So this is my diary entry for weekly food accounts. At the moment I fluctuate anywhere between 113-120lb (depending on that time of the month included). My height comes in at 5'1 with a clothes size between 6-8. There is no goal set to become smaller, but to increase muscle mass and tone; plus decrease overall body fat percentage.

At the moment overall fat percentage is in a healthy range at 23%. This is a normal number for a person who leads a moderate energy lifestyle. But then, this isn't my aim. My aim is to decrease fat to 18% and increase muscle mass to over 40%. This is the ratio that I would like to be (which is an athletic level) but done over a long period of time.

Food range is between 1200 and 1500 calories a day. It goes no lower than 1200, and it doesn't go higher than the 1500 until I start to notice an increase in the muscle. Once that happens, then I continually bump up food contents up to 2000. These amounts are calculated based on my body weight and height.

Day 1

- Breakfast: Bowl of cornflakes with preserved peaches (1/2 cup of cereal, 1 small cup of fruit) with 1/2 cup of almond milk. One cup of coffee (soy milk in coffee, no sugar).

- Snacks: Morning and afternoon: 

* One apple with a cup of white tea

* Homemade muesli bar + pea protein smoothie

- Lunch: Garden salad - Lettuce, tomato, cucumber, mushroom, onion, 4 LARGE kalamata olives, 1 serving of mixed beans (chick peas, kidney beans and white beans). 2-3 teaspoons of apple cider vinegar with a tablespoon of greek salad dressing (must have oil in it. Cannot be done without it). All salad vegetables are unlimited.

- Dinner: Tomato and sausage (mock sausage made out of seitan) casserole (2 sausages). With 3 baby potatoes boiled in their jackets and steamed vegetables. 1 tablespoon of tofutti cream cheese given over potato.

Day 2

- Breakfast: Marmite and "cheese" (tofutti mozarella slices) on toast. One cup of tea.

- Morning and afternoon teas: 1 serving size of dried fruit (usually sultana and apple). 1 tub of soy yoghurt with blueberries or mango. 1 fruit smoothie or pea protein shake.

- Lunch: Penne pasta marinara. 1/2 cup of wholemeal penne. 1/2 cup of crushed tomatoes. 1 clove of garlic, 1 teaspoon of chilli. 4 kalamata olives sliced. 1/2 a zucchini, 2 large mushrooms sliced. 1 handful of pine nuts chucked in with salt and pepper.

- Dinner: 1 homemade chickpea patty with hommus over the top. Steamed vegetables (no potatoes). With slices of steamed cauliflower and garlic gravy on the side.

Day 3

- Breakfast: 1/2 cup of oat flakes with 1 small banana and 1/2 cup of almond milk. One cup of coffee.

- Morning and afternoon teas: 1 pear + 2 vitawheat crackers with margarine (thinly spread) and marmite over the top. 1 pea protein shake. 1 camomile tea.

- Lunch: Salad sandwich with 1 slice of mockmeat and condiments: 2 slices bread, 1 slice mock meat, lettuce, tomato, cucumber, onion, mushroom, beetroot and salad sprouts. Condiments are corn relish and dijonnaise.

- Dinner: Chilli, soy and garlic stirfry "mock fish" with seaweed. Hokkien noodles (1/2 portion) with unlimited vegetables, 2 pieces of mock fish and 1/2 a cup of the stirfry sauce.

Day 4

- Breakfast: 1 bagel with poppyseeds spread with toffutti cream cheese. One coffee.

- Morning and afternoon teas: 1 small packet of vegetable chips (baked). 1/2 rockmelon + one soy yoghurt. One cup of tea.

- Lunch: Garden salad with kalamata olive and 3 bean combination. Same as Day 1 with unlimited vegetables.

- Dinner: Vegetable canneloni - Sweet and white potato combined (1 small potato, 1/2 a medium sweet potato) with sauteed onion mixed through it. (3 tubes) topped with tomato puree and spices.

Day 5

- Breakfast: 3/4 cups of cheerios with 1/2 cup of almond milk + dried fruit for snacking

- Morning and afternoon teas: Strawberry and banana smoothie (1/2 cup of almond milk) with 5-6 strawberries and half a banana. 1 teaspoon of vanilla for taste or same measurement of agave nectar.

- Lunch: Hashbrown hamburger: Low fat hamburger roll topped with hashbrown (baked) and salad. Water, water and more water.

- Dinner: 2 mock "hotdogs" with steamed vegetables and mustard gravy.

Day 6

- Breakfast: Scrambled curry tofu with mushroom and onion. One cup of orange juice unsweetened.

- Morning and afternoon teas: 3 fresh apricots. 2 vitawheat crackers with marmite.

- Lunch: Baked beans and toast (2 slices). 1/2 cup of beans. Cup of coffee.

- Dinner: Vegetable spring rolls with home made/baked sweet potato wedges and salad.

Day 7

- Breakfast: Grilled tomatoes on toast. Salt and pepper. One cup of tea.

- Morning and afternoon teas: Wholegrain crackers with hommus (6 crackers). 2 mandarins. One cup of coffee.


- Meal without the calorie free pass becomes one of the previous lunches or dinners already listed.



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