After my successful weight loss last week (2.2lbs) I have already completed my food diary for the coming week and thought I'd share it with you.
I tend to have just two meals a day (that's just how I prefer to split my calories).
Please note that I am on a very low calorie allowance as I am very short (4ft 9) and sedentary because of disability. For week days, I aim for around 800 - 1,000 calorie. At weekends it tends to creep a little higher! Those days where the calories are around 500-600 - it's likely that I'll use extra calories as the week goes, so I will end up nearer to 800 on average.
I hope that this demonstrates just how well one can eat on a fairly low calorie allowance!
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MONDAY: Lunch 100g cottage cheese and 100g tinned mango = 230 cals, dinner 4 x Mor Mediterranean Chicken Chipolatas and homemade ratatouille = 253 cals
Teas and coffees = 108 cals TOTAL : 524 calories
TUESDAY: Lunch half a tin of tuna in oil (drained), 1 hard boiled egg, salad with olives and beetroot and mayonnaise = 390 cals
Dinner Mixture of julienned courgette and 31g egg noodles. Mixed with fried chopped shallot (using olive oil), 100g jumbo prawns, lemon juice and zest, freshly chopped mint, a pinch of chilli flakes and some creme fraiche stirred through. = 380 calories.
Teas and coffees = 108 cals TOTAL : 878 calories
WEDNESDAY:
Brunch 2 boiled eggs = 166 calories
Dinner: Chunky breaded cod fillet, celeriac chips and green beans, tartare sauce. = 307 calories
Teas and coffees = 108 cals TOTAL : 580 calories
THURSDAY:
Lunch 100g cottage cheese with 175g of tinned pears in juice = 176 calories
Dinner: Homemade beef chilli con carne with cauliflower rice and 30g of soured cream = 299 calories
Out in the evening to theatre ICE CREAM 😋= 200(?) cals
Teas and coffees = 108 cals TOTAL : 783 calories
FRIDAY:
Lunch out with a friend to a local pub, Spicy Vietnamese king prawn and rice noodle salad with peanuts, mint, coriander and a chilli and lime dressing (estimate 373 cals) Drink, soda water with lime cordial. = 385 calories
Dinner: Sea bass fillet with new potatoes and peas, butter & olive oil for cooking. = 396 calories
Teas and coffees = 108 cals TOTAL : 888 calories