I was low in calories even on a funday, Jenny, because I usually am going out to dance or do some other major activity when I decide on a funday - so extra calories can be added to the day.
Anyhow, here's today's sad news: for more info see the other maintainer's thread.
BREAKFAST Calories Carbs Fiber Fat Protein Sugar Didn't even feel like coffee today. Couldn't eat til noon. Atkins Advantage Protein Bar - Chocolate Peanut Butter (Canada), 55 grams 220 19 10 12 16 1
Generic - Italian Plums, 3 whole 105 26 2 2 2 18
325 45 12 14 18 19
LUNCH Handfuls of salad greens and a chunk of cheese - easy meal. Armstrong - Old Cheddar Cheese, 60 g (3 cm cube) 240 0 0 20 14 0
Earthbound Farm Organic - Baby Arugula, 2 cups (85g / 3 oz) 20 3 1 0 2 2
Presidents Choice Creamy Blue Cheese Dressing - Salad Dressing, 2 tbsp 140 2 0 14 0 0
Generic - Italian Plums, 2 whole 70 17 1 1 1 12
470 22 2 35 17 14
DINNER Stirfried veg topped with pasta sauce and cottage cheese.
Cauliflower - Raw, 1.75 cup 44 9 4 0 3 4
Classico - Fire Roasted Tomato and Garlic Pasta Sauce, 1/4 cup 30 5 2 1 1 3
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0
Lucerne - Cottage Cheese - 2%, 3/4 cup (125 g) 165 9 0 4 21 9
Generic - Italian Plums, 2 whole 70 17 1 1 1 12
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
354 41 7 11 26 28
SNACKS Rewatched the movie "Ray" about Ray Charles tonight, in the lounge chair. Quaker - Crispy Minis - Butter Popcorn, 36 chips(20g) 270 42 3 11 6 3
Armstrong - Old Cheddar Cheese, 30 g (3 cm cube) 120 0 0 10 7 0
390 42 3 21 13 3
Yummy meals, Jenny! I have to pull berries out of the freezer, I'm getting tired of nectarines (after 15lb box of them...) Turkey Polish Sausage sounds good too. Did you slice it up into your veg, or have it separate on the side/bbq? Sounds like you've got Phase 3/4 figured out already .
Feeling a bit better today... only extra strength Tylenol needed, and capsaicin crème on my leg muscles. Hope I don't get a hot flash tonight or I will go up in smoke, lol.
Today's food:
BREAKFAST Calories Carbs Fiber Fat Protein Sugar Trying to do a serious P1 day. Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 4 1 18 1
90 5 4 1 18 1
LUNCH At the pub with DH who had pepperpot soup, my garlic toast and a full Reuben sandwich, and I only had green tea with my Mediterranean Salmon Salad... Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 0 1
Tomato - Grape Tomato, 8.0 tomatoes 17 4 2 0 0 0
Lettuce - Red leaf, raw, 2 cup shredded 9 1 1 0 1 0
Fresh Attitude - Baby Spinach, 50 g (2 cups) 10 2 1 0 1 0
High Liner - Wild Pacific Salmon Market Cuts (Canada), 1 fillet (113 g) 150 0 0 7 22 0
Safeway Select - Greek Feta Vinaigrette, 3 Tbsp 90 3 0 8 2 2
Apetina Light - Feta Cheese, 30 g 70 0 0 5 7 0
354 12 4 20 33 3
DINNER The corn and the chargrilled peppers made for an unbelievably sweet dinner - a little too sweet for DH, he was silent & made faces, lol. Carrots - Raw, 1 medium 25 6 2 0 1 3
Cauliflower - Raw, 1.25 cup 31 7 3 0 2 3
Onions - Raw, 0.5 medium (2-1/2" dia) 23 6 1 0 1 2
Fresh - Green Onion, Chopped, 7.5 g 1 stalk 3 1 0 0 0 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 1 0 0 1
Classico - Fire Roasted Tomato and Garlic Pasta Sauce, 1/4 cup 30 5 2 1 1 3
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
Shirmp - Shrimp, 4 oz 68 0 0 0 17 0
Corn - Frozen Cut Corn, 1/2 cup (90gr) 60 14 1 1 2 4
289 41 10 7 24 16
SNACKS Simply bar & nuts this afternoon, and the plums this evening. the Simply Bar - Protein Bar: Maple Pecan, 40 g 140 15 9 5 16 1
Nuts - Filberts (Hazelnuts), Raw, 6 nut 48 1 1 5 1 0
Generic - Italian Plums, 3 whole 105 26 2 2 2 18
293 42 12 12 19 19
Totals 1,026 100 30 40 94 39
Your Daily Goal 1,590 159 25 71 80 60
Remaining 564 59 -5 31 -14 21
Calories Carbs Fiber Fat Protein Sugar Not exactly P1, more P2ish.
Even when my ratios aren't exact, I like posting my menus because I feel like it helps me stay accountable. My breakfast ended quickly with a protein bar because I just ran out of time to make my planned eggs.
Your Food Diary For: Wednesday, September 24, 2014
Breakfast Calories Carbs Fat Protein Fiber Potass.
Generic - Coffee With 1oz Skim Milk, 1 cup coffee cooked with oz skim milk 12 2 0 1 0 0
Fit & Active - Flatbread Original, 1 flatbread 90 16 3 9 9 0
Fit&Active - Red Raspberry Preserves, 1.5 Tbsp 15 8 0 0 0 0
Fit & Active - Neufchâtel Cheese, 1.5 oz (28g) 105 3 9 3 0 48
Protein Bar - Pure Protein Chocolate Deluxe (21g Protein), 1 bar 180 17 5 21 2 115
Add Food Quick Tools 402 46 17 34 11 163
Quick lunch run home to make a stir-fry over salad. Not great ratio but didn't want to add more fat.
Lunch
John Soules Food - Fajitia Chicken, 6 oz (85g) 200 4 2 36 0 0
Cucumber - Peeled, raw, 0.25 cup, pared, chopped 4 1 0 0 0 45
Oil - Olive Oil (1 Tsp), 2 tsp 80 0 9 0 0 0
Spinach - Raw, 1 cup 7 1 0 1 1 167
Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 1 220
friendly farms - greek yogurt cucumber dill dip, 2 tbs 30 1 3 1 0 0
Add Food Quick Tools 336 9 14 40 2 432
VERY satisfying dinner as it was the first time I have had pasta since spring. Probably a little high in carbs....still trying to figure this out.
Dinner
Spinach - Raw, 1 cup 7 1 0 1 1 167
Cauliflower - Raw, 0.5 cup 13 3 0 1 1 152
Carrots - Baby, raw, 3 large 16 4 0 0 1 107
Walden Farms - Creamy Bacon Dressing - Calorie Free, 1 tbsp 0 0 0 0 0 0
Classico - Tomato & Basil (Pasta Sauce) Corrected, 0.33 Cup (125g) 40 6 1 1 1 0
Skinny Beef - Ground Beef 98% Lean, 4 oz 120 0 2 24 0 0
Barilla 51% Whole Wheat - Rotini, 2 oz 200 41 2 7 6 0
Add Food Quick Tools 396 55 5 34 10 426
Snacks
Eas Advantage Carb Control - Chocolate Fudge Protein Shake, 11 oz 100 3 3 17 0 410
York - Miniature Peppermint Patties, 0.99 pieces 50 11 1 0 0 0
Fiber One - 90 Calorie Chocolate Fudge Brownies, 1 brownie (25g) 90 17 3 1 5 0
Add Food Quick Tools 240 31 7 18 5 410
Evemomma: throw a couple eggs in a ceramic flatter bowl (cereal bowl, maybe), scramble and toss in your fave spice, throw in the microwave and poof! fluffy scrambled eggs in 1.5-2 min depending on your machine. Do it while you brush your child's hair, throw on your pants & tunic, whatever - done quick and no pan needed.
You could throw a handful of nuts into your stirfry next time walnuts are good for this. Throw a dab of mayo in your greek yogourt dip or use sour crème dip instead since you already have the poultry for protein.
I like your card idea that you were using for breakfast... just do a list of fat focused foods that you like and pull a card to add to your meal.
Fat meal idea - stuff an avocado with tuna salad (use good mayo w/o sugars in it), whatever other veg you like on the side. quick & easy.
I like your suggestion on a quick way to make eggs. One issue I'm having is that I need to make a run to the store and have been trying to make things work with things in the house. I find that NF Greek yogurt is a great way to add protein to my breakfast when I'm in a hurry.
BUT the NF yogurt at lunch throws my carbs out of whack. Same with almonds...even though they are raw. I am also currently out of sour cream or regular yogurt. But even gaucamole (or avocados) seem to throw me off since they have both fat AND carbs.
I really am not stressing as much as it sounds here. I am just trying my best and realizing that these ratios are a theory and maybe not always extremely realistic to carry out. For example, keeping my fats under 20g at lunch means that I really can only have 6ish g of carbs....well that would be just having my veggies. Which is fine, but then I find I'm very low calorically. Anyway....I swear sometimes I just stand in front of the fridge and cupboard a little stuck at what sounds good to me and how to make it work.
I have 4 different yogourts in my fridge at any one time, lol. One full fat 11% greek plain, one 0% greek plain, one regular 0% plain yogourt, and one low cal flavoured like Yoplait Source mainly for a desserty 35 cal 100g after a meal or for a snack.
Use the full fat one in the AM or for your fat meal, use the 0% greek plain for your carb meal if you need more protein or 0% regular if you already have enough protein in that meal.
I know they can be expensive but fresh hazelnuts/filberts, walnuts, pine nuts, and macadamia nuts are the best for fat meals. Almonds work best for snacks. And avocados have so much fibre that the net carbs are actually quite low in comparison to the fat.
Avocado, Raw - Avocado, No Skin or Seed, 1 fruit 322 17 14 29 4 1 (from MFP) 17-14fibre = 3g carb with 29g fat.
Hope this helps ease your stress... I used to worry about the carbs in the avocado too, but then I noticed how much fibre there was...
Since you are definitely NOT having a problem with gaining weight, I don't think I'd worry about keeping my fat grams under 20 for lunch - you need more calories for your day and fat is a good way to get it. I think the 20g thing might be very useful for those of us who easily gain and don't need many calories at all, but some of us are in a different boat.
Last edited by canadjineh; 09-25-2014 at 01:43 PM.
Welcome Taye168, thanks for posting your menu... the more we post on here, the better options & new ideas for meals that we get!
Just wondering what your macros are laid out as; I get calories is first, and sodium is obvious, but what are the others in order?
We'll help you keep accountable... if you are in maintenance what are your totals for each meal so you can dissociate fats & carbs? MFP should give your totals for the end of each meal. That will help you do the 3:1 ratio.
I read over the P4 sheet about combining Carbs and fat-I used to eat them together a lot...Chips & cheese, Bread & butter, etc.
Now that I am used to eating less fat & sugar I don't want to get back to old habits! Hoping this is doable for life along with an occasional fun day/meal. Not sure of the 3:1 ratio?
Here is what I have found; if I stay away from grains and refined sugars I do not seem to gain. If my carbs are healthier and not mixed with fats I do well and did not notice any gains. As soon as I start eating the refined carbs I start having major cravings and feel like a junky needing a "fix"! Then, I get bloated and constipated and start grazing, looking for a way to satisfy my cravings.
I started eating just about anything I wanted over the last month and noticed I was putting lots of bad stuff in my mouth and my tummy immediately started bloating and I felt like my mid section was getting bigger and I went up 5 lbs. I noticed it in my clothes and put a stop to it. I am back to eating better and I feel much better too. Refined carbs are my enemy. When I want something sweet I make paleo types of baked goods using pure maple syrup, raw honey, coconut sugar, etc...and I don't get the same gains or cravings. I don't know if that is the same for everyone, but it is for me.
Is dak1lls still posting?
I really want to try and follow this for the long haul.
Do not want to go up 5lbs by eating too much bad stuff.
A suggestion to make it easier to do your 3:1... if you don't need to track sodium for medical reasons I'd trade it out for fibre since we are looking at net carbs (or carb grams minus fibre grams). That way you can more easily compare your total NET carbs with your total fat grams for each meal.
You might want to check the side of the Morningstar Farms Buffalo Chicken Patty box - it has 18g carbs, it can only have 0 carbs if it's totally cheese or actual animal flesh. You have to watch sometimes with MFP - people put in their own 'nutrition facts' for whatever they are looking for - I think the person who entered the one you are using was only looking at calories off the box which are correct, but not logging carbs... so they never entered carbs. That's why there are sometimes 15 choices for the same food (!?) I always look at the package before I choose an MFP entry to keep on my diary, then I know which one is actually correct. Incorrect 'nutrition facts' will screw with your data and you won't actually know the macros for your meals leading to incorrect eating and possible weight gain with no idea how it happened.
Liana
Sept 25
BREAKFAST Calories Carbs Fiber Fat Protein Sugar Leftover pasta from last week - found in the back of the fridge, but not growing anything fuzzy so it's all good :P
Fresh - Green Onion, Chopped, 5.0 g 1 stalk 2 0 0 0 0 0
Broccoli - Raw, 0.2 cup, chopped 6 1 0 0 0 0
Peas - Green, frozen, unprepared, 0.13 cup 14 2 1 0 1 1
Classico - Fire Roasted Tomato and Garlic Pasta Sauce, 1/5 cup 24 4 1 1 1 2
Frank's - Red Hot Chile -N- Lime Sauce, 2 tsp 10 0 0 0 0 0
Mp/Unico - Solid Light Tuna In Sunflower Oil - 7 oz Can, 0.2 can (Drained) 52 0 0 3 6 0
San Zenone - Corn Fusili Gluten Free, 34 g 120 25 1 1 2 0
Lucerne - Cottage Cheese - 2%, 1/2 cup (125 g) 110 6 0 3 14 6
Nuts - Filberts (Hazelnuts), Raw, 12 nut 96 3 2 10 3 0
434 41 5 18 27 9
LUNCH Salad, nuts, & pepperoni - I shouldn't have actually had the yogourt but felt like something sweet - macros only a bit over 2:1.
Cremini Mushrooms - Raw, 0.75 cup 14 3 0 0 2 1
Cucumber - With peel, raw, 0.63 cup slices 10 2 0 0 0 1
Lettuce - Red leaf, raw, 2 cup shredded 9 1 1 0 1 0
Kraft - Creamy Caesar Salad Dressing, 2 tbsp 100 2 0 10 1 0
Grimms - Original Pepperoni Sticks, 100 g/1 stick 340 2 0 28 16 0
Pc - Three Cheese Peperoncini Dip, 4 Tbsp 100 4 0 8 4 2
Olympic - Krema Greek Yogourt- Strawberry Supreme (100g Container), 100 g 160 15 0 9 4 14
Nuts - Filberts (Hazelnuts), Raw, 12 nut 96 3 2 10 3 0
829 32 3 65 31 18
DINNER DH had his leftover tortellini from the other night with a salad, so I had veg & IP potato & fruit.
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0
Cremini Mushrooms - Raw, 0.5 cup 10 2 0 0 1 1
Fresh - Green Onion, Chopped, 15 g 1 stalk 5 1 0 0 0 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 1.5 cup 27 6 2 0 0 3
San-J - Gluten Free Thai Style Peanut Sauce, 2 tbsp 80 10 1 4 3 8
Ideal Protein - Potato Puree, 1 packet (30g) 100 7 2 0 18 0
Generic - Italian Plums, 3 whole 105 26 2 2 2 18
367 52 7 11 24 30 no snacks today...
A suggestion to make it easier to do your 3:1... if you don't need to track sodium for medical reasons I'd trade it out for fibre since we are looking at net carbs (or carb grams minus fibre grams).
That way you can more easily compare your total NET carbs with your total fat grams for each meal.
Incorrect 'nutrition facts' will screw with your data and you won't actually know the macros for your meals leading to incorrect eating and possible weight gain with no idea how it happened.
Thanks so much Liana, I will do some tweaking!
I've been planning my meals the day before like the Beck says and following through so far-MFP will help a bunch in tracking nutrition although I dislike math it is what I have to do to maintain.
BREAKFAST Calories Carbs Fiber Fat Protein Sugar NOT your optimal maintainers breakfast - bad night last night, bad morning painwise too! At this rate we may have to look into snowbirding it for the winters
Grimms - Original Pepperoni Sticks, 100 g/1 stick 340 2 0 28 16 0
Quaker - Crispy Minis - Butter Popcorn, 84 chips(20g) 630 98 7 25 14 7
Nectarines - Raw, 0.5 fruit (2-1/2" dia) 30 7 1 0 1 5
Generic - Fuji Apple, Small Revised, 1 small apple 4 oz 52 14 2 0 0 11
1,052 121 10 53 31 23
LUNCH Cukes with a dressing of ACV and a dash of Braggs Aminos. 'penitance' lol Ip Protein - Broccoli Cheddar Soup, 1 packet (36 g) 130 7 1 4 18 4
Cucumber - With peel, raw, 1.75 cup slices 27 7 1 0 1 3
157 14 2 4 19 7
DINNER Prelogged, & I will be good! We are supposed to be on patrol for Citizens' Patrol tonight... hope it's a real quiet one. I need to convince DH we don't need a bag of chips at 11PM to go with our comp Tim Horton's coffee. Avocado, Raw - Avocado, No Skin or Seed, 1 fruit 322 17 14 29 4 1
Frank's - Red Hot Chile -N- Lime Sauce, 2 tsp 10 0 0 0 0 0
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 1.5 serving ( 3 oz ) 227 0 0 9 34 0
Lettuce - Red leaf, raw, 1 cup shredded 4 1 0 0 0 0
Fresh - Green Onion, Chopped, 7.5 g 1 stalk 3 1 0 0 0 0
566 19 14 38 38 1
No Snacks Still full from lunch as of 4:20 pm - so no afternoon snack.
Good menus and rich discussion. I look forward to being more confident in my menus and understanding the 3:1 ratio. It helps to see it worked out.
Today was a fun day so won't post the snacks. I'm sugar craving so maybe the missing period is coming. I had a taco salad for dinner with 2 tbs fried beans with 5 oz ground turkey, lettuce, tomatoes, 2oz old cheddar, salsa. Lunch was reg p3 and lunch P2.
Back on track for tomorrow.
.
