Quote:
Originally Posted by ecdcslim
Wow, I've away from the boards for a week or so and have missed all this activity. I have been struggling with how many carbs make your meal a 'carb' meal and how many fats make your meal a 'fat' meal. And for combining, I get the no butter on bread or potatoes, but what about a cereal that's got fat and carbs - is it a percentage that defines it? Can/should I only have fruit for breakfast? Is dairy a fat, protein? My nonfat yogurt is a ton of protein but not many carbs and no fat - so how do I count it, protein or carbs. These are the things I struggle with.
Here's what I ate yesterday:
B: 1 Vitatop muffin with 2 teaspoons of Almond butter, 3 tblspns egg whites with herbs, 1 cup sliced strawberries, coffee with 1 teaspoon of fat free milk
L: 4 ozs broiled cod over romaine lettuce, sliced asparagus, 1/2 cup mushrooms, 1/2 cup chopped cucumbers, 4 kalamata olives, 2 teaspoons of olive oil.
D: 3 small tortilla chips, 2 ozs sliced raw tuna, 1/2 cup green beans, 6 ozs broiled salmon, 1 vodka martini, 3 olives. (and 1 bite of cheesecake)
Since I the dinner involved alcohol and the cheesecake, I'm on a P2 day today.
Hi: My coach and the IP video clips suggested that breakfast is a time to not worry about the combo of carbs & fats (your body is powering up for the day and will use it all). I have had gluten free pizza for breakfast (not leftovers - freshly made with lots of veg & lower fat proteins like chicken, crumbled x-lean ground beef, shrimp & a fair amount of shredded cheese) I also have nuts or seeds raw added to my cereal along with raisins, or a Mexican style omelette using whole eggs with homemade guacamole and salsa on it.
Don't stress too much over the actual carb fat ratio when trying to do a carb poor meal. I've found that I am easily staying at maintenance weight (I even lost a lb since my last weigh in) if I try to keep it 1:1 or slightly less carbs if I can. Don't worry about a ratio of 1:3 carb:fat, it's very difficult to get unless you only eat lettuce and full fat cheese with an oily dressing or nuts for lunch.
Here's an example of my day's menu - sorry it's very detailed but I cook from scratch and eat a lot of very different recipes.
Breakfast Calories Carbs Fat Protein Fiber Sugar
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 12 oz 60 3 5 2 2 0
Generic - Banana - Large 8 Inches!
, 0.75 banana (136 g) 91 23 0 1 3 12
Generic - Egg Large- Hardboiled, 1 egg 78 1 5 6 0 1
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Add Food Quick Tools 349 51 11 12 8 17
Lunch
Wendy's - Asian Cashew Chicken Salad, Full-size, 1 salad 380 33 13 36 6 18
Add Food Quick Tools 380 33 13 36 6 18
Dinner
Classico (Canada) Di Piemonte - Red Wine and Herb Pasta Sauce, 1/2 cup 60 10 2 2 2 6
Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3 0 0 0 1
Saporito - Extra Virgin Olive Oil, 0.5 tsp (10 ml) 20 0 2 0 0 0
Tre Stelle - Traditional Light Feta, 6 cm cube (30g) 140 0 10 14 0 0
Vegetable - Small Avocado, 0.5 small (200g with skin & pit) 161 9 15 2 7 1
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 0 0 1 1
Generic - Grape Tomato Raw, 1.5 oz (approx. 12 tomatoes) 13 3 0 0 0 2
Green Onion - Green Onion Raw (Whole), 0.5 medium (15 g) 3 1 0 0 0 0
House Foods - Tofu Shirataki (Spaghetti Noodles) (Correct), 2.64 oz. 13 2 0 1 1 0
Cauliflower - Raw, 0.5 cup 13 3 0 1 1 1
Catch of the Day - Basa Fillets - Canada, 0.5 Fillet 60 0 2 10 0 0
Nature's Path - Mesa Sunrise Gluten Free Cereal, 0.1875 Cup 30 6 0 1 1 1
Kraft (Canada - Calorie Wise Greek Feta & Oregano Dressing, 2 Tbsp (15ml) 60 2 6 0 0 0
Add Food Quick Tools 593 41 37 31 13 13
Baked crushed cereal coated Basa filet with stirfried cauliflower and pasta sauce on shiritaki noodles & greek salad
Snacks
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
Nuts - Raw Walnuts, 0.25 cup shelled (50 halves - 100g) 164 4 16 4 2 1
Add Food Quick Tools 254 8 16 19 3 3
Totals 1,576 133 77 98 30 51
Your Daily Goal 1,790 224 60 90 28 68
Remaining 214 91 -17 -8 -2 17
This day I was under calories - not by trying... and you will notice that my carb-poor and fat-poor meals were switched for the day because I was out at lunch and had a Wendy's salad. If I had wanted a carb-poor (fat-rich) salad at Wendy's I would have had the Apple Pecan Chicken salad with extra blue cheese.
Here's today's diary so far (& I will probably have a handful of nuts for a snack this afternoon since I could add more fats before supper).
Breakfast Calories Carbs Fat Protein Fiber Sugar
Garden of Life Raw Protein-cacao Kiss - Protein Powder, 26 grams 90 5 1 18 4 1
Blue Diamond - Unsweetened Vanilla Almond Milk Updated, 8 oz 40 2 4 1 1 0
Sunmaid - Raisins, 1/8 cup 65 16 0 1 1 15
Nature's Path - Mesa Sunrise Gluten Free Cereal, 3/4 Cup 120 24 1 3 3 4
Raw Nuts - Filberts, 10 nuts (14 g) 88 2 9 2 1 1
Add Food Quick Tools 403 49 15 25 10 21
Lunch
Bragg - Liquid Aminos - All Purpose Seasoning From Soy Protein, 2 tsp (2.5ml) 0 4 0 12 0 0
Cabbage - Raw, 1 cup, shredded 17 4 0 1 2 3
Green Onion - Green Onion Raw (Whole), 1 medium (15 g) 5 1 0 0 0 0
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1
Squash - Zucchini, includes skin, raw, 0.5 medium 16 3 0 1 1 2
Veggie - Broccoli (Raw), 1 Cup (91g) chopped 30 6 0 3 2 2
Great Value - Lemon Juice, 2 tbl 0 0 0 0 0 0
Sambal Oelek - Ground Chilli Paste, 1 tsp 30 0 0 0 0 1
Adam's (Canada) - 100% Natural Crunchy Peanut Butter, 1 tbsp 100 3 8 4 1 1
Cloverleaf (Canada - Chunk Light Tuna In Water, 1 can, drained 120 0 1 30 0 0
Danone - Oikos Greek Yogurt 2% Plain, 17.5 g 13 1 0 2 0 0
Patak's - Lime Indian Style Pickle - Canada, 2 tablespoons 70 2 6 1 1 1
Add Food Quick Tools 413 27 15 54 7 11
Stirfried veggies with a quickie homemade indonesian peanut sauce, and tuna mixed with yogourt and hot lime pickle indian style
I hope this may help you get some ideas.
Liana