meal plan

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meal plan

Postby smelly » Sun Jun 17, 2012 12:20 pm

I roughly calculated how much protein in a typical (for me) days food and drink to get an idea of how bad it was, and was pleasantly suprized. I also wanted to see if I was getting the ratios of protein/carb/fat were correct but I found this a bit difficult to calculate, but I have a feeling its not particularly bad?? (Dr Weil recommends 50-60% calories should be from carbs, 30% from fat & 10-20% from protein. And most of fat should be from monosaturated oils.)
I'll post each meal separately in case I gt logged out.....
smelly
 
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Re: meal plan

Postby smelly » Sun Jun 17, 2012 12:41 pm

porage oats 25g (protein 3g, carb 15g, fat 2g, calories 89) –roughly fits 10/60/30% rule

rice milk containing added vit d and calcium 150ml (protein 0.15g, carb 14g, fat 0.25g, calories 71) – high carb

whole milk 20ml – in tea (protein 0.6g, carb 1g, fat 0.8g, calories 13)
smelly
 
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Re: meal plan

Postby smelly » Sun Jun 17, 2012 1:06 pm

basmati rice 100g (protein 7g, carb 78g, fat 0.6g, calories 345)

1/2 red pepper (protein 0.5g, crab 3.2g, fat 0.2g, calories 16)

1/2 yellow pepper (protein 0.5g, crab 3.2g, fat 0.2g, calories 16)

½ courgette (protein 1.3g, carb 1.3g, fat 0.3g, calories 13)

Mushrooms 30g (protein 0.6g, carb 0.1g, fat 0.2g, calories 4)

Green olives 10g (protein 0.1 g, carb 0g, fat 1.2g, calories 12)

Extra virgin olive oil 15ml (protein 0, carb 0, fat 14g, calories 123)

Hemp oil 10ml (protein 0, carb 0.6g, fat 8.7g, calories 80)

Whole milk in tea (protein 0.6g, carb 1g, fat 0.8g, calories 13)

I think I would have to work out the percentage of each component based on calories which is a bit tricky, but at a quick glance I think this meal might fit the 10/60/30% quite well? Plus the fat is high in monosaturated and omega 3 oils??
smelly
 
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Re: meal plan

Postby smelly » Sun Jun 17, 2012 1:52 pm

I think Ive made a mistake with a decimal point for the 'last meal of the day' (dinner/supper/tea depending on where you're from!) so I'll have another think about how to get the remainder of the calories, while keeping the ratios 10/60/30. I went back over the breakfast and lunch and I think they work out proportionately low on the fat %, but if I add in the 2 packets of ready salted crisps I eat during the day, I thinkthey are proportionately correct for carb, but are a little lower in protein and higher in fat, so they might balance out the other 2 meals a litlle???

ready salted crisps 25g (protein 1.5g, carb 12.4g, fat 8.5g, calories 134) x 2
smelly
 
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Re: meal plan

Postby smelly » Sun Jun 17, 2012 2:35 pm

Oh heck, forget everything Ive just posted - Ive been doing ratios based on amounts in grams, whereas I should have been doing % based on amount calories. Apparently 1g protein=4 cals, 1g carb=4 cal and 1g fat=9 cals......

I'll try it again....
smelly
 
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Re: meal plan

Postby Weak » Tue Jun 26, 2012 7:40 pm

Loving this, Keep up the good work. :D
Weak
 
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