Snack and lunch
Posted by Paola
11:20am Caramel rice cake
1:15pm Egg sandwich with crisps + biscotti + latte coffee @ Costa Coffee
I just had a third of the crisp packet, to go in my sandwich.
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| small skimmed-milk latte | 46 | 3.8 | 7.3 | 0.2 | |
| egg sandwich | 315 | 18.3 | 41.9 | 8.2 | |
| crisps | 72 | 1.1 | 9.0 | 3.7 | 0.4 |
| almond biscotti | 130 | 3.0 | 18.0 | 5.0 | 1.0 |
| Total | 563 | 26.1 | 76.2 | 17.1 | 1.4 |
Cottage cheese!
Posted by Paola
Hurray for cottage cheese!
My high-protein / low-carb problem has been solved.
A couple of days ago, I wanted to know what proportions of protein, carbohydrates and fat I should be aiming for. Little did I know that many of the named diets out there are all about these proportions and there’s a lot of conflicting information out there.
I read that protein and carbohydrate contribute 4 calories per gram, whereas fat contributes 9 calories. One site suggested these calories proportions.
* 10% – 15% protein
* 55% – 60% carbohydrates
* 25% – 30% fat
After a day – protein seemed to low – and more reading, I came up with my own. Here are the details to fit my daily 1,200 calorie allowance:
| % Calories | Calories | Grams | |
|---|---|---|---|
| Protein | 25% – 35% | 300 – 420 | 75g – 105g |
| Carbohydrates | 40% – 55% | 480 – 660 | 120g – 165g |
| Fat | 25% – 30% | 300 – 360 | 33g – 40g |
I have been finding it hard to increase protein and decrease carbohydrates and did a little research online. And – lo and behold! – cottage cheese comes to the rescue! A fat-free cottage cheese can have four times as much protein as carbohydrates.
The top hi-protein/lo-carb items on my list are cottage cheese, watercress, Quark soft cheese and Quorn. This is how the calories are distributed:
| Protein | Carbs | Fat | |
|---|---|---|---|
| Fat-free cottage cheese | 81% | 18% | 1% |
| Quark soft cheese | 73% | 25% | 3% |
| Watercress | 67% | 33% | 0% |
| Quorn mince | 62% | 19% | 19% |
| Quorn pieces | 55% | 23% | 23% |
I really like cottage cheese – there’s loads of ways to sex it up. I now have to stock up. Prepare yourself for lots of photos of cottage cheese meals!
Hurrah!
