Calorie bank:
1,482 in the calorie budget + 399 workout calories = 1,821
1 slice of whole wheat bread
120 calories
8:00 AM
Breakfast:
1/4 cup steel cut oats
cinnamon
vanilla
1/2 cup berries
splash of skim milk
2 Tb chopped walnuts
2 Tb ground flax seed
I just put the steel cut oats, walnuts, flax, cinnamon, and vanilla in the microwave with about 1 cup of water and zapped it for 5 minutes. I stirred it briefly, then let it cook for another 5 minutes. To put some moisture back in, I added a bit of skim milk and threw the berries on top.
Oh my, yum.
391 calories
10:45 AM
Mid-morning snack:
1 medium orange
1/2 cup low fat cottage cheese
172 calories
1:00 PM
Lunch:
Turkey Wrap:
1 Flat Out bread
1 Tb Dijon mustard
2 slices of deli turkey
1 sliced egg white
1/4 sliced tomato
sliced peppers
1 cup fresh spinach
2 Tb feta cheese
2 cups of grapes
374 calories
4:00 PM
Mid-afternoon snack:
1 Banana Protein Shake
213 calories
6:00 PM
Dinner:
Cafe Rio Copy Cat Salad
350 calories
9:00 PM
Evening snack:
29 biscuits (that's how they label their serving size! I was cracking up!)
3/4 cup of skim milk
248 calories
Over by 48 calories. Oops!
6 comments:
I have been meaning to ask:
"If I roll out of bed at 5:30am and put my shoes on, then head to the gym...do I still have to eat something first??"
But seeing your time today I guess that answers my question! My house is so dark...scrounging for food seems too difficult - even though I know about getting the body going etc...just..man that's tough!
Oh..one more question...what are the "workout calories" from? do you get to subtract any for working out?? :)
What exactly are steel oats?
Steel Cut Oats -- They are the same oats as in oatmeal, but they are cut differently. They take a bit longer to cook and have a different texture. As far as nutrients -- the same as rolled oats.
Megan -- I am going to have to do another post on clarifying how I count my calories. It is fuzzy to a lot of readers. I don't subtract any calories for working out -- I add them back in. It seems counterproductive, but its just how the numbers and body work. I provided the Harris Benedict formula for calculating your caloric needs -- I however and NOT using that formula when I post my calories. I use my Lose It! app on my phone and my HRM to track my calories burned during a workout. They do all the thinking and adding for me. If I didn't have those tools, however, I would stick with the Harris Benedict Formula and not be adding back in the workout calories (that is already accounted for when figuring the numbers in the formula).
Does this help?
Do you do a calorie count every day?
Do you log it somewhere to see what the cals are or do you just keep a journal of it?
I don't do a calorie count every day -- just about twice a week so I can blog about it. Before I was blogging about what I was eating, I would count my calories for about 2 weeks, then take a break for a few months, then do it again to keep myself honest.
I use Lose It! -- an application on my iPhone. Before that I used online calorie counters like www.fitday.com or www.mydailyplate.com.
Post a Comment