Day 22: Snack #2

29 January 2008 at 8:41 pm (food diary)

Posted by Paola

11:50pm Two crackerbreads with cucumber and mustard

Day 22 calories protein carbs fat fibre
Breakfast 428 16.8 58.7 15.0 10.0
Lunch 573 24.3 51.6 31.2 8.8
Snacks 177 5.3 24.5 3.5 3.6
Drinks 100        
Total 1278 46.4 134.8 49.8 22.4
  16% 46% 38%  
Allowance 1,200 75 – 105g
25 – 35%		 120 – 165g
40 – 55%		 33 – 40g
25 – 30%

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Day 22: Snack

28 January 2008 at 7:12 pm (food diary)

Posted by Paola

7pm Three crackerbreads with light Flora and mustard

About 80 calories.

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Day 22: Lunch

28 January 2008 at 2:26 pm (food diary, photo)

Posted by Paola

1:15pm Cheese salad with rye bread + chocolate + squash

1 serving calories protein carbs fat fibre
15ml extra virgin olive oil 123     13.7  
6 gem lettuce leaves 6 0.3 0.9   0.6
30g mild red chilli 17 0.9 3.0   0.6
140g cucumber 22 0.8 5.1 0.3 0.8
30g shallots 21 0.9 5.1    
10g sunflower seeds 58 2.6 0.8 4.9 1.0
50g half-fat cheddar cheese 130 14.7 0.1 7.9  
25g Pepperdew 29 0.3 7.0   0.9
1slice whole grain rye bread 93 2.9 18.9 0.7 4.2
lemon juice 12 0.2 4.1   0.2
10g chocolate 62 0.8 6.7 3.8 0.4
Total 573 24.3 51.6 31.2 8.8

Umm, and now I have just over 100 calories left for the rest of the day and need to find something which is high in protein and low in fat.

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Day 22: Breakfast

28 January 2008 at 10:24 am (food diary)

Posted by Paola

Weekly weigh-in: 1lb loss (total lost: 6 lb in 3 weeks) :-(

Since one’s weight varies anyway 2lb a week, this 1lb isn’t really a loss.

8am  Fried egg and tomato sandwich + apple + fresh coffee

1 sandwich calories protein carbs fat fibre
5ml extra virgin olive oil 41 4.6
1 medium organic free-range egg 78 6.6 5.8
2 slices wholemeal bread 200 8.0 35.0 2.6 5.4
9 cherry tomatoes 20 0.8 3.4 0.3 1.3
3g Dijon mustard 17 0.8 0.6 1.3
1 apple 72 0.4 19.1 0.2 3.3
Total 428 16.8 58.7 15.0 10.0

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Day 21: Dinner

28 January 2008 at 3:03 am (food diary, photo)

Posted by Paola

1:45am Kohl rabi with tomatoes, veg frankfurters and beans + pint of squash

Mostly lightly cooked kohl rabi with cherry tomatoes. Plus a tablespoon of baked beans and a teaspoon of cheesy mash I’d made for Frank.

1 serving calories protein carbs fat fibre
300g kohl rabi 80 5.1 18.7 0.2 10.9
oven-dried tomatoes 48 2.4 8.4   3.6
2 veg frankfurters 135 10.8 1.6 9.0 1.2
50g fat-free yoghurt 64 6.5 9.2 0.1  
50g reduced-fat baked beans 38 2.2 6.1 0.3 1.9
11 cherry tomatoes 20 0.8 3.4 0.3 1.3
10g cheesy mash potato 11 0.4 1.2 0.5 0.1
5ml extra virgin olive oil 41     4.6  
5ml balsamic vinegar 5   1.2    
Total 442 28.1 49.7 15.0 19.0

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Day 21: Lunch

28 January 2008 at 12:40 am (food diary, photo)

Posted by Paola

9:30pm (*sigh* don’t ask) Vegetable sandwich on rye bread + banana + tea

1 sandwich calories protein carbs fat fibre
2 slices whole grain rye bread 186 5.8 37.7 1.3 8.4
oven-dried tomatoes 48 2.4 8.4   3.6
6 gem lettuce leaves 6 0.3 0.9   0.6
3g Dijon mustard 5 0.2 0.2 0.4  
3g extra-light mayonnaise 3   0.3 0.2  
4 cherry tomatoes 7 0.3 1.2 0.1 0.5
1 mild red chilli 11 0.6 2.0   0.4
5ml extra virgin olive oil 41     4.6  
1 small banana 90 1.1 23.1 0.3 2.6
Total 397 10.7 73.9 6.8 16.1

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Day 20: Snack

27 January 2008 at 6:18 am (food diary)

Posted by Paola

3:20am Crackerbreads with tomatoes and cucumber + tea

1 serving calories protein carbs fat fibre
3 crackerbreads 60 2.1 11.7 0.6 1.8
6 cherry tomatoes 11 0.4 1.9 0.2 0.7
9 big slices cucumber 16 0.6 3.8 0.2 0.6
Dijon mustard 10 0.5 0.4 0.8  
Total 97 3.6 17.7 1.8 3.1

After watching Jamie Oliver’s Eat to Save Your Life, I’ll now be calculating the percentage of calories contributed by protein, carbohydrates and fat to match these suggested calorie proportions I found online:

  • 10% – 15% protein (1g = 4 calories)
  • 55% – 60% carbohydrates (1g = 4 calories)
  • 25% – 30% fat (1g = 9 calories)
Day 20 calories protein carbs fat
Lunch 450 23.6 66.8 11.1
Dinner 522 26.7 79.7 11.4
Snack 97 3.6 17.7 1.8
Drinks 100      
Total 1169 20% 60% 20%

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