Day 155: Salad days
Big salads in big bowls as trying to use up last week’s lettuce.
11:20am Cottage cheese salad sandwich + strawberries + tea
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| tomato | 4 | 0.1 | 0.6 | 0.1 | 0.2 |
| mushroom | 5 | 0.8 | 0.8 | 0.1 | 0.3 |
| hamisha cucumber | 6 | 0.4 | 0.9 | 0.1 | 0.4 |
| salad leaves | 13 | 0.8 | 1.9 | 0.2 | 1.1 |
| strawberries | 23 | 0.5 | 5.6 | 0.2 | 1.4 |
| cottage cheese | 82 | 12.5 | 4.7 | 1.6 | 0.0 |
| stoneground wholemeal bread | 127 | 6.1 | 21.9 | 1.7 | 4.7 |
| Total | 259 | 21 | 36 | 4 | 8 |
2:30pm Cottage cheese and beetroot salad with strawberries + pint of fizzy squash
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| green chilli | 2 | 0.1 | 0.4 | 0.0 | 0.1 |
| mushroom | 5 | 0.8 | 0.8 | 0.1 | 0.3 |
| lemon juice | 6 | 0.1 | 2.1 | 0.0 | 0.1 |
| balsamic vinegar | 13 | 0.0 | 2.8 | 0.0 | 0.0 |
| strawberries | 16 | 0.3 | 3.8 | 0.2 | 1.0 |
| cucumber | 20 | 0.8 | 4.9 | 0.3 | 0.8 |
| beetroot salad | 25 | 1.6 | 3.8 | 0.4 | 2.2 |
| sunflower seeds | 65 | 2.9 | 0.8 | 5.5 | 1.2 |
| extra virgin olive oil | 66 | 0.0 | 0.0 | 7.3 | 0.0 |
| cottage cheese | 73 | 11.2 | 4.2 | 1.4 | 0.0 |
| Total | 292 | 18 | 23 | 15 | 6 |
Went for a walk to (try to) clear my head.
Pedometer: 4,220 steps (1.6 miles)
6pm Cheese and mushroom salad + strawberries + pint of fizzy squash
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| lemon juice | 12 | 0.2 | 4.1 | 0.0 | 0.2 |
| mushroom | 21 | 3.0 | 3.2 | 0.3 | 1.1 |
| strawberries | 28 | 0.6 | 6.7 | 0.3 | 1.7 |
| sweet chilli sauce | 31 | 0.1 | 7.6 | 0.0 | 0.0 |
| lettuce | 43 | 2.1 | 6.4 | 0.0 | 4.3 |
| fat-free yoghurt | 55 | 9.5 | 3.2 | 0.2 | 0.0 |
| extra virgin olive oil | 74 | 0.0 | 0.0 | 8.2 | 0.0 |
| half-fat cheddar cheese | 91 | 10.8 | 0.0 | 5.3 | 0.0 |
| Total | 353 | 26 | 31 | 14 | 7 |
9pm Melon with ham and prunes + half pint of fizzy squash
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| Quorn ham-style slices | 58 | 8.5 | 3.4 | 1.2 | 3.1 |
| galia melon | 60 | 1.2 | 14.4 | 0.0 | 1.2 |
| semi-dried prunes w/stones | 144 | 2.4 | 32.6 | 0.4 | 7.5 |
| Total | 262 | 12 | 51 | 2 | 12 |
The day’s totals:
| Day 155 | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| Breakfast | 259 | 21 | 36 | 4 | 8 |
| Lunch | 292 | 18 | 23 | 15 | 6 |
| Dinner | 353 | 26 | 31 | 14 | 7 |
| Snack | 262 | 12 | 51 | 2 | 12 |
| Other drinks | 100 | ||||
| Total | 1,266 | 77 | 142 | 35 | 33 |
| 26% | 48% | 26% | |||
| Allowance | 1,200 | 75 – 105g 25 – 35% |
120 – 165g 40 – 55% |
33 – 40g 25 – 30% |
|
Small mixed box from Abel & Cole
9 June 2008
Oranges, strawberries, melon, new potatoes, tomatoes, cucumber, lettuce and mushrooms.
Trying low carb
So far, so good . . .
| Breakfast | 1 grilled sausage | 75 |
|---|---|---|
| Yoghurt | 70 | |
| Sub-total | 145 | |
| Lunch | Steamed chicken breast (skinless) | 142 |
| Salad | 100 | |
| Sub-total | 242 | |
| Dinner | 150g chicken | 189 |
| Vegetables | 39 | |
| 1 thin slice pineapple | 28 | |
| Waitrose sweet & sour sauce | 87 | |
| 1 tsp olive oil | 5 | |
| Sub-total | 348 | |
| Drinks | 2 cups of tea + varous 0 cal bevs | 20 |
| Sub-total | 20 | |
| Total Calories | 755 | |
Weekend Warrior
Saturday I just didn’t feel very hungry. I noted things down but I didn’t add it up. I’d planned on a snack before bedtime but in the end I couldn’t be bothered.
| Meal | Food | Drink | Calories |
|---|---|---|
| Breakfast | Yogurt | 69 |
| Sub-total | 69 | |
| Lunch | Soup | 200 |
| Cottage Cheese | 180 | |
| 50g cherries | 32 | |
| Sub-total | 412 | |
| Dinner | Bread | 220 |
| Light cream cheese | 92 | |
| 50g “light” ham | 56 | |
| 20g tomato | 4 | |
| 40g lettuce | 6 | |
| 30g pickle | 10 | |
| Sub-total | 388 | |
| Total | 869 | |
I really fancied pasta and I still had some of the vegetable tortellini left. So I made a two-portion soup to use it in.
| Soup | Broth | 40 |
|---|---|---|
| 200g tomato | 40 | |
| 50g chard | 10 | |
| 30g carrot | 12 | |
| 50g zucchini | 8 | |
| 10g rocket | 3 | |
| 150g vegetable tortellini | 430 | |
| 100g white beans | 139 | |
| Total calories | 682 | |
Sunday I thought I was going to be pushing limits because I wanted to try making steamed chicken with mushrooms. I was pleasantly surprised when I totalled up my dinner to find it wasn’t as much as I thought! Also, I didn’t actually have all of the marinade/sauce. Next time I’ll cut down on the cornstarch, the mushrooms ended up glued together.
20g dried shiitake mushrooms
150g fresh oyster mushrooms
1/4 cup soy sauce
2 tablespoons sake
2 tablespoons cornstarch/flour
1 teaspoon sesame oil
Chicken pieces on the bone, remove skin
chopped vegetables as per stir fry (cabbage, carrot, asparagus, courgette, etc)
Soak dried shiitakes in boiling water for 20-30 minutes and then drain (save liquid for soups!). Mix the sauces, oil and cornstarch until smooth. Add shiitake and oyster mushrooms and chicken pieces on the bone, toss well to coat. Marinate for at least 30 minutes at room temperature or all day in the fridge.
Use whatever steaming method you prefer with a minimum of water for 25-30 minutes or until the chicken is cooked through. Remove the steamer and place the chopped veg into the water/sauce mix and boil briefly. Serve.
I forgot to take a photograph.
| Meal | Food | Drink | Calories |
|---|---|---|
| Breakfast | Yogurt | 69 |
| Sub-total | 69 | |
| Lunch | Soup | 341 |
| Sub-total | 341 | |
| Steamed Chicken & Mushroom | Shiitake mushrooms | 60 |
| Oyster mushrooms | 53 | |
| Soy sauce | 30 | |
| Sake | 40 | |
| Corn starch/flour | 160 | |
| Sesame oil | 40 | |
| Chicken breast | 153 | |
| Mixed vegetables (boiled) | 50 | |
| Sub-total | 586 | |
| Snack | Bread | 110 |
| Cheese | 27 | |
| Chocolate | 40 | |
| Sub-total | 177 | |
| Total | 1,173 | |

