Food Diary 4/11/2019 - 10/11/2019
Updated: Nov 14, 2019
I decided to try and get back on track in finding a healthier balance food-wise. To keep myself accountable, I'm giving this weekly food diary a try. Curious about what I'm eating? Did I get some results eating like this? You'll find out here:
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Sidenote: I'm trying to eat around 1500 calories a day, this calculation is based on my height (159cm), my current weight (55.6kg), my fat percentage (32 percent) and my daily activity (not much since I work on my computer almost all day). Please calculate the amount of calories that YOU need, in function of your goals.
Monday 4/11/2019
Breakfast: Spinach, dille, egg whites, olive oil, smoked salmon and two eggs (406cal)
Snacks: 2 mandarins, nuts (180cal)
Lunch: Hummus, crackers and some soup (387cal)
Diner: Sweet potato fries in airfryer, black angus burger, string beans, joppie sauce (538cal)
Total: 1511cal
Tuesday 5/11/2019
Breakfast: Spinach, dille, egg whites, olive oil, smoked salmon and two eggs (406cal)
Snacks: Pineapple (75cal)
Lunch: Crackers and some soup (210cal)
Snacks: 2 mandarins (50cal)
Diner: Steak, joppie sauce, string beans and sweet potato fries in airfryer (535cal)
Snacks: Ginger tea (0cal)
Total: 1271cal
Wednesday 6/11/2019
Breakfast: Spinach, dille, egg whites, olive oil, smoked salmon and two eggs (376cal)
Lunch: Soup, spelt bread, fried egg, cheese, croquette (618cal)
Snacks: Kiwi Gold (63cal)
Total: 1057cal
Thursday 7/11/2019
Breakfast: chocolate bar (83cal)
Snacks: Vitabran cookie (82cal)
Lunch: Soup & white bread (226cal)
Diner: Ribs & nasi goreng (706cal)
Total: 1097cal
Friday 8/11/2019
Breakfast: spelt bread & jam (445cal)
Lunch: Soup (14cal)
Snacks: Vitabran cookie (82cal)
Diner: Black Angus steak, mayonaise, pepper sauce & thin french fries (700cal)
Snacks: Waffle Liège (223cal)
Total: 1464cal
Saturday 9/11/2019
Breakfast: Soup, smoked salmon, crackers and blue berries (285cal)
Snacks: Vitabran cookie (82cal)
Dinner: Lasagna & baguette (519cal)
Snacks: Leo waffle (176cal)
Total: 1062cal
Sunday 10/11/2019
Breakfast: 2 pastries (541cal)
Lunch: 2 sandwiches (342cal)
Diner: Rice & chicken (342cal)
Snacks: Kiwi Gold (46cal)
Total: 1271cal
Conclusion: I've stayed around the calories that I wanted BUT I notice that whenever I've eaten something less healthy, I tend to skip meals to compensate. And in total, the fat percentage of the food I eat is still to high, next week I'll try to go for more carbs&protein. It wasn't easy to watch my food since I had multiple lunches outdoors for business and with friends. I did manage to choose a healthy option most of the time. At the end of the week, it got harder to make good choices food-wise.
Progress? I can definitely see some small progress in the mirror already, I'm less bloated and feel leaner. On the scale, there's a slight difference too. My weight is now 54.6 kg. My sleep was better this week too, so that's a win!
Let me know if you want to see an update next week as well!
Find me on instagram @sofievanhooydonk
Special thanks to Shari for the guidance this week!
Sofie