WEEK 2: 1 - 7 February 2016
The week started with.... F A T I G U E
I just have to push through it; eat; and exercise....
THE DIET
This week I want to take the meal plan more seriously. The plan adds up to 1 500 kcal per day. If I don't take in that amount of food it will be hard (impossible?) for me to pick up weight.The meal plan also deals with stabilizing my blood sugar levels. [My blood sugar drops when I get angry, when it is hot, when I am tired, when it is 2 hours since I've had something to eat, ... Sometimes my blood sugar keeps on dropping for no apparent reason at all.]
THE PLAN VS. REALITY: MONDAY
Breakfast
The
plan
|
Reality
|
2 Starch = ½ cup ProNutro
1 Dairy = 1 cup full cream milk
Or
175ml joghurt
1 Fruit = handful of grapes
Or
4 large strawberries
Or
1 small banana
Or
1 peach
Or
125ml fruit juice
|
½ cup ProNutro
1 cup full cream milk
Few pieces of watermelon
|
Mid-morning snack
The
plan
|
Reality
|
1 Starch = 3 Provita
Or
2 Ryvita
Or
3 rice cakes
Or
2 cream crackers
1 Protein = 30g cheese
Or
2 cheese wedges
Or
3 slices ham
Or
½ tin tuna
2 Fat = 2tbs peanut butter
Or
small handful nuts
Or
2t Canola margarine
Or
1tbs mayo
1 Fruit = tennis ball sized low
GI fruit
Or
GI Trufruco bar
Or
4 pieces dried fruit
Or
2tbs raisins
OR
½ shake + 1 fruit
|
1 degestive cookie
2 cracker bread
None :(
2tbs peanut butter
1 glass 100% guava juice
|
Lunch
The
plan
|
Reality
|
1 Starch = 3 Provita
Or
1 slice low GI bread
Or
2 baby potatoes
Or
½ cup pasta
Or
small wrap
2 Protein = 60g chicken
Or
1 tin tuna
Or
2 pilchards
Or
1 tin salmon
Or
3 slices ham
Or
2 eggs
Or
1 egg + 30g cheese
Vegetables = free
1 Dairy = ½ tub cottage cheese
Or
250ml milk
Or
175ml joghurt
Or
½ ring feta
Or
2 cheese wedges
Or
30g cheese
1 Fat = ¼ avocado
Or
1tbs seeds
Or
1t margarine
Or
1tbs nuts
|
1 slice Sasko Low GI
Bread (Black bag)
½ can tuna
Half tomato; 2 circles cucumber; green pepper and leek
4 small pieces Gouda cheese (30g)
2tbs mayo
Little bit of margarine
|
[This photo is actually REAL - this is what I eat every day for lunch.]
Mid-afternoon snack
The
plan
|
Reality
|
½ shake + 1 fruit
|
½ shake
|
Dinner
The
plan
|
Reality
|
1 Starch = 2 baby potatoes
Or
½ cup pasta
Or
½ cup mealies/peas
Or
½ cup sweet potato
Or
½ cup cooked rice
Or
½ cup legumes
2 Protein = 60g chicken
Or
60g fish
Or
60g lean meat
[60g = 2 match boxes]
Vegetables = free
Salad = free
2 Fat = ¼ avocado
Or
2tbs peanut butter
Or
1t margarine
Or
1tbs nuts
Or
2t olive/canola oil
Or
1tbs mayo
1 Dairy = match box size feta
Or
250ml milk
Or
175ml joghurt
|
2 slices Sasko Low GI bread
60g cold barbequed chicken
1tbs mayo
margarine
125ml yoghurt
½ pear |
Treats
4 blocks chocolate / 2 digestive biscuits with chocolate / 1
rusk
Extra
1,5 liters of water per day
When I read through everything is doesn't seem like that much. But my body is protesting against all this s t u f f...I know I shouldn't skip e.g. the protein but I struggle to eat so much. And it seems that time goes past so quickly and then it is the next meal / snack. My favourite is the half-a-shake and fruit in the afternoon - as the shake doesn't have the same solid feeling as lots of food (but it still has all the goodies in it).
So this week's focus was food. Each week I'm going to discuss something different about my "little project"
Song of the week: "Food, glorious food" from Oliver Twist
https://www.youtube.com/watch?v=ly7PONiKGUs
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