500-1800 cals a day, 40-50 g protein and 30-60 g fat

[squigglepink]

Hi guys

Can anyone convert this into food for me please?

Perhaps examples of what you did to cover the 1500-1800 cals a day, 40-50 g protein, and 30-60 g fat principle?

Thanks

[familymatters]

I know these totals are low (I was very busy yesterday and eating on the run a lot), but this what I ate yesterday:

Breakfast - Coffee with creamer and milk: 49 cals, 3gm fat, 1.2gm protein

Lunch - Pasta with red sauce, low fat cheese and zucchini: 600 cals, 12gm fat, 26.3gm protein

Dinner - Mashed potato, roasted carrots, pumpkin soup: 323 cals, 11.4gm fat, 8.4gm protein

Drank two vodka sodas after dinner: 138 cals

Total: 1110 cals, 26.4gm fat, 35.9gm protein.

If you don't already have it, you should use my Fitness Pal to track and record all the food you eat.

Sent from my SM-N920I using Tapatalk

[essnce629]

Definitely try MyFitnessPal for a week or two. Definitely makes it easy to keep track of your totals.

[squigglepink]

Thanks familymatters and essnce - i got the app last night, will try with that for a bit. Im pretty useless at the counting calories bit

[maidentomother]

Sunday:

bowl of puffed rice and buckwheat-corn-flakes (not fortified) with 300ml raw whole milk, an apple, 3 dried figs, 3 dried pear halves
tomato soup from a packet with added herbs, 45g cheddar cheese, 2.5 seasalt & herbs de provence crackers (they're big, made of white wheat flour) & big bowl roasted cauliflower

Monday:

3 dried figs, 6 dried pear halves, 2 apples

Roasted veggie (carrot, parsnip, sweet potato) chips, lowfat apple strudel made with oil, vanilla ice cream (my AF monthly treat! Still fits in totals)

(Nothing else bc too crippled by cramps to eat)

Tuesday:

Same as Monday minus the ice cream plus one oreo cookie, & sesame bagel with chive cream cheese - knew I'd forgotten something!

Please don't consider Mon proper LE meals/day bc they aren't! But I will make up for it over the next few days. I've been on the diet for over 2 years with 2 x 3 month breaks (over each Summer) and I am underweight so the rules for me personally are a bit different. I don't worry too much about daily goals/limits, as long as everything averages out over multiple days. I have a great deal of experience counting cals so I don't need to do it any more, though I check randomly now and then to make sure. I've been maintaining my weight which is my top priority.

I'll be back to update later today or tomorrow. I like these threads!

[squigglepink]

Hi Maidentomother

A big bowl of roasted cauliflower sounds devine! Any tips on counting calories? I mean, im vegetarian so i dont eat any meat. I get my protein in other ways obviously however i need to start making sure its 40g-50g per day which im not doing currently. Im new to the diet and im on my 3rd day of no breakfast and no snacking. Im still eating how i used to eat for lunch and dinner as a vegetarian though.. so last night it was veggie quich and salad (no tomatoes). I have no idea what that equates to.. i installed the 'my fitness pal' app last night and im trying to use it...

[maidentomother]

Cooking from scratch is the hardest! I use a food/diet scale and everything has to be measured and looked up except herbs/seasonings. So for a quiche you look up the cals, fat, and protein of each ingredient (remember you don't have to count low cal veggies). Divide or multiply as necessary if you can't find nutritional info for the exact amount used. I memorised most ingredients pretty quickly but you might consider making a chart of your most common ingredients/amounts. It is annoying at first but you'll get the hang of it soon. MFP is a great resource.

Btw you can have tomatoes!

[honeybee37]

Liking this thread!
Yesterday I had:
Homemade veg soup with one bread roll followed by 2 mini meringues and strawberries
Tortellini with a little bit of tomato and mascarpone sauce, 15g reduced fat cheddar, courgettes and mushrooms

Today:
Bagel and houmous, a baked apple with cinnamon and a bit of low fat squirty cream
For dinner I'll have a vegetable grill with veggies, a small piece of cheese and some fruit jellies after.

[squigglepink]

Liking this thread!
Yesterday I had:
Homemade veg soup with one bread roll followed by 2 mini meringues and strawberries
Tortellini with a little bit of tomato and mascarpone sauce, 15g reduced fat cheddar, courgettes and mushrooms

Today:
Bagel and houmous, a baked apple with cinnamon and a bit of low fat squirty cream
For dinner I'll have a vegetable grill with veggies, a small piece of cheese and some fruit jellies after.

Bagel... Mmmm, now there's a good idea!!

[squigglepink]

Cooking from scratch is the hardest! I use a food/diet scale and everything has to be measured and looked up except herbs/seasonings. So for a quiche you look up the cals, fat, and protein of each ingredient (remember you don't have to count low cal veggies). Divide or multiply as necessary if you can't find nutritional info for the exact amount used. I memorised most ingredients pretty quickly but you might consider making a chart of your most common ingredients/amounts. It is annoying at first but you'll get the hang of it soon. MFP is a great resource.

Btw you can have tomatoes!

Do you mean i missed out on tomatoes in my salad for nothing!!!!??
So this is the list i have accumulated whilst reading up on here: (please correct me where i am wrong please)
Try avoid or eat little of following:
beans
meat
potatoes
bananas
Avo
Olives
honey
Full-fat dairy (whole milk, cheese, ice cream, yogurt)
Poultry (choose fattier varieties like dark meat and skin)
Meat (choose fattier, well-marbled cuts)
Animal-based cooking fats (lard, butter, ghee, bacon grease, schmaltz)
Eggs (eat at least 2 a day and 4-6 a day if you are a vegetarian)
Nuts (almonds, walnuts, cashews, peanuts)
Seeds (pumpkin seeds, sunflower, sesame seeds)
Olive oil and other plant-based oils like nut oils, palm oil, coconut oil
Fatty fish (salmon, sardines, tuna)
Gelatin (in Jello desserts, consomme, aspic, or taken as a supplement)
Orange and dark green fruits and vegetables (carrots, tomatoes, swiss chard, winter squash, apricots, V-8 juice)
Garlic
Oatmeal
Whole Wheat Bread

Tomatoes ok?
milk?

I read some are taking cranberry supps and others say it sways blue so slightly conflicting weather cranberry juice is ok on LE?

My dinners are usually salad or veg with something - like a quiche or a vegie pie with salad or any of the quorn meals (being vegetarian). We do Pizza Friday and we usually have vegi burgers on Saturday.. two nights ago i had Camembert with side salad and some toasted french loaf.. I have not weighed anything yet - just smaller portions. Abs NO breakfast and NO snacking..
I need to work on my lunches though. They are very boring. I used to eat eggs on toast or i would have a rocket salad or i would just not eat lunch and in the late afternoon i would have a brioche with cheese.. LOVE cheese!! anyway im trying to get more lunch ideas that doesnt involve much preparation.
So, im going to invest in a scale i think. Or ask hubby to help with the weights etc.. worst part of this diet is this calorie business.