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I want to give a look at what kinds of foods I eat in a day. I tracked all the foods I ate over 3 days and totaled up the nutritional fact so I could share it with everyone. I typically eat the same foods from day-to-day and yes it can get kind of boring, but it gives me a routine to stick to which I like. I always have the basic options each day while I try a few new things every once in a while. I’m also going to include what I did for exercise and a rough estimate of calories burned.
Breakfast: Okay from my post on breakfast you might have guess that I eat oatmeal pretty much every morning. My oatmeal is 1 cup of organic multigrain oatmeal with 1 tablespoon of chia seed and 1 cup of blueberries. I use 1 cup of 7 grain milk as the liquid to add more calories to my meal. I also had a pear this morning. My total calories 683. Total fat was 7.2g, sodium 86.8mg, carbs 142.5g, fiber 29.5g, sugars 47.4g, protein 17.7g. I ate at about 8:30 a.m.
Snack time: I am about to head out for my ride and it’s about 10:30. I drink a cup of flax milk and eat a blueberry cereal bar. During my 32 mile mix of flats and hills ride I consume 24 ounce of Gatorade and 1 package of energy chews. Total calories 540, fat 5.5g, sodium 600mg, carbs 116g, fiber 1g, sugars 94g, protein 7g.
Lunch: I am back from my ride and done doing my stretches. It’s now about 1:30 p.m. and time to eat some lunch. I my having a salad. It includes just over a cup of broccoli slaw, 2 cups of romaine lettuce, ¼ cup artichoke hearts, 2 tablespoons black olives, ½ cup of kidney beans, 4 ounces of brown rice mixed with salsa, 9 pieces of chickless strips, 12 croutons, and 2 tablespoons of Thousand Island dressing. Total calories of lunch is 668, fat 8.4g, saturated fat .2g, sodium 1287mg, carbs 79.8g, fiber 17.7g, sugars 10.3g, protein 39.3g. I am still trying to go through the remain bottles of Thousand Island dressing I purchased in bulk back before I decided to make my huge diet changes. This is the only thing left that I’m eating that has animal product in it. Once I’m through with the 2 remaining bottles I will be vegan.
Snack time again: It’s about 4:00 p.m. and I decide to have some reduced fat Triscuits and a nectarine. This is just a simple snack to get me to dinner time. It has 154 calories, fat 4.1g, sodium 225mg, carbs 42.5g, fiber 6.2g, sugars 8g, protein 5.6g.
Dinner: For dinner I have a spicy chicken sandwich and a couple of plum. The sandwich consisted of a whole grain multi grain hamburger bun, 1 teaspoon of Tapatio hot sauce, 1 cup of romaine lettuce, 1 slice of benevolent bacon (fake), ½ cup of avocado, and a Boca Spicy Chik’n-burger. Total calories 560, fat 14.6g, saturated fat 1.3g, sodium 867.5, carbs 69.6g, fiber 10.8g, sugars 21.6g, protein 26.9g. It was around 6:30 p.m. when I ate.
Dinner once more: I’m not really that hungry but looking at my calories for the day and being that I had burned a bunch of calories already today and I’ve not been getting in as many calories since I’ve changed my diet I decided to have a second dinner. It’s a little before 9:00 p.m. I go ahead and have a frankfurter (fake) on a French hoagie roll with some Texas style BBQ sauce and potato baked as fries with no oil. Total calories for this meal is 608, fat 9.8g, sodium 736.1mg, carbs 96.6g, fiber 8.6g, sugars 17.5g, protein 32.1g
My total nutrient numbers for the day are: calories 3,214, fat 49.6g, saturated fat 1.6g, sodium 3,802.4mg, carbs 547g, fiber 73.9g, sugars 198.9g, protein 128.6g. These numbers give me a nice ratio of calories with 69% of calories coming from carbs, 16% of calories coming from protein, and 14% of calories coming from fats.
I have a great number in the saturated fats column with only consuming 1.6g of fat. My fiber numbers are outstanding having consumed almost 74g which is about 30g over the recommend amount. It’s important to drink plenty of water when you increase your fiber intake. My sodium numbers are quite a bit high with about 1,400mg above the recommend daily amount. You can help balance sodium levels in your body with exercise and making sure to drink plenty of water. It’s always recommend to try to reduce your sodium intake. My last blood test show my sodium levels in range, but it’s definitely something I’ll want to keep an eye on and try to reduce my intake. Finally at 128g of protein I feel I’m in a good range for trying to build up muscle.
With having burned roughly 1,100 calories on my ride and my Basal metabolic rate (calories your body burn for basic life function a day) of 1,679 I netted just over 400 calories for the day. This will hopefully enable me to start increasing my muscle mass and gaining some healthy weight. This is important to me since every time I weigh myself lately I have lost weight. I guess when your no longer eating what I believe to be unhealthy foods you just don’t consume as many calories.
Day 2: I’m going to make the following entries shorter since I feel you got a good breakdown from day 1.
Breakfast: 9:00 a.m. I had the same serving of oatmeal with and English muffin with a Vital Wheat Gluten sausage patty that I made from scratch. Calories 820, fat 7.5g, sodium 455mg, carbs 144g, fiber 26g, sugars 31g, protein 45g.
Ride: 11:45 a.m. 12 miles mostly flats at 15 mph pace.
Lunch: 1:00 p.m. Salad again, only difference is I used mixed greens instead of romaine lettuce. Calories 672, fat 8.4g, sat fat .3g, sodium 1,322mg, carb 79.9g, fiber 17.6g, sugars 8.7g, protein 39.2g.
Snack: 3:00 p.m. 2 carrots, 1 peach, and 1 cup of Flaxmilk protein+. Calories 168, fat 3.2g, sat fat .1g, sodium 164.2mg, carbs 30.4g, fiber 6g, sugars 20.5g, protein 7.7g.
Dinner: Between 6:30 and 7:00 p.m. Spicy Chik’n-burger with calories at 500, fat 14.2g, sat fat 1.2g, sodium 867.5mg, carbs 54.5g, fiber 9g, sugars 8.5g, protein 26g.
Dinner 2 or snack whatever you want to call it: About 9:00 p.m. Had a Boca burger this time with bacon (fake), artichokes, romaine lettuce on a multigrain bun. Total calories 322, fat 4.2g, sat fat .2g, sodium 857.5mg, carbs 46.5g, fiber 11g, sugars 6.5g, protein 26.5g.
Total nutrients for the day 2,482 calories, fat 37.6g, sat fat 1.8g, sodium 3,666.9mg, carbs 355.2g, fiber 69.6g, sugars 75.2g, protein 144.4g. Ratio for the day carbs 61% of calories, protein 25% of calories, and fats 14% of calories. With my exercise and my BMR total comes to 2,079 and taking this from the 2,482 calories consumed I netted 403 calories.
Breakfast: 8:45 a.m. Can you guess? Yep oatmeal. I ran out of the 7 grains milk so I had to use quinoa milk and I didn’t have any more English muffins so I just ate the sausage (fake) by itself. Total calories 600, fat 5.5g, sodium 80mg, carbs 99g, fiber 24g, sugars 18g, protein 38g.
Lunch: 12:00 p.m. I enjoy a frankfurter (fake) and a hoagie roll with a vegan chilli I made. Total calories 549, fat 11.2g, sodium 980.9mg, carbs 70.8g, fiber 11.1g, sugars 8.5g, protein 42.5g
Workout free weights: roughly 40 minutes around 4:30-5:00 p.m.
Dinner: Sometime around 5:30 p.m. I eat a Boca burger with bacon (fake), artichokes, avocado, hot sauce, romaine lettuce on a multigrain bun. I also drink 1 cup of Flaxmilk protein+. Total calories 490, fat 12.8g, sat fat .2g, sodium 937.5mg, carbs 51.5g, fiber 11g, sugars 6.5g, protein 32g.
Snack: 9:00 p.m. Hungry so I have a salad, plus I need the calories. I also eat a nectarine which was delicious. Total calories 638, fat 5.5g, sat fat .3g, sodium 851.1, carbs 87.5g, fiber 17.9, sugars 15.3g, protein 31.4g.
Total nutrients for the day are calories 2,227, fat 35g, sat fat .6g, sodium 2849.5mg, carbs 308.8g, fiber 63.9g, sugars 48.3g, protein 143.4g. Ratio is 58% carbs, 27% protein, and 15% fat.
For my 3 day total I had a ratio of about 62% carb, 22% protein, and 15% fat. I averaged about 2,641 calories a day. With my BMR and exercise I should have burned up roughly 6,787 calories netting me about 1,136 over 3 days. I will see with my next weigh in if I need to increase, decrease or keep where I’m at with calories. Last I checked I was 155 pounds but I had been out riding at the time so I don’t know how accurate that weight was. Previously I was 158. I plan to do a weight check in the next few days.