The Last 7 Days In…Food!

Week three of The PT Diaries, and everything has been going strong so far, so I wanted to carry that on. The one thing that I did know was that we were going back to the UK to see families so the weekend might not be as on point as the rest of the week, but I would try and make that up with a bit of exercise!

Remember that I am on My Fitness Pal, so you can see all of my meals and snacks on there.

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Read this weeks food diary below:

Sunday, Jan 17th

  • Breakfast – Homemade Banana Bread with Peanut Butter – 297 Cals
  • Snack 1 – Protein Shake & Dates – 230 Cals
  • Lunch – Chicken & Veg – 410 Cals
  • Snack 2 – Rices Cakes with Peanut Butter – 217 Cals
  • Dinner – Burger Salad – 539 Cals

Total – 1693 Cals – 167g Protein / 168g Carbs / 38g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat

Monday, Jan 18th

  • Breakfast – Homemade Banana  Bread with Peanut Butter – 297 Cals
  • Snack 1 -Carrot – 25 Cals
  • Lunch – Chicken Salad – 308 Cals
  • Dinner – Golf Story at HSBC Golf Championshipsapprox. 700 Cals
  • Macro Fillers – Protein Brownie & Banana Bread – 412 Cals

Total – 1742 Cals – 80g Protein / 114g Carbs / 31g Fat

MACRO GOALS – 1700 Cals -170g Protein / 170g Carbs / 38g Fat

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Tuesday, Jan 19th

  • Breakfast – Banana Bread – 252 Cals
  • Snack 1 – Rice Cakes – 36 Cals
  • Lunch – Beef Teppanyaki & Edamame Beans – 480 Cals
  • Snack 2 – Cereal & Milk – 266 Cals
  • Dinner – Chicken & Veg – 266 Cals
  • Macro Fillers – Nobo Ice Cream & Protein Shake – 205 Cals

Total – 1655 Cals – 136g Protein / 169g Carbs / 44g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat

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Wednesday, Jan 20th

  • Breakfast – Eggs Benedict – 466 Cals
  • Snack 1 – Orange Juice – 95 Cals
  • Lunch – Chicken with Veg – 501 Cals
  • Snack 2 – Protein Shake – 110 Cals
  • Dinner – Chicken & Sweet Potato – 465 Cals

Total – 1637 Cals – 164g Protein / 153g Carbs / 39g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat

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Thursday, Jan 21st

  • Breakfast – Chicken Sausage & Blueberry Muffin – 210 Cals
  • Snack 1 – Orange Juice & Mixed Nuts – 261 Cals
  • Lunch – Superfood Pasta – 669 Cals
  • Snack 2 – Cadbury Roses – 144 Cals
  • Dinner – Chicken Shish Kebab – 453 Cals

Total – 1737 Cals – 136g Protein / 159g Carbs / 60g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat

Friday, Jan 22nd 

  • Breakfast – Bacon, Tomatoes, Beans & Eggs – 503 Cals
  • Snack 1 -Lemon Greek Style Yoghurt – 90 Cals
  • Lunch – Ham Sandwich – 231 Cals
  • Snack 2 – Creme Egg – 177 Cals
  • Dinner – Chicken & Veg – 497 Cals
  • Extras – Gin & Tonic – 249 Cals

Total – 1747 Cals – 128g Protein / 151g Carbs / 37g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat

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Saturday, Jan 23rd 

  • Breakfast – None
  • Snack 1 – Party Rings – 84 Cals
  • Lunch – Sandwich Thins with Ham/Avocado – 209 Cals
  • Snack 2 – Chocolate Cake – 356 Cals
  • Dinner – Ham, Egg & Sweet Potato Chips – 411 Cals
  • Extras – Choc Ice & Drinks – 452 Cals

Total – 1754 Cals – 40g Protein / 141g Carbs / 59g Fat

MACRO GOALS – 1700 Cals – 170g Protein / 170g Carbs / 38g Fat


So, after a pretty good week and a not-so-strong weekend, here’s the Weekly RoundUp:

It’s not toooo bad considering…so I’m pretty happy with the above!

Next week is the last week of my first month with the personal trainer and these macros, so I am looking forward to booking in a body composition test and seeing what changes have been made in the last four weeks – wish me luck!!