Greg's Running Blog

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]