That 11th Food Diary…

I said last week that I wanted to be stronger nutritionally, so I really did try and make sure that my macros were on point this week. Let’s see what you think…

(remember you can add me on My Fitness Pal to see everything in more detail)

Monday

  • Jammie Dodger Protein Shake – 212 Cals
  • Aldi Foodie Market Fruit Bar – 94 Cals
  • Carrot Sticks – 50 Cals
  • Apricot and Seeds Shot – 80 Cals
  • Chicken Salad – 187 Cals
  • Chorizo & Sweet Potato Omelette – 718 Cals

IMG_20150112_193720

Total – 1342 Calories

38% Protein / 38% Fat / 24% Carbs

Tuesday

  • Jammie Dodger Protein Shake – 212 Cals
  • Aldi Foodie Market Fruit Bar – 95 Cals
  • Carrot Sticks – 50 Cals
  • Apricot and Seeds Shot – 80 Cals
  • Satsuma – 24 Cals
  • Nerds – 60 Cals
  • Chicken Salad (lunch) – 190 Cals
  • Chicken, Bacon & Almond Salad (dinner) – 442 Cals

IMG_20150112_121232

Total – 1217 Calories

49% Protein / 27% Carbs / 24% Fat

Edit: I was looking through different fitness websites and instagrams and twitters and I saw ‘Protein Mug Cake’, so I thought I’d give it a go and make one. Find my recipe here. This added on to my Tuesday food diary =

Total 1288 Calories

53% Protein / 27% Carbs / 20% Fat

Wednesday

  • Jammie Dodger Protein Shake – 212 Cals
  • Carrot Sticks – 50 Cals
  • Apricot and Seeds Shot – 80 Cals
  • Satsumas – 40 Cals
  • Mr Kipling Angel Slice – 138 Cals (Birthday in the office, so I made sure it fit in with my macros before I ate it)
  • Dried Cranberries – 162 Cals
  • Pesto Chicken & Tomato Skewers with Sweet Potato Wedges & Spinach – 435 Cals
  • Protein Mug Cake – 134 Cals

IMG_20150114_222210

Total – 1253 Calories

37% Protein / 46% Carbs / 17% Fat

Thursday

  • Jammie Dodger Protein Shake – 212 Cals
  • Carrot Sticks – 50 Cals
  • Apricot and Seeds Shot – 80 Cals
  • Satsumas – 40 Cals
  • Mixed Nuts – 232 Cals
  • Naked Ginger Bread Bar – 157 Cals
  • Chicken, Rice (Brown) & Peas – 403 Cals
  • Chocolate Rice Cake – 51 Cals

Total – 1234 Calories

36% Carbs / 34% Protein / 30% Fat

Friday

  • Jammie Dodger Protein Shake – 212 Cals
  • Carrot Sticks – 50 Cals
  • Apricot and Seeds Shot – 80 Cals
  • Satsumas – 40 Cals
  • Mixed Nuts – 232 Cals
  • Naked Pecan Pie Bar – 156 Cals
  • Skinny Kitchen Pizza – 644 Cals

20150107_210913

Total – 1423 Calories

32% Protein / 31% Carbs / 37% Fat

Saturday

  • Boots Berries & Seeds – 187 Cals
  • Mineral Vitamin Water – 111 Cals
  • Scrambled Egg in Brown Roll, Ham & Crispbread – 438 Cals
  • Breaded Fish, Sweet Potato Wedges & Peas – 616 Cals
  • 1/2 Banana Oat Bite (recipe here) – 46 Cals

IMG_20150117_174839

 

Total – 1398 Cals

57% Carbs / 24% Fat / 19% Protein

Sunday 

  • Jammie Dodger Protein Shake – 212 Cals
  • Banana Oat Bite – 92 Cals
  • Fruit & Nut Mix – 232 Cals
  • 1/4 Roast Chicken – 285 Cals
  • Beef Stew – 532 Cals

Total – 1353 Cals

42% Protein / 29% Carbs / 29% Fat


I tried to keep to my 40/40/20 split on Carbs/Protein/Fats all throughout the week – and so by the end of it, my week ended up looking like this:

Screenshot_2015-01-18-15-52-51-1

Considering I planned everything day by day, the end of the week came off pretty well! I’m really happy with the breakdown, and I think the protein shakes have really been contributing. I don’t want to rely on them every single day.

For next week I have planned out my food consumption Mon-Fri so that I can hit my macros for the entire week. As you will see at the end of next week, I have managed to get some protein from better food sources for the majority of the week. Cooking off random chicken breasts, eating greek yoghurt…that kinda thing!

It’s so important to plan ahead if you are trying to live a healthier lifestyle. You’ll be sidetracked with something, and that could mess up your entire day nutritionally, but if you have your snacks all ready in your bag on in your desk – you can’t go wrong.

#TiffyTopTip: Don’t take extra snacks in your bag & don’t leave snacks in your drawer… it makes them more tempting to eat, and if you haven’t allowed for them, you’ll find them messing up your nutrition.

I’m feeling confident about this week coming – OOOOOOSH!!!

2 thoughts

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    Like

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