So begins of my food diary week 1, here you will find recipes and ideas as well as calorie information and some details around calorie burning.
Hopefully this is useful!
Monday 16/11 – starting weight 79kg
Total food calories for the day 1586
Total exercise extra calories 1065 – achieved by doing 15,915 steps
Net calories remaining 1079
Ratios 53% carbs, 24% protein, 23% fat
Breakfast – total cal 409
Coffee with one sugar x2 80 cal
Jordans raisin and almond granola 45g or 3 tbls 187 cal
Lancashire farm bio yogurt 45g 36 cal
Runny honey 5g or 1tsp 16 cal
1 kiwi fruit 46 cal
100ml fresh orange with bits 44 cal
Lunch – total cal 320
Feta, pasta and beetroot salad
Dinner – total cal 620
White fish in a butter and lemon sauce with mashed sweet potato, spinach and broccoli (I’ll publish the recipe soon)
Snacks – total cal 237
3 non alcoholic Heinekin 207 cal
5g whole earth peanut butter 30 cal
1 tin 150g tuna steak 150 cal
If you’re wondering why the tuna I was way down on protein and only had 160 or so calories left. A 150g tin of tuna steak packs 37g of protein and only 2g of fat for only 150 calories.
Tuesday 17/11
Total food calories for the day 1581
Total exercise extra calories 939 – achieved by doing 15,675 steps
Net calories remaining 958
Ratios 53% carbs, 22% protein, 25% fat
Breakfast – total cal 491
Coffee with one sugar x2 80 cal
Hovis nimble bread 2 slices 102 cal
Baked beans, 50g 40 cal
Scrambled eggs 140 cal
Mature cheddar cheese (melt into the beans), 18g 70 cal
Lunch – total cal 344
Bean chilli, 1 portion (recipe to follow)
Penne pasta, 50g uncooked 177 cal
Dinner – total cal 620
Greek kebabs with cous cous 333 cal (recipe to follow)
3 florets of broccoli, roughly a cup 31 cal
Lancashire farm bio yoghurt 30g or 2 tbls 24 cal
Snacks – total cal 355
3 non alcoholic Heinekin 207 cal
1 slice Hovis nimble bread 51 cal
Whole Earth peanut butter 7g, 42 Cal
Again relying on a late night snack. The extra 100 odd calories just gives me a cushion especially as I’m close to negative calories with exercise included.
This isn’t meant to be a diet, it’s important not to feel like I’m denying myself anything. (Especially since I’m not drinking alcohol now)
About scrambled eggs
It doesn’t really merit a recipe post but thought I would share how I make them. Melt the butter on a low heat in a small pan.
Next take the eggs and break them into a bowl with some salt and beat vigourously for a minute or so.
Add the eggs to the butter and keep stirring, I use a spatula to incorprate the egg mix from the sides of the pan.
Keep going until the eggs begin to thicken then depending on how you like them dictates the next step.
I like creamy eggs so I usually take them off the heat at this stage while I plate up and give them one last mix through.
If you like the cooked more stop stirring for 30 secs, they will dry out a bit, give them a mix and repeat until you are happy with them.
You can add chives or creme fraiche for something more luxurious
Wednesday 18/11
Total food calories for the day 1597
Total exercise extra calories 1168 – achieved by doing 17,822 steps
Net calories remaining 2165
Ratios 56% carbs, 21% protein, 23% fat
Breakfast – total cal 365
Coffee with one sugar x2 80 cal
Jordans raisin and almond granola 45g or 3 tbls 187 cal
Lancashire farm bio yogurt 45g 36 cal
Runny honey 5g or 1tsp 16 cal
1 kiwi fruit 46 cal
Lunch – total cal 342
Greek kebabs with cous cous 301 cal (recipe to follow)
Lancashire Farm – Natural Bio Yoghurt, 30 g 24 cal
Siracha – Hotsauce, 10 gram 10 cal
Sainsbury – 1 Spring Onion, 1 spring onion 7 cal
Dinner – total cal 563
Morrisons – Haddock angel cut fillet skinless, 170g 75 cal
bean chilli, 0.75 serving(s) 168 cal
Panko – Breadcrumbs, 12 g 46 cal
Oil – Olive, 3 tsp 119 cal
Sweet potato, 180 g 155 cal
Snacks – total cal 327
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x3 120 cal
Thursday 19/11
Total food calories for the day 1253
Total exercise extra calories 1168 – achieved by doing 14,049 steps
Net calories remaining 1308
Ratios 47% carbs, 27% protein, 26% fat
Breakfast – total cal 406
Coffee with one sugar x2 80 cal
Stoneground baguette, two slices 40g 102 cal
Baked beans, 60g 47 cal
Butter, 5g 37 cal
Scrambled eggs 140 cal
Mature cheddar cheese (melt into the beans), 18g 70 cal
Lunch – total cal 155
Cous cous, 17.5g dry or 80g cooked 43 cal
Bean chilli, 0.5 servings 112 cal
Dinner – total cal 414
Pan fried haddock with sweet potato and brocolli
Snacks – total cal 207
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x2 80 cal
Mature cheddar, 20g 78 cal1 tin tuna, 113g 120 cal
Had to go to tuna again to get my calorie count up and also more protein which is important as I’m trying to strengthen my muscle base after a back injury.
This is not ideal and quite boring so need a new strategy already…
*Correction, couldn’t face eating a tin a tuna for the sake of it late at night. Didn’t sleep well probably because of a lack of calories.
Still need to adjust my strategy…
Friday (I’m in love) 20/11
If nothing else listen to this by the Cure on a Friday, it will make you happy
Total food calories for the day 1663
Total exercise extra calories 1999 – achieved by doing 21,191 steps
Net calories remaining 1966
Ratios 48% carbs, 24% protein, 28% fat
Breakfast – total cal 303
Coffee with one sugar x2 80 cal
Chorizo, poached egg and sweet potato breakfast bowl, 1 serving(s)
Lunch – total cal 594. This is a best guess, I went to Down to Earth in Partick, Glasgow which is amazing for healthy food if you are in the area. The chicken Budhha bowl is amazing, I had Korean beef with rice
Pulled beef brisket, 112 g, 311 cal
Rice – Long Grain Rice, 0.75 cup cooked, 154 cal
Low Fat Coleslaw – Coleslaw, 1 portion 48 cal
Low fat Mayo, 8 g, 41 cal
Coffee with one sugar x1 40 cal
Dinner – total cal 283
Low fat Mayo, 10 g, 51 cal
Morrisons – Drained tuna steak, 55 gram 55 cal
Pasta – Penne Pasta Uncooked, 35 g 124 cal
Lemon – Raw Lemon Juice, 0.25 lemon yield (48g) 3 cal
Sainsbury – 1 Spring Onion, 1 spring onion 7 cal
Snacks – total cal 453
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x1 40 cal
Brandy 100ml, 100ml 206 cal
First alcohol for a month (give or take a day) happy to say it didn’t really float my boat, couple of large brandy’s to take the edge of boredom.
Much fewer units and less calories than a bottle of wine and ironically lasted longer…
Only two more days to close off my food diary week 1