Greg's Running Blog

Today’s nutrition was not as good as I have planned. It’s still not terrible but it certainly could have been better. I had a meeting at work and they brought in food from Pei Wei. I have ordered Pad Thai which has 720 calories in one half of the bowl not to mention the over 2400mg of sodium. It’s pretty brutal meal in itself. I have saved the other half for tomorrow, so tomorrow’s lunch will be a killer too. Add a crab wonton and a fortune cookie to it and I’m up to 835 calories for lunch.

I was going to have a protein shake in the afternoon, instead I had a 210 calorie cookie from Pei Wei (I’m estimating the calorie, it’s not on their nutritional table). I have also noticed that some of the food in myfooddiary.com is not consistent with the nutritional value on the website, for example the Chicken Pad Thai on MyFoodDiary is “only” 540 calories vs. the 720 that is listed on Pei Wei’s website.

For Dinner my wife made battered fried chicken strips so I had to eat some of that. I’ll be eating leftover brisket for the next two days and the Pei Wei Pad Thai. It’s tasty but high in calories, no doubt. I guess I’ll just have to hit the elliptical even harder this weekend.

I’m trying something new today. I have started using myfooddiary.com to log my food intake. I will no longer post every single detail about my food intake, just the summary. Eventually I’ll write my own food logging application (I’m a software engineer after all) but right now I’ll just fork over the $9/month and have it all logged by MyFoodDiary. It seems to be an excellent site as far as food and exercise logging goes, hence the sign-up. I’ll keep you posted about the site and my opinion about it as I start to use it more and more.

I’m trying to still eat the home cooked meals that my wife makes because they’re tasty and she makes it for the whole family and it would just suck to be the one at the dinner table eating different. However I ate the meatballs with veggies instead of rice like I normally do. Unfortunately eating the Green Giant stuff is nowhere near as healthy as eating just good old regular steamed vegetables. I think I’ll keep eating regular steamed veggies instead of the sugar,salt and butter covered Green Giant stuff they market as health food.

• Fat – 68g – 35.6%
• Carb – 149g – 34.7%
• Protein – 127.5g – 29.7%

Breakfast (435 cal) :
[spoiler effect="blind" show="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams" hide="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams"]

• Calories – 180
• Protein – 9g
• Total Fat – 15g
• Saturated Fat – 5g
• Total Carbohydrate – 2g
• Cholesterol – 40mg
• Sodium – 440mg

[/spoiler]
[spoiler effect="blind" show="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams" hide="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams"]

• Calories – 83
  
• Protein -8g
• Total Fat – 0g
• Total Carbohydrate – 12g
• Sugars – 11g
• Cholesterol – 4mg
• Sodium – 113mg

[/spoiler]
[spoiler effect="blind" show="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams" hide="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams"]

• Calories – 104
  
• Protein -4g
• Total Fat – 9g
• Saturated Fat – 1g
• Total Carbohydrate – 4g
• Dietary Fiber – 2g
• Sugars – 1g
• Potassium – 137mg

[/spoiler]

[spoiler effect="blind" show="Peach - 1 large -175 grams " hide="Peach - 1 large -175 grams"]

• Calories – 68
  
• Protein -2g
• Total Fat – 0g
• Total Carbohydrate – 17g
• Dietary Fiber – 3g
• Sugars – 15g

[/spoiler]

Snack (220 calories):
[spoiler effect="blind" show="TopCare Whey Protein, Chocolate – 28 grams" hide="TopCare Whey Protein, Chocolate – 28 grams"]

• Calories – 110
• Protein – 20g
• Total Fat – 1.5g
• Saturated Fat – 1g
• Total Carbohydrate – 4g
• Dietary Fiber – 0.5g
• Sugars – 2g
• Cholesterol – 50mg
• Sodium – 75mg

[/spoiler]

[spoiler effect="blind" show="TopCare Whey Protein, Vanilla - 28 grams" hide="TopCare Whey Protein, Vanilla - 28 grams"]

• Calories – 110
  
• Protein – 20g
• Total Fat – 1.5g
• Saturated Fat – 1g
• Total Carbohydrate – 8g
• Sugars – 6g
• Cholesterol – 55mg
• Sodium – 80mg
• Potassium – 140mg

[/spoiler]

Lunch (307 calories):

[spoiler effect="blind" show="Diced Pork Tenderloin in Paprika Sauce - 4 oz - 112 g" hide="Diced Pork Tenderloin in Paprika Sauce - 4 oz - 112 g"]

• Calories – 137
  
• Protein – 26g
• Total Fat – 3.5g
• Saturated Fat 1g
• Total Carbohydrate – 0g
• Sodium – 273mg

[/spoiler]

[spoiler effect="blind" show="Food Club Cauliflower Florets, Steamed, 2 cups - 172 grams" hide="Food Club Cauliflower Florets, Steamed, 2 cups - 172 grams"]

• Calories – 50
  
• Protein -2g
• Total Fat – 0g
• Total Carbohydrate – 8g
• Dietary Fiber – 2g
• Sugars – 4g
• Sodium – 50mg

[/spoiler]

[spoiler effect="blind" show="Farmer's Cheese - 90 grams" hide="Farmer's Cheese - 90 grams"]

• Calories – 120
  
• Protein -9g
• Total Fat – 4.5g
• Saturated Fat – 3g
• Total Carbohydrate – 12g
• Sugars – 12g
• Sodium – 30mg

[/spoiler]

Snack (116 calories):

[spoiler effect="blind" show="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams" hide="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams"]

• Calories – 116
  
• Protein – 1g
• Total Fat – 0g
• Total Carbohydrate – 31g
• Dietary Fiber – 5g
• Sugars – 23g
• Sodium – 2mg

[/spoiler]

Dinner (634 calories):

[spoiler effect="blind" show="Green Giant Immunity Blend Vegetables - 1 package - 198 grams" hide="Green Giant Immunity Blend Vegetables - 1 package - 198 grams"]

• Calories – 140
  
• Protein – 2g
• Total Fat – 5g
• Saturated Fat – 3g
• Total Carbohydrate – 22g
• Dietary Fiber – 4g
• Sugars – 14g
• Cholesterol – 10mg
• Sodium – 380mg

[/spoiler]

[spoiler effect="blind" show="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams" hide="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams"]

• Calories – 30
  
• Protein -1g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber – 2g
• Sugars – 2g
• Sodium – 20mg

[/spoiler]

[spoiler effect="blind" show="Fried Meatloaf Balls - 5 balls - 150 grams" hide="Fried Meatloaf Balls - 5 balls - 150 grams"]

• Calories – 464
  
• Protein -23.5g
• Total Fat – 28g
• Saturated Fat – 6.5g
• Total Carbohydrate – 25g
• Dietary Fiber – 1g
• Sugars – 2g
• Cholesterol – 94mg
• Sodium – 447mg

[/spoiler]

Every day I skip the protein shakes my protein percentage struggles. The good thing is that most of the carbs I ate came from good sources, well except for the pasta, but even that one was the healthy kind with protein, Omega-3 and all the good stuff. I’m just trying to justify it, that’s all. I guess I’ll just have to up my protein again. I have also splurged and ate a Creme Brulee today. I made 4 of them this past weekend and I have 3 more left. They only last about 2 weeks in the fridge so I might have to splurge a couple more times in the near future. They’re really tasty and very easy to make. The only kicker is that it means another 30 minutes of exercise every time I eat one….

• Fat – 81g – 36.7%
• Carb – 218g – 44.0%
• Protein – 96g – 19.3%

Breakfast (480 cal) :
[spoiler effect="blind" show="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams" hide="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams"]

• Calories – 180
• Protein – 9g
• Total Fat – 15g
• Saturated Fat – 5g
• Total Carbohydrate – 2g
• Cholesterol – 40mg
• Sodium – 440mg

[/spoiler]
[spoiler effect="blind" show="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams" hide="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams"]

• Calories – 83
  
• Protein -8g
• Total Fat – 0g
• Total Carbohydrate – 12g
• Sugars – 11g
• Cholesterol – 4mg
• Sodium – 113mg

[/spoiler]
[spoiler effect="blind" show="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams" hide="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams"]

• Calories – 104
  
• Protein -4g
• Total Fat – 9g
• Saturated Fat – 1g
• Total Carbohydrate – 4g
• Dietary Fiber – 2g
• Sugars – 1g
• Potassium – 137mg

[/spoiler]
[spoiler effect="blind" show="California Navel orange, 1 large - 230 grams" hide="California Navel orange, 1 large - 230 grams"]

• Calories – 113
  
• Protein -2g
• Total Fat – 0g
• Sodium – 2mg
• Total Carbohydrate – 30g
• Dietary Fiber – 5g
• Sugars – 18.5g

[/spoiler]

Snack (174 calories):
[spoiler effect="blind" show="Bartlett Pear - 1 Extra Large - 300 grams" hide="Bartlett Pear - 1 Extra Large - 300 grams"]

• Calories – 174
• Protein – 0g
• Total Fat – 0g
• Total Carbohydrate – 45g
• Dietary Fiber – 9g
• Sugars – 30g
• Sodium – 3mg

[/spoiler]

Lunch (477 calories):

[spoiler effect="blind" show="Grilled Ribeye Steak - 4 oz - 112 grams" hide="Grilled Ribeye Steak -  4 oz - 112 grams"]

• Calories – 257
• Protein – 22.5g
• Total Fat – 18g
• Saturated Fat – 7g
• Total Carbohydrate – 0g
• Cholesterol – 75mg
• Sodium – 70mg

[/spoiler]

[spoiler effect="blind" show="Zucchini Squash, Grilled - 90 grams" hide="Zucchini Squash, Grilled - 90 grams"]

• Calories – 14
  
• Protein – 1g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber – 0.5g
• Sugars – 2g
• Sodium – 108mg

[/spoiler]
[spoiler effect="blind" show="Butter - 1/4 tbsp - 4g" hide="Butter - 1/4 tbsp - 4g"]

• Calories – 25
  
• Protein – 0g
• Total Fat – 4g
• Saturated Fat – 2g
• Total Carbohydrate – 0g
• Cholesterol – 7mg
• Sodium – 23mg

[/spoiler]

[spoiler effect="blind" show="Asparagus - 7 spears - 100g" hide="Asparagus - 7 spears - 100g"]

• Calories – 20
  
• Protein -2g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber – 2g
• Sodium – 2mg

[/spoiler]

[spoiler effect="blind" show="Olive Oil - 1 tsp - 4g" hide="Olive Oil - 1 tsp - 4g"]

• Calories – 40
  
• Protein – 0g
• Total Fat – 4g
• Saturated Fat – 1g
• Total Carbohydrate – 0g

[/spoiler]

[spoiler effect="blind" show="White Rice, Cooked - 1/2 cup - " hide="Olive Oil - 1 tsp - 4g"]

• Calories – 121
  
• Protein – 4g
• Total Fat – 0g
• Total Carbohydrate – 26g
• Dietary Fiber 0.5g

[/spoiler]

Snack (116 calories):

[spoiler effect="blind" show="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams" hide="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams"]

• Calories – 116
  
• Protein – 1g
• Total Fat – 0g
• Total Carbohydrate – 31g
• Dietary Fiber – 5g
• Sugars – 23g
• Sodium – 2mg

[/spoiler]

Dinner (413 calories):

[spoiler effect="blind" show="Diced Pork Tenderloin in Paprika Sauce - 4 oz - 112 g" hide="Diced Pork Tenderloin in Paprika Sauce - 4 oz - 112 g"]

• Calories – 137
  
• Protein – 26g
• Total Fat – 3.5g
• Saturated Fat 1g
• Total Carbohydrate – 0g
• Sodium – 273mg

[/spoiler]

[spoiler effect="blind" show="Barilla Plus Elbow Pasta - 1 cup - 56g dry" hide="Barilla Plus Elbow Pasta - 1 cup - 56g dry"]

• Calories – 210
  
• Protein – 10g
• Total Fat – 2g
• Total Carbohydrate – 38g
• Dietary Fiber – 4g
• Sugars – 2g
• Sodium – 25mg

[/spoiler]

[spoiler effect="blind" show="Tender Ruby Reds Salad Mix - 2 cup - 60g" hide="Tender Ruby Reds Salad Mix - 2 cup - 60g"]

• Calories – 14
  
• Protein – 1.5g
• Total Fat – 0g
• Total Carbohydrate – 2g
• Dietary Fiber – 1g
• Sodium – 23mg

[/spoiler]

[spoiler effect="blind" show="Kraft Greek Vinegarette Dressing - 1/2 tsp - 7g" hide="Kraft Greek Vinegarette Dressing - 1/2 tsp - 7g"]

• Calories – 27
  
• Protein – 0g
• Total Fat – 3g
• Saturated Fat 0.5g
• Total Carbohydrate – 0.5g
• Sodium – 95mg

[/spoiler]

[spoiler effect="blind" show="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams" hide="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams"]

• Calories – 25
  
• Protein -1g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber – 1g
• Sugars – 2g
• Sodium – 25mg

[/spoiler]

Dessert (275 calories):

[spoiler effect="blind" show="Creme Brulee - 4oz - 112 grams" hide="Creme Brulee - 4oz - 112 grams"]

• Calories – 275
  
• Protein -4g
• Total Fat – 22.5g
• Saturated Fat – 13g
• Total Carbohydrate – 16g
• Sugars – 13.5g

[/spoiler]

Today’s weakest link was all the bread I have eaten! My kid is sick with the flu and strep throat and I just didn’t have time to eat anything else other than a sandwich. I have also bought this really heavy bread and I wanted to try it. It is not easy to find bread that is truly whole grain and not just white bread with a bit of caramel color to make it look “natural”. My wife made asparagus for the first time at home and I have to say it turned out great. I’m liking veggies more and more! It’s just totally ridiculous how little calorie there is in fresh vegetables when you compared it to potatoes and rice. I think I’ll cut back to a half a cup of rice for future meals, one cup just seems too much.

• Fat – 81g – 40.2%
• Carb – 158g – 34.8%
• Protein – 113.5g – 25%

Breakfast (494 cal) :
[spoiler effect="blind" show="Oscar Mayer Center Cut Bacon - 6 skillet cooked slices - 30 grams" hide="Oscar Mayer Center Cut Bacon - 6 skillet cooked slices - 30 grams"]

• Calories – 140
  
• Protein – 14g
• Total Fat – 9g
• Saturated Fat – 3g
• Total Carbohydrates – 0g
• Cholesterol – 30mg
• Sodium – 540mg

[/spoiler]

[spoiler effect="blind" show="Egg Land's Best Grade A Large Eggs - 2 Eggs - 100 grams " hide="Egg Land's Best Grade A Large Eggs - 2 Eggs - 100 grams"]

• Calories – 140
  
• Protein – 12g
• Total Fat – 8g
• Saturated Fat – 2g
• Total Carbohydrate – 0g
• Cholesterol – 350mg
• Sodium – 130mg

[/spoiler]

[spoiler effect="blind" show="Raspberries, raw - 1 cup - 123 grams" hide="Raspberries, raw - 1 cup - 123 grams"]

• Calories – 64
  
• Protein -1g
• Total Fat – 1g
• Total Carbohydrate – 15g
• Dietary Fiber – 8g
• Sugars – 5g
• Sodium – 1mg

[/spoiler]

[spoiler effect="blind" show="Gluten Free Honey Multigrain Whole Grain Bread - 1 slice - 50g" hide="Gluten Free Honey Multigrain Whole Grain Bread - 1 slice - 50g"]

• Calories – 150
  
• Protein -4g
• Total Fat – 4.5g
• Saturated Fat – 2g
• Total Carbohydrate – 23g
• Dietary Fiber – 3g
• Sodium – 230mg

[/spoiler]

Snack (105 calories):
[spoiler effect="blind" show="Banana - 1 Medium - 118 grams" hide="Banana - 1 Medium - 118 grams"]

• Calories – 105
  
• Protein -1g
• Total Fat – 0g
• Total Carbohydrate – 27g
• Dietary Fiber – 3g
• Sugars – 14g
• Sodium – 1mg

[/spoiler]

Lunch (564 calories):

[spoiler effect="blind" show="Gluten Free Honey Multigrain Whole Grain Bread - 2 slices - 100g" hide="Gluten Free Honey Multigrain Whole Grain Bread - 2 slices - 100g"]

• Calories – 300
  
• Protein -8g
• Total Fat – 9g
• Saturated Fat – 4g
• Total Carbohydrate – 46g
• Dietary Fiber – 6g
• Sodium – 460mg

[/spoiler]

[spoiler effect="blind" show="Butter - 1/2 tbsp - 7g" hide="Butter - 1/2 tbsp - 7g"]

• Calories – 50
  
• Protein – 0g
• Total Fat – 6.5g
• Saturated Fat – 3.5g
• Total Carbohydrate – 0g
• Cholesterol – 15mg
• Sodium – 47mg

[/spoiler]

[spoiler effect="blind" show="Principe Truffle Ham - 4 slices - 56 grams" hide="Principe Truffle Ham - 4 slices - 56 grams"]

• Calories – 70
  
• Protein – 11g
• Total Fat – 2g
• Saturated Fat – 0.3g
• Total Carbohydrate – 1g
• Sugars – 1g
• Cholesterol – 35mg
• Sodium – 480mg

[/spoiler]

[spoiler effect="blind" show="Lappi Finlandia Cheese- 2 slices - 28 grams" hide="Lappi Finlandia Cheese- 2 slices - 28 grams"]

• Calories – 100
  
• Protein – 7g
• Total Fat – 8g
• Saturated Fat – 5g
• Total Carbohydrate – 1g
• Cholesterol – 25mg
• Sodium – 160mg

[/spoiler]

[spoiler effect="blind" show="Baby carrots - 3 oz - 85 grams" hide="Baby carrots - 3 oz - 85 grams"]

• Calories – 35
  
• Protein – 1g
• Total Fat – 0g
• Total Carbohydrate – 8g
• Dietary Fiber 2g
• Sugars – 5g
• Sodium – 65mg

[/spoiler]

[spoiler effect="blind" show="Cherry Tomatoes - 50 grams" hide="Cherry Tomatoes - 50 grams"]

• Calories – 9
  
• Protein – 1g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber 1g
• Sugars – 3g
• Sodium – 5mg

[/spoiler]

Snack (110 calories):
[spoiler effect="blind" show="TopCare Whey Protein, Chocolate – 27 grams" hide="TopCare Whey Protein, Chocolate – 27 grams"]

• Calories – 110
• Protein – 20g
• Total Fat – 1.5g
• Saturated Fat – 1g
• Total Carbohydrate – 4g
• Dietary Fiber – 0.5g
• Sugars – 2g
• Cholesterol – 50mg
• Sodium – 75mg

[/spoiler]
Dinner (593 calories):
[spoiler effect="blind" show="Grilled Ribeye Steak - 5oz - 140 grams" hide="Grilled Ribeye Steak - 5oz - 140 grams"]

• Calories – 305
• Protein – 27.5g
• Total Fat – 20g
• Saturated Fat – 10g
• Total Carbohydrate – 0g
• Cholesterol – 90mg
• Sodium – 85mg

[/spoiler]

[spoiler effect="blind" show="Zucchini Squash, Grilled - 180 grams" hide="Zucchini Squash, Grilled - 180 grams"]

• Calories – 28
  
• Protein – 2g
• Total Fat – 0g
• Total Carbohydrate – 8g
• Dietary Fiber – 1g
• Sugars – 4g
• Sodium – 215mg

[/spoiler]
[spoiler effect="blind" show="Butter - 1/2 tbsp - 7g" hide="Butter - 1/2 tbsp - 7g"]

• Calories – 50
• Protein – 0g
• Total Fat – 6.5g
• Saturated Fat – 3.5g
• Total Carbohydrate – 0g
• Cholesterol – 15mg
• Sodium – 47mg

[/spoiler]
[spoiler effect="blind" show="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice" hide="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice"]

• Calories – 150
  
• Protein – 2g
• Total Fat – 1g
• Total Carbohydrate – 17g
• Dietary Fiber – 1g
• Potassium – 35mg

[/spoiler]

[spoiler effect="blind" show="Asparagus - 7 spears - 100g" hide="Asparagus - 7 spears - 100g"]

• Calories – 20
  
• Protein -2g
• Total Fat – 0g
• Total Carbohydrate – 4g
• Dietary Fiber – 2g
• Sodium – 2mg

[/spoiler]

[spoiler effect="blind" show="Olive Oil - 1 tsp - 4g" hide="Olive Oil - 1 tsp - 4g"]

• Calories – 40
  
• Protein – 0g
• Total Fat – 4g
• Saturated Fat – 1g
• Total Carbohydrate – 0g

[/spoiler]

I went back to drinking a protein shake as a morning snack and it shows in my macro-nutrient distribution. I also ate simple foods with simple recipes that made calorie counting all the easier. I have also grilled halibut on the grill for the very first time. It was a success. I really liked it although the jury’s still out with my family. I have also sauteed some zucchini squash with butter and it tasted great. Next time I shall go easier on the butter, it was a bit too much on it.

• Fat – 48g – 27.7%
• Carb – 135g – 34.7%
• Protein – 146g – 37.6%

Breakfast (303 cal) :
[spoiler effect="blind" show="Oscar Mayer Center Cut Bacon - 3 skillet cooked slices - 15 grams" hide="Oscar Mayer Center Cut Bacon - 3 skillet cooked slices - 15 grams"]

• Calories – 70
• Fat Calories – 40
• Total Fat – 4.5g – 7%
• Saturated Fat – 1.5g – 8%
• Cholesterol – 15mg – 5%
• Sodium – 270mg – 11%
• Protein – 7g
• Vitamin C – 8%

[/spoiler]
[spoiler effect="blind" show="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams" hide="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams"]

• Calories – 83
  
• Cholesterol – 4mg – 1%
• Sodium – 113mg – 11%
• Total Carbohydrate – 12g – 4%
• Sugars – 11g
• Protein -8g
• Vitamin C – 3%
• Calcium – 30%

[/spoiler]
[spoiler effect="blind" show="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams" hide="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams"]

• Calories – 104
• Fat Calories – 85
• Total Fat – 9g – 14%
• Saturated Fat – 1g – 4%
• Potassium – 137mg – 4%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 1g
• Protein -4g
• Vitamin E – 23%
• Magnesium – 13%
• Calcium – 5%
• Iron – 4%

[/spoiler]
[spoiler effect="blind" show="Strawberries, raw - 1 cup - 144 grams" hide="Strawberries, raw - 1 cup - 144 grams"]

• Calories – 46
• Sodium – 2mg – 0%
• Total Carbohydrate – 11g
• Dietary Fiber – 3g – 21%
• Sugars – 7g
• Protein -1g
• Vitamin A – 2%
• Vitamin C – 17%
• Calcium – 1%
• Iron – 1%

[/spoiler]

Snack (220 calories):
[spoiler effect="blind" show="TopCare Whey Protein, Vanilla - 56 grams" hide="TopCare Whey Protein, Vanilla - 56 grams"]

• Calories – 220
  
• Fat Calories – 30
• Total Fat – 3g – 4%
• Saturated Fat – 2g – 10%
• Trans Fat – 0g
• Cholesterol – 110mg – 36%
• Sodium – 160mg – 6%
• Potassium – 280mg – 8%
• Total Carbohydrate – 8g – 2%
• Dietary Fiber – 0g – 0%
• Sugars – 6g
• Protein -40g
• Vitamin A – 2%
• Vitamin C – 2%
• Calcium – 26%
• Iron – 2%

[/spoiler]
Lunch (495 calories):
[spoiler effect="blind" show="Beef Brisket BBQ, 140 grams" hide="Beef Brisket BBQ, 140 grams"]

• Calories – 305
  
• Total Fat – 14g
• Saturated Fat – 5.6g
• Cholesterol – 130mg
• Sodium – 98mg
• Total Carbohydrate – 0g – 0%
• Protein -42g

[/spoiler]
[spoiler effect="blind" show="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams" hide="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams"]

• Calories – 30
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 20mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 50%
• Calcium – 2%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Steamed Potato - 148 g" hide="Steamed Potato - 148 g"]

• Calories – 110
  
• Fat Calories – 0
• Total Fat – 0g
• Potassium – 620mg
• Total Carbohydrate – 26g
• Dietary Fiber – 2g
• Sugars – 1g
• Protein -3g

[/spoiler]
[spoiler effect="blind" show="Butter - 1/2 tbsp - 7g" hide="Butter - 1/2 tbsp - 7g"]

• Calories – 50
  
• Fat Calories – 50
• Total Fat – 6.5g
• Saturated Fat – 3.5g
• Cholesterol – 15mg
• Sodium – 47mg

[/spoiler]
Snack (174 calories):
[spoiler effect="blind" show="Bartlett Pear - 1 Extra Large - 300 grams" hide="Bartlett Pear - 1 Extra Large - 300 grams"]

• Calories – 174
• Sodium – 3mg
• Total Carbohydrate – 45g
• Dietary Fiber – 9g
• Sugars – 30g

[/spoiler]
Dinner (339 calories):
[spoiler effect="blind" show="Grilled Halibut - 190 grams" hide="Grilled Halibut - 190 grams"]

• Calories – 186
• Total Fat – 4g
• Cholesterol – 52mg
• Sodium – 92mg
• Protein -36g

[/spoiler]
[spoiler effect="blind" show="Zucchini Squash, Grilled - 180 grams" hide="Zucchini Squash, Grilled - 180 grams"]

• Calories – 28
  
• Sodium – 215mg – 1%
• Total Carbohydrate – 8g
• Dietary Fiber – 1g
• Sugars – 4g
• Protein -2g

[/spoiler]
[spoiler effect="blind" show="Butter - 1/2 tbsp - 7g" hide="Butter - 1/2 tbsp - 7g"]

• Calories – 50
  
• Fat Calories – 50
• Total Fat – 6.5g
• Saturated Fat – 3.5g
• Cholesterol – 15mg
• Sodium – 47mg

[/spoiler]
[spoiler effect="blind" show="Success Boil-in-Bag Whole Grain Brown Rice, 1/2 cup cooked, 22 grams dry rice" hide="Success Boil-in-Bag Whole Grain Brown Rice, 1/2 cup cooked, 22 grams dry rice"]

• Calories – 75
  
• Fat Calories – 5
• Total Fat – 0.5g
• Potassium – 35mg
• Total Carbohydrate – 17g
• Dietary Fiber – 1g
• Protein -2g

[/spoiler]

Today was a tough day in terms of calorie counting and maintenance of a decent balance. I ate out for lunch at Panera Bread and I had a home made chicken meal for dinner, neither of which were too healthy. As soon as you start pouring cheese and milk over Chicken you know you’re in trouble. I also ate crap for snacks, but I figured I can afford it every once in a while.

• Fat – 74g – 37.2%
• Carb – 176g – 39.3%
• Protein – 105g – 23.5%

Breakfast (425 cal) :
[spoiler effect="blind" show="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams" hide="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams"]

• Calories – 180
• Fat Calories – 130
• Total Fat – 15g – 22%
• Saturated Fat – 5g – 25%
• Trans Fat – 0g
• Cholesterol – 40mg – 14%
• Sodium – 440mg – 18%
• Total Carbohydrate – 2g – 1%
• Dietary Fiber – 0g – 0%
• Sugars – 0g
• Protein – 9g
• Vitamin A – 0%
• Vitamin C – 0%
• Calcium – 2%
• Iron – 2%

[/spoiler]
[spoiler effect="blind" show="Egg Land's Best Grade A Large Eggs - 2 Eggs - 100 grams" hide="Egg Land's Best Grade A Large Eggs - 2 Eggs - 100 grams"]

• Calories – 140
  
• Fat Calories – 70
• Total Fat – 8g – 12%
• Saturated Fat – 2g – 12%
• Trans Fat – 0g
• Cholesterol – 350mg – 116%
• Sodium – 130mg – 6%
• Total Carbohydrate – 0g – 0%
• Dietary Fiber – 0g – 0%
• Sugars – 0g
• Protein -12g
• Vitamin A – 12%
• Vitamin C – 0%
• Calcium – 4%
• Iron – 4%
• Vitamin E – 50%
• Riboflavin – 30%
• Folate – 12%
• Thiamine – 4%
• Vitamin B-6 – 8%
• Vitamin B-12 – 16%
• Phosphorus – 16%
• Iodine – 80%
• Zinc – 8%

[/spoiler][spoiler effect="blind" show="Banana - 1 medium - 118 grams" hide="Banana - 1 medium - 118 grams"]

• Calories – 105
  
• Fat Calories – 3
• Total Fat – 0g – 1%
• Saturated Fat – 0g – 1%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 1mg – 0%
• Total Carbohydrate – 27g – 9%
• Dietary Fiber – 3g – 12%
• Sugars – 14g
• Protein -1g
• Vitamin A – 2%
• Vitamin C – 17%
• Calcium – 1%
• Iron – 2%

[/spoiler]

Snack (100 calories):
[spoiler effect="blind" show="Nabisco Lorna Doone Shortbread cookie crisps - 21g" hide="Nabisco Lorna Doone Shortbread cookie crisps - 21g"]

• Calories – 100
  
• Fat Calories – 30
• Total Fat – 3g – 5%
• Saturated Fat – 1.5g – 8%
• Trans Fat – 0g
• Monosaturated Fat – 1g
• Cholesterol – 0mg – 0%
• Sodium – 120mg – 5%
• Potassium – 15mg – 0%
• Total Carbohydrate – 16g – 5%
• Dietary Fiber – 0g – 0%
• Sugars – 6g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 0%
• Calcium – 0%
• Iron – 4%

[/spoiler]
Lunch (550 calories):
[spoiler effect="blind" show="Low Fat Vegetarian Black Bean Soup - 1 cup - 232g" hide="Low Fat Vegetarian Black Bean Soup - 1 cup - 232g"]

• Calories – 120
  
• Fat Calories – 10
• Total Fat – 1g
• Saturated Fat – 0g
• Trans Fat – 0g
• Cholesterol – 0mg
• Sodium – 850mg
• Total Carbohydrate – 22g
• Dietary Fiber – 7g
• Sugars – 1g
• Protein -7g
• Vitamin A – 10%
• Vitamin C – 10%
• Calcium – 4%
• Iron – 10%

[/spoiler]
[spoiler effect="blind" show="Frontega Chicken Hot Pannini - Half - 184g" hide="Frontega Chicken Hot Pannini - Half - 184g"]

• Calories – 430
  
• Fat Calories – 180
• Total Fat – 20g
• Saturated Fat – 4.5g
• Trans Fat – 0g
• Cholesterol – 50mg
• Sodium – 1080mg
• Total Carbohydrate – 40g
• Dietary Fiber – 2g – 8%
• Sugars – 3g
• Protein -23g
• Vitamin A – 4%
• Vitamin C – 6%
• Calcium – 20%
• Iron – 15%

[/spoiler]

Snack (160 calories):
[spoiler effect="blind" show="Panera Bread Potato Chips - 1 pack - 28.4g" hide="Panera Bread Potato Chips - 1 pack - 28.4g"]

• Calories – 160
  
• Fat Calories – 70
• Total Fat – 8g – 13%
• Saturated Fat – 1g – 4%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 130mg – 5%
• Total Carbohydrate – 19g – 6%
• Dietary Fiber – 2g – 8%
• Sugars – 1g
• Protein -2g
• Vitamin A – 0%
• Vitamin C – 20%
• Calcium – 0%
• Iron – 2%

[/spoiler]
Dinner (590 calories):
[spoiler effect="blind" show="Baked Chicken in Mozzarella Eggs and Milk - 241 grams" hide="Baked Chicken in Mozzarella Eggs and Milk - 241 grams"]

• Calories – 385
  
• Fat Calories – 159
• Total Fat – 18g
• Saturated Fat – 0g
• Trans Fat – 0g
• Cholesterol – 160mg – 28%
• Sodium – 922mg – 4%
• Total Carbohydrate – 9g – 0%
• Dietary Fiber – 0g – 0%
• Sugars – 2g
• Protein – 44g
• Vitamin A – 2%
• Vitamin C – 0%
• Calcium – 60%
• Iron – 7%

[/spoiler]
[spoiler effect="blind" show="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams" hide="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams"]

• Calories – 30
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 20mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 50%
• Calcium – 2%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams" hide="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams"]

• Calories – 25
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 25mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 1g – 4%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 35%
• Calcium – 0%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice" hide="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice"]

• Calories – 150
  
• Fat Calories – 10
• Total Fat – 1g – 1%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 0mg – 0%
• Potassium – 70mg – 2%
• Total Carbohydrate – 33g – 11%
• Dietary Fiber – 2g – 7%
• Sugars – 0g
• Protein -4g – 7%
• Vitamin A – 0%
• Vitamin C – 0%
• Calcium – 0%
• Iron – 2%

[/spoiler]

Today I have started a new eating plan. I did a Keto dite for the last week and while I never felt hungry I certainly got tired of eating nothing but meat, eggs and nuts. I needed some carbs. So I’m going to start counting the calories and see how it goes. I think the three basic principles are:

• Portion Control
• Carb Control
• Number and Timing of Meals

Here is today’s macro-nutrient breakdown:

• Fat – 36g – 23.7%
• Carb – 121g – 35.3%
• Protein – 140g – 41.0%

Breakfast (483 cal) :
[spoiler effect="blind" show="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams" hide="Jimmy Dean Original Pork Sausage Links - 3 links - 53 grams"]

• Calories – 180
• Fat Calories – 130
• Total Fat – 15g – 22%
• Saturated Fat – 5g – 25%
• Trans Fat – 0g
• Cholesterol – 40mg – 14%
• Sodium – 440mg – 18%
• Total Carbohydrate – 2g – 1%
• Dietary Fiber – 0g – 0%
• Sugars – 0g
• Protein – 9g
• Vitamin A – 0%
• Vitamin C – 0%
• Calcium – 2%
• Iron – 2%

[/spoiler]
[spoiler effect="blind" show="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams" hide="Dannon All Natural Nonfat Yogurt, Plain - 3/4 cup - 170 grams"]

• Calories – 83
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 4mg – 1%
• Sodium – 113mg – 11%
• Total Carbohydrate – 12g – 4%
• Dietary Fiber – 0g – 0%
• Sugars – 11g
• Protein -8g
• Vitamin A – 0%
• Vitamin C – 3%
• Calcium – 30%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams" hide="Blue Diamond Almonds, Whole Natural - 15 pieces - 18 grams"]

• Calories – 104
  
• Fat Calories – 85
• Total Fat – 9g – 14%
• Saturated Fat – 1g – 4%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 0mg – 0%
• Potassium – 137mg – 4%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 1g
• Protein -4g
• Vitamin A – 0%
• Vitamin C – 0%
• Vitamin E – 23%
• Magnesium – 13%
• Calcium – 5%
• Iron – 4%

[/spoiler]
[spoiler effect="blind" show="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams" hide="Apple, Gala - 1 large (3 - 1/4 dia) - 223 grams"]

• Calories – 116
  
• Fat Calories – 3
• Total Fat – 0g – 1%
• Saturated Fat – 1g – 4%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 2mg – 0%
• Total Carbohydrate – 31g – 10%
• Dietary Fiber – 5g – 21%
• Sugars – 23g
• Protein -1g
• Vitamin A – 2%
• Vitamin C – 17%
• Calcium – 1%
• Iron – 1%

[/spoiler]

Snack (165 calories):
[spoiler effect="blind" show="TopCare Whey Protein, Chocolate - 42 grams" hide="TopCare Whey Protein, Chocolate - 42 grams"]

• Calories – 165
  
• Fat Calories – 22
• Total Fat – 2g – 3%
• Saturated Fat – 1g – 7%
• Trans Fat – 0g
• Cholesterol – 75mg – 26%
• Sodium – 113mg – 5%
• Potassium – 315mg – 9%
• Total Carbohydrate – 6g – 2%
• Dietary Fiber – 1g – 3%
• Sugars – 3g
• Protein -30g
• Vitamin A – 2%
• Vitamin C – 2%
• Calcium – 20%
• Iron – 3%

[/spoiler]
Lunch (257 calories):
[spoiler effect="blind" show="Grilled Chicken Breast - 1/4 - 70 grams" hide="Grilled Chicken Breast - 1/4 - 70 grams"]

• Calories – 77
  
• Fat Calories – 8
• Total Fat – 0g – 2%
• Saturated Fat – 0g – 4%
• Trans Fat – 0g
• Cholesterol – 41mg – 14%
• Sodium – 46mg – 2%
• Total Carbohydrate – 0g – 0%
• Dietary Fiber – 0g – 0%
• Sugars – 0g
• Protein -16g
• Vitamin A – 0%
• Vitamin C – 2%
• Calcium – 1%
• Iron – 3%

[/spoiler]
[spoiler effect="blind" show="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams" hide="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams"]

• Calories – 30
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 20mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 50%
• Calcium – 2%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams" hide="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams"]

• Calories – 25
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 25mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 1g – 4%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 35%
• Calcium – 0%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Great Value Mixed Vegetables - 2/3 cup - 85 grams" hide="Great Value Mixed Vegetables - 2/3 cup - 85 grams"]

• Calories – 60
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 50mg – 2%
• Total Carbohydrate – 11g – 4%
• Dietary Fiber – 2g – 8%
• Sugars – 4g
• Protein -2g
• Vitamin A – 20%
• Vitamin C – 6%
• Calcium – 0%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Almond Oil - 1/2 Tbsp - 8mL" hide="Almond Oil - 1/2 Tbsp - 8mL"]

• Calories – 65
  
• Fat Calories – 65
• Total Fat – 7g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Polyunsaturated Fat – 2g
• Monounsaturated Fat – 5g
• Cholesterol – 0mg – 0%
• Sodium – 0mg – 0%
• Total Carbohydrate – 0g – 0%
• Protein -0g

[/spoiler]
Snack (165 calories):
[spoiler effect="blind" show="TopCare Whey Protein, Chocolate - 42 grams" hide="TopCare Whey Protein, Chocolate - 42 grams"]

• Calories – 165
  
• Fat Calories – 22
• Total Fat – 2g – 3%
• Saturated Fat – 1g – 7%
• Trans Fat – 0g
• Cholesterol – 75mg – 26%
• Sodium – 113mg – 5%
• Potassium – 315mg – 9%
• Total Carbohydrate – 6g – 2%
• Dietary Fiber – 1g – 3%
• Sugars – 3g
• Protein -30g
• Vitamin A – 2%
• Vitamin C – 2%
• Calcium – 20%
• Iron – 3%

[/spoiler]
Dinner (359 calories):
[spoiler effect="blind" show="Grilled Chicken Breast - 1/2 - 140 grams" hide="Grilled Chicken Breast - 1/2 - 140 grams"]

• Calories – 154
  
• Fat Calories – 16
• Total Fat – 0g – 4%
• Saturated Fat – 0g – 8%
• Trans Fat – 0g
• Cholesterol – 82mg – 28%
• Sodium – 92mg – 4%
• Total Carbohydrate – 0g – 0%
• Dietary Fiber – 0g – 0%
• Sugars – 0g
• Protein -32g
• Vitamin A – 0%
• Vitamin C – 4%
• Calcium – 2%
• Iron – 6%

[/spoiler]
[spoiler effect="blind" show="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams" hide="Food Club Baby Broccoli Florets, Steamed, 1 cup, 85 grams"]

• Calories – 30
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 20mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 2g – 8%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 50%
• Calcium – 2%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams" hide="Food Club Cauliflower Florets, Steamed, 1 cup - 86 grams"]

• Calories – 25
  
• Fat Calories – 0
• Total Fat – 0g – 0%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 25mg – 1%
• Total Carbohydrate – 4g – 1%
• Dietary Fiber – 1g – 4%
• Sugars – 2g
• Protein -1g
• Vitamin A – 0%
• Vitamin C – 35%
• Calcium – 0%
• Iron – 0%

[/spoiler]
[spoiler effect="blind" show="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice" hide="Success Boil-in-Bag Whole Grain Brown Rice, 1 cup cooked, 43 grams dry rice"]

• Calories – 150
  
• Fat Calories – 10
• Total Fat – 1g – 1%
• Saturated Fat – 0g – 0%
• Trans Fat – 0g
• Cholesterol – 0mg – 0%
• Sodium – 0mg – 0%
• Potassium – 70mg – 2%
• Total Carbohydrate – 33g – 11%
• Dietary Fiber – 2g – 7%
• Sugars – 0g
• Protein -4g – 7%
• Vitamin A – 0%
• Vitamin C – 0%
• Calcium – 0%
• Iron – 2%

[/spoiler]