food diary

FOOD JOURNAL
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BREAKFAST                       LUNCH                               SNACKS                            DINNER

Saturday
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Sunday

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Monday

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Tuesday

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Wednesday

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Thursday

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Friday

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healthy snacks

Snacks-calorie breakdown
Snacks are vitally important, to keep energy levels up, and to keep important nutrients coming in throughout the day

Fresh fruit for energy-100g usually
Apple-50
Pear-64
Banana-95
Blueberries-30
Kiwi fruit-29
Plums-34
Grapes-60
Strawberries-27
Satsuma-23

Dried fruit-to cure a sweet tooth and good for you
Sultanas-138
Raisins-136
Figs-43
Apricots-29

Low-fat yoghurts-provide calcium and nice desserts
Natural low-fat-56
Whole milk-79
Low-fat fruit-90
Low fat fromage frais-58

Nuts-50g-for essential fats
Cashews-287
Brazils-341
Almonds-306
Walnuts-344
Pumpkin seeds-57
Sunflower-57
Mixed nuts chopped-304
Hazlenuts-325

Breakfast ideas

Breakfast

Vitally important and a very good start to the day

 

150ml of low-fat bio yoghurt with 1 medium banana chopped in, half a grapefruit, a slice of wholemeal bread with either a small amount of honey or a small amount of olive oil spread

400 calories

 

150ml low-fat bio yoghurt topped with 50g of no added salt/sugar muesli and a portion of strawberries, with a small piece of bread with a small smearing of olive oil spread

414 calories

 

Beat 2 egg whites and one whole egg with 2 tablespoons of skimmed milk. Toss eggs in a bowl coated with low-fat spray or no spray at all. Have one piece of wholemeal toast with no butter and you have a god meal with a good balance of carbs and protein. Have a big glass of water and a great breakfast!

317 calories

 

Two Weetabix with a big spoonful of walnuts and skimmed milk, a small portion of apricots, a piece of wholemeal bread with a small smearing of olive oil spread, with a little honey, and a glass of diluted orange juice

507 calories

 

Some low-fat natural fromage frais with a level teaspoon of honey and a slice of melon, plus half portion of chopped almonds, with a piece of wholemeal toast with a very light olive oil spread

487 calories

 

Porridge with skimmed milk and sultanas as a sweetener

284 calories

 

Wholemeal toast with cottage cheese for energy

166 calories

 

2 poached eggs on toast without spread on one piece of wholemeal toast

275 calories

 

1 big banana mashed with kiwi fruit and some lemon juice on a slice of wholemeal toast with no spread, with a glass of skimmed milk

273 calories

 

2 egg white omelette with peppers and mushrooms with one piece of wholemeal toast

219 calories

 

Fruit salad with natural low-fat youghurt

156 calories

 

A milkshake with 200ml of skimmed milk with a banana, small amount of orange juice, 1 teaspoon of honey and drink chilled

268 calories

 

100g of Muesli with no added sugar/salt plus 100ml skimmed milk

215 calories

rule number 2

write down what you really want!
Writing down your goals is proven to be 80% more successful than just talking about it. When you find out what you really want, go after it with a passion, and then do something immediately to make sure you are on your way and actually doing it, for example buy your new trainers, exercise gear, go for a light walk/run, make a healthy supermarket list, decide not to drink so much alcohol, take steps to give up smoking, anything!!!