{"id":2608,"date":"2020-11-18T21:31:17","date_gmt":"2020-11-18T21:31:17","guid":{"rendered":"https:\/\/loadsofrecipes.co.uk\/?p=2608"},"modified":"2020-11-18T21:31:17","modified_gmt":"2020-11-18T21:31:17","slug":"food-diary-week-1","status":"publish","type":"post","link":"https:\/\/loadsofrecipes.co.uk\/latest-news\/food-diary-week-1\/","title":{"rendered":"Food diary week 1"},"content":{"rendered":"\n

So begins of my food diary week 1<\/a>, here you will find recipes and ideas as well as calorie information and some details around calorie burning.<\/p>\n\n\n\n

Hopefully this is useful!<\/p>\n\n\n\n

Monday 16\/11 <\/strong> – 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<\/em>
Ratios 53% carbs, 24% protein, 23% fat
<\/a><\/em>
<\/strong>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<\/p>\n\n\n\n

Lunch – total cal 320
Feta, pasta and beetroot salad<\/a><\/p>\n\n\n\n

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)<\/p>\n\n\n\n

Snacks – total cal 237
3 non alcoholic Heinekin 207 cal
5g whole earth peanut butter 30 cal
1 tin 150g tuna steak 150 cal<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Tuesday 17\/11
<\/strong>Total food calories for the day 1581
Total exercise extra calories 939 – achieved by doing 15,675 steps
Net calories remaining <\/em>958
Ratios 53% carbs, 22% protein, 25% fat
<\/em>
<\/strong>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<\/a> 140 cal
Mature cheddar cheese (melt into the beans), 18g 70 cal<\/p>\n\n\n\n

Lunch – total cal 344
Bean chilli, 1 portion (recipe to follow)
Penne pasta, 50g uncooked 177 cal<\/p>\n\n\n\n

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<\/p>\n\n\n\n

Snacks – total cal 355
3 non alcoholic Heinekin 207 cal
1 slice Hovis nimble bread 51 cal
Whole Earth peanut butter 7g, 42 Cal<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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)<\/p>\n\n\n\n

About scrambled eggs<\/strong>
<\/h5>\n\n\n\n

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. <\/p>\n\n\n\n

Next take the eggs and break them into a bowl with some salt and beat vigourously for a minute or so.<\/p>\n\n\n\n

Add the eggs to the butter and keep stirring, I use a spatula to incorprate the egg mix from the sides of the pan. <\/p>\n\n\n\n

Keep going until the eggs begin to thicken then depending on how you like them dictates the next step.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

You can add chives or creme fraiche for something more luxurious<\/p>\n\n\n\n

Wednesday 18\/11
<\/strong>Total food calories for the day 1597
Total exercise extra calories 1168 \u2013 achieved by doing 17,822 steps
Net calories remaining <\/em>2165
Ratios 56% carbs, 21% protein, 23% fat<\/em>

<\/em>Breakfast \u2013 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<\/p>\n\n\n\n

Lunch \u2013 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<\/p>\n\n\n\n

Dinner \u2013 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<\/p>\n\n\n\n

Snacks \u2013 total cal 327
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x3 120 cal<\/p>\n\n\n\n

Thursday 19\/11
<\/strong>Total food calories for the day 1253
Total exercise extra calories 1168 \u2013 achieved by doing 14,049 steps
Net calories remaining <\/em>1308
Ratios 47% carbs, 27% protein, 26% fat<\/em>

<\/em>Breakfast \u2013 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<\/a> 140 cal
Mature cheddar cheese (melt into the beans), 18g 70 cal<\/p>\n\n\n\n

Lunch \u2013 total cal 155
Cous cous, 17.5g dry or 80g cooked 43 cal
Bean chilli, 0.5 servings 112 cal<\/p>\n\n\n\n

Dinner \u2013 total cal 414
Pan fried haddock with sweet potato and brocolli<\/a><\/p>\n\n\n\n

Snacks \u2013 total cal 207
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x2 80 cal
Mature cheddar, 20g 78 cal
1 tin tuna, 113g 120 cal<\/s><\/p>\n\n\n\n

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.<\/p>\n\n\n\n

This is not ideal and quite boring so need a new strategy already…<\/p>\n\n\n\n

*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.<\/p>\n\n\n\n

Still need to adjust my strategy…<\/p>\n\n\n\n

Friday (I’m in love) 20\/11<\/strong>
I<\/em>f nothing else listen to this by the Cure on a Friday, it will make you happy
<\/strong>Total food calories for the day 1663
Total exercise extra calories 1999 \u2013 achieved by doing 21,191 steps
Net calories remaining <\/em>1966
Ratios 48% carbs, 24% protein, 28% fat<\/em>

<\/em>Breakfast \u2013 total cal 303
Coffee with one sugar x2 80 cal
Chorizo, poached egg and sweet potato breakfast bowl, 1 serving(s)<\/p>\n\n\n\n

Lunch \u2013 total cal 594. This is a best guess, I went to Down to Earth<\/a> 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<\/a> 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<\/p>\n\n\n\n

Dinner \u2013 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<\/p>\n\n\n\n

Snacks \u2013 total cal 453
3 non alcoholic Heinekin 207 cal
Coffee with one sugar x1 40 cal
Brandy 100ml, 100ml 206 cal<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

Much fewer units and less calories than a bottle of wine and ironically lasted longer…<\/p>\n\n\n\n

Only two more days to close off my food diary week 1 <\/p>\n\n\n\n



<\/p>\n","protected":false},"excerpt":{"rendered":"

Breakfast is important as it gives you energy for the day. I tend to opt for this below or something with a good balance of protein, fat and carbs. I’m no food scientist, just trying to find a way to eat that works<\/p>\n","protected":false},"author":6,"featured_media":2611,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-2608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/posts\/2608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/comments?post=2608"}],"version-history":[{"count":0,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/posts\/2608\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/media\/2611"}],"wp:attachment":[{"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/media?parent=2608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/categories?post=2608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sites.askyr.com\/loadsofrecipes\/wp-json\/wp\/v2\/tags?post=2608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}