Diet October 4, 2011

I did well today. My calorie goal for today was 1390; 164 grams of protein, 37 grams of fat, and 102 grams of carbs. Breakfast was one of my mainstay meals; 1/4 cup of old fashioned oat meal mixed with water and protein powder. Meal #2 was an apple and 15 almonds, and a scoop of protein mixed with one cup of almond milk. Also had veggies and lite dip to tide me over till my latest meal which was salad and chicken with some fat free feta cheese, 5 black olives, and a half tablespoon of Udo’s Oil. I will probably have a cup of lowfat cottage cheese before bed. No cravings today – which is a nice change!

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9 Responses to “Diet October 4, 2011”

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  1. Rachel says:

    Thanks for sharing–sounds like the perfect day! I am curious about Udo’s Oil, will try it out soon.

    • Stef says:

      Hi Rachel,
      Udo’s Oil is a mix of Omega 3, 6, and 9 essential fatty acids. I know a lot of people use Flax Seed Oil for their dietary fat needs, but Udo’s Oil is a more well-rounded blend. I use it to make my own salad dressing every night 🙂

  2. Stef says:

    You can find Udo’s Oil here:
    Udo’s Oil!

  3. Rach says:

    Thanks for sharing your nutrition for the day. I was wondering if you could give some advice on how you track your calories and how you plan your meals everyday?
    I feel like I am constantly weighing foods, spending loads of time cooking basic meals in the kitchen – it’s starting to drive my husband crazy but I don’t want to loose sight of my goal but at the moment it’s a difficult ‘life’ to keep up when it is just so easy to go and grab a sandwich…

    • Stef says:

      Thanks for your questions – I really should do an in-depth post on tracking calories and planning meals – great idea! The short answer is I have a Food Journal where I keep track of calories, fat, carbs, and protein. I, too, typically make very basic meals because it’s easier to count all the nutrients. It used to drive my husband crazy too until he started seeing the RESULTS 🙂 Sometimes, I’ll make the meal for me (counted out and weighed) and then add stuff for him, like flavored rice, or extra sauces. For example, he might get tacos for dinner while I have a taco salad.

      As for planning, I kind of plan for around 250-300 calories per meal,about every 3 hours or so, with about five meals a day. I make sure that any starchy carbs I eat are early in the day. Toward the afternoon and evening, I stick to protein and fibrous carbs. I also often bring food with me in a cooler if I might be tempted to grab something “quick” 🙂

  4. Stef says:

    Hi Rach,
    A lot of people use FitDay – as long as you have some method of figuring out the calories and nutrients, you’re good.
    To keep things interesting, I use “I Can’t Believe It’s Not Butter” Spray, and sea salt or Adobo spice (which is salty and garlicy). I also make salsa and use that a lot on anything from egg whites to chicken. I’ve been experimenting with different spices like nutmeg and dill. Did you download my free dessert recipe book? (“Secret Dessert Recipes” Tab) It’s all desserts, but there are more ideas in there 🙂
    I typically eat oatmeal w/protein powder for breakfast, or egg whites and ezekial bread. Meal #2 is usually yogurt with protein added. Meals #3 and #4 are veggies or salad with a protein source like chicken, fish, ground turkey, lean beef, etc. Meal #5 is usually one of my desserts! (speaking of practice what you preach!)

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