Yesterday wasn't a great day, but given that I was out of groceries and had to find much of my food "out" yesterday, I think I did pretty well. The good news is that I shopped last night and am prepared for the week.
I keep topping out about 100 to 150 calories above target, but I'm also doing about an hour of moderately fast biking each day commuting to work, so I may need those extra calories for fuel. As long as I'm losing weight slowly, I think it's fine.
I picked up some egg whites from Trader Joe's, enough for the week, so that should give me a needed low-cal protein boost. Also got flax oil, which I'm going to start using instead of ground flax in my smoothies, and also in dressings for things.
I picked up some kefir. I think I'll start making it at home instead of yogurt. I can make twice the quantity of kefir for the same cost of buying it pre-made. But I'll make it with fat-free dairy milk.
I'm going to drop soy milk for awhile until I find out more about its health risks. If I learn that I can make kefir out of rice, almond, or oat milks, I'll consider trying that too, but these products don't offer the protein of dairy or soy milk, so it's a lot of calories for not much nutrition. So we'll see.
Once I successfully produce homemade kefir, I'll post my recipe.
Menu for January 8, 2007
| Trader Joe's Shrimp Stir Fry | 2.5 | Serving | 175 |
| Egg, white, raw, fresh | 1 | cup | 126.4 |
| Flaxseed oil | 0.66 | tbsp | 79.3 |
| Tea, brewed, prepared with tap water | 2 | cup (8 fl oz) | 4.7 |
| Coffee, brewed from grounds, prepared with tap water | 4 | cup (8 fl oz) | 9.5 |
| Cheese, cottage, lowfat, 2% milkfat | 1 | cup (not packed) | 203.4 |
| Fish, salmon, Atlantic, farmed, cooked, dry heat | 1.33 | 3 oz | 232.9 |
| Nuts, almonds, dry roasted, with salt added | 2 | oz (22 whole kernels) | 338.5 |
| Peppers, sweet, green, raw | 3 | ring (3" dia, 1/4" thick) | 6 |
| Peppers, sweet, red, raw | 3 | ring (3" dia, 1/4" thick) | 7.8 |
| Carrots, raw | 1 | medium | 25 |
| Pineapple, raw, all varieties | 0.5 | cup, diced | 37.2 |
| Mangos, raw | 0.5 | cup, sliced | 53.6 |
| Kiwi fruit, (chinese gooseberries), fresh, raw | 1.5 | fruit without skin, large | 83.3 |
| Arugula, raw | 1 | 1/2 cup | 2.5 |
| Lettuce, red leaf, raw | 1.05 | cup shredded | 4.7 |
| Chicory greens, raw | 0.5 | cup, chopped | 3.3 |
| Oil, olive, salad or cooking | 1 | tsp | 39.8 |
| Kefir,lowfat,Trader Joe's | 1 | Cup | 110 |
| Honey | 1 | tbsp | 63.8 |
| Chevre,lite,TraderJoe's | 1 | Ounce | 35 |
Nutrition Summary for January 8, 2007
| General (83%) | |||
| Energy | 1641.8 | kcal | 109% |
| Protein | 143.7 | g | 127% |
| Fat | 69.6 | g | 139% |
| Carbs | 117.2 | g | 62% |
| Fiber | 22.2 | g | 56% |
| Vitamins (91%) | |||
| Vitamin A | 17975.6 | IU | 599% |
| Folate | 253.2 | mcg | 63% |
| B1 (Thiamine) | 0.9 | mg | 73% |
| B2 (Riboflavin) | 3.1 | mg | 242% |
| B3 (Niacin) | 16.3 | mg | 102% |
| B5 (Pantothenic Acid) | 6.4 | mg | 127% |
| B6 (Pyridoxine) | 1.6 | mg | 121% |
| B12 (Cyanocobalamin) | 5.0 | mcg | 208% |
| Vitamin C | 544.9 | mg | 605% |
| Vitamin D | 100.0 | IU | 50% |
| Vitamin E | 21.4 | mg | 143% |
| Vitamin K | 170.1 | mcg | 142% |
| Minerals (89%) | |||
| Calcium | 981.2 | mg | 98% |
| Copper | 1.4 | mg | 152% |
| Iron | 8.3 | mg | 104% |
| Magnesium | 345.9 | mg | 82% |
| Manganese | 4.2 | mg | 182% |
| Phosphorus | 1091.0 | mg | 156% |
| Potassium | 3228.5 | mg | 69% |
| Selenium | 121.7 | mcg | 221% |
| Sodium | 3132.9 | mg | 209% |
| Zinc | 4.6 | mg | 42% |
| Lipids (82%) | |||
| Saturated | 12.1 | g | 60% |
| Omega-3 | 7.6 | g | 472% |
| Omega-6 | 11.6 | g | 68% |
| Cholesterol | 119.3 | g | 40% |
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