Critique my diet

samuelf

If you're incredibly bored that is. But seriously, any feedback would be welcome. Put 7 days of eating into a table to make it a little easier on the eye.

Looking to drop a little bit of body fat (currently at 82kg but not sure what my bf% is, there's definitely some anyway). But also lifting weights so need to fuel that at the same time.

Day 1|Food
Breakfast|2 eggs and 3 slices of bacon, scrambled together. Cooked in olive oil
Snack|Black coffee with two slices of Coconut Walnut bread
Lunch|Tin of sardines in olive oil
Snack|Black coffee with homemade bar (hazelnut butter, almond flour, almonds, whey, sesame seeds and sunflower seeds)
Dinner|Coconut Chicken Curry (fried chicken fillets with two green peppers, 200ml of coconut milk poured in along with some cumin, turmeric and paprika). Served with cauliflower rice (with added tamari, sesame oil, paprika and turmeric). Side of boiled broccoli topped with parmesan.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 2|Food
Breakfast|2 slices of bacon fried in butter, with two slices of Coconut Walnut bread. And a cappuccino.
Lunch|Leftovers re-heated (Coconut Chicken Curry) with a side of boiled broccoli topped with parmesan.
Dinner|200g of steak fried in butter. Served with grated zucchini (with added tamari, sesame oil, paprika and turmeric).
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 3|Food
Breakfast|100g of steak re-heated (leftovers) with 2 eggs scrambled.
Snack|Black coffee with two slices of Coconut Walnut bread.
Lunch|Tin of sardines in olive oil. And an avocado and apple.
Snack|Black coffee with a handful of almonds.
Dinner|400g of minced beef with some hot sauce and some parmesan. Also a head of broccoli with parmesan.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 4|Food
Breakfast|3 eggs scrambled. Black coffee with two slices of Coconut Walnut bread.
Lunch|Tin of sardines in olive oil. Apple afterwards.
Snack|Handful of almonds and some sunflower seeds. With a black coffee.
Dinner|Antipasti and some Bresaola with parmesan
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 5|Food
Breakfast|3 eggs scrambled. Black coffee with some coconut bark.
Lunch|Whey shake with water. Tin of sardines in olive. Apple afterwards.
Snack|Black coffee with a handful of almonds.
Dinner|3 pork chops cooked in butter. Served with a side of cauliflower rice (with added tamari, sesame oil, paprika and turmeric)
Snack|100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 6|Food
Breakfast|3 scrambled eggs and 2 fried slices of bacon. Espresso with a drop of coconut milk.
Snack|250ml of coconut milk with some added water and 30g of whey.
Lunch|200g of beef with a side of cauliflower rice (with added tamari, sesame oil, paprika and turmeric)
Snack|Apple, avocado and a handful of almonds
Dinner|100g of beef re-heated with 2 scrambled eggs.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 7|Food
Breakfast|Scrambled eggs with 3 slices of chorizo. Some pineapple and melon afterwards. Black coffee.
Snack|Cappucino made with full fat milk.
Dinner|2 Cod Fillets with a side of fried grated broccoli and parmesan mixed through.
Snack|150g of frozen berries mixed with 200ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.

Stench Blossoms

I think that looks fairly spot on.

How many calories is it and how many do you need ?

samuelf

Haven't really totted that up properly yet. Might do it this week on CRON-o-Meter and see what it brings up. As for what I need, I've gone for weight loss at 15% less than my daily calorie needs so in the 2900 - 3000 range. But I need to double check on that end of things.

Very decent setup, you're eating a lot of the right types of foods, and if you stick to something like that you will find it easy to get to a healthier bodyfat.

Again (a current theme) I'd have reservations about how little vegetables you are eating.

Spinach, Kale, Pak Choi, Savoy Cabbage, Cauliflower, Brocolli, Chard, ButterHead Lettuce (i.e Green Leafy / Cruciferous Vegetables) of all shapes sizes and varieties should be eaten as often as you can. Tiny calorie impacts, massive nutritional benefits.

samuelf

Yeah I know I need to up my vegetable intake, a little lacking. What's missing from above is the week before where I was making omelettes with some frozen spinach, parma ham and goat's cheese. Just didn't make them over those seven days for whatever reason.

And one problem I'm having is the time it's taking to do all of the above. Just seems like I'm in the kitchen the whole time, going to have to find a way of speeding up things or just cooking larger batches of food.

--Kaiser--

Steak for breakfast, a man/woman after my own heart!

What's the coconut Walnut bread btw?

re: the prep time, the freezer and good snaplock tupperware are your saviour.

I do the double meal option.
i.e Monday nights dinner is Tuesday's lunch. I just make two portions of food on the Monday night, one for the plate, one for the lunchbox.

samuelf

Coconut walnut bread is:

6 eggs
1/2 cup of kerrygold butter
1/2 tsp of sea salt
3/4 cup of coconut flour
and a few walnut halves thrown in, maybe 20-25

Bake it for 40 mins or so.

Sounds good, expensive though! (€ and calories)

samuelf

Don't consider it too expensive. 6 eggs = €1.60. Butter = €0.50. Sea Salt = €0.01. Coconut Flour = €0.80. Walnuts = €0.30. Total = €3.21. Not too bad IMO. Used to spend close to that on batch bread and have it gone in two days. This lasts me around 5 days or so.

Calories? Meh!

Coconut Flour is crazy expensive! How are you getting it that cheap?

samuelf

€4.95 for 800g...maybe 3/4 cup is more than I calculated?

Katgurl

Oh my good god, I know you're looking for nutritional feedback but that menu looks delicious!

samuelf

Ha, I wouldn't say delicious but it's a step up from eating boring bowls of porridge. I'm happy to have that much coconut milk, just wondering if that's an okay amount (whatever the hell okay means!).

And am I eating too many nuts? Are hazelnuts every evening a bit much? Definitely finishes off that snack in the evening nicely

dor843088

samuelf wrote: »

If you're incredibly bored that is. But seriously, any feedback would be welcome. Put 7 days of eating into a table to make it a little easier on the eye.

Looking to drop a little bit of body fat (currently at 82kg but not sure what my bf% is, there's definitely some anyway). But also lifting weights so need to fuel that at the same time.

Day 1|Food
Breakfast|2 eggs and 3 slices of bacon, scrambled together. Cooked in olive oil
Snack|Black coffee with two slices of Coconut Walnut bread
Lunch|Tin of sardines in olive oil
Snack|Black coffee with homemade bar (hazelnut butter, almond flour, almonds, whey, sesame seeds and sunflower seeds)
Dinner|Coconut Chicken Curry (fried chicken fillets with two green peppers, 200ml of coconut milk poured in along with some cumin, turmeric and paprika). Served with cauliflower rice (with added tamari, sesame oil, paprika and turmeric). Side of boiled broccoli topped with parmesan.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 2|Food
Breakfast|2 slices of bacon fried in butter, with two slices of Coconut Walnut bread. And a cappuccino.
Lunch|Leftovers re-heated (Coconut Chicken Curry) with a side of boiled broccoli topped with parmesan.
Dinner|200g of steak fried in butter. Served with grated zucchini (with added tamari, sesame oil, paprika and turmeric).
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 3|Food
Breakfast|100g of steak re-heated (leftovers) with 2 eggs scrambled.
Snack|Black coffee with two slices of Coconut Walnut bread.
Lunch|Tin of sardines in olive oil. And an avocado and apple.
Snack|Black coffee with a handful of almonds.
Dinner|400g of minced beef with some hot sauce and some parmesan. Also a head of broccoli with parmesan.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 4|Food
Breakfast|3 eggs scrambled. Black coffee with two slices of Coconut Walnut bread.
Lunch|Tin of sardines in olive oil. Apple afterwards.
Snack|Handful of almonds and some sunflower seeds. With a black coffee.
Dinner|Antipasti and some Bresaola with parmesan
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 5|Food
Breakfast|3 eggs scrambled. Black coffee with some coconut bark.
Lunch|Whey shake with water. Tin of sardines in olive. Apple afterwards.
Snack|Black coffee with a handful of almonds.
Dinner|3 pork chops cooked in butter. Served with a side of cauliflower rice (with added tamari, sesame oil, paprika and turmeric)
Snack|100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 6|Food
Breakfast|3 scrambled eggs and 2 fried slices of bacon. Espresso with a drop of coconut milk.
Snack|250ml of coconut milk with some added water and 30g of whey.
Lunch|200g of beef with a side of cauliflower rice (with added tamari, sesame oil, paprika and turmeric)
Snack|Apple, avocado and a handful of almonds
Dinner|100g of beef re-heated with 2 scrambled eggs.
Snack|120g of frozen berries mixed with 100ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.Day 7|Food
Breakfast|Scrambled eggs with 3 slices of chorizo. Some pineapple and melon afterwards. Black coffee.
Snack|Cappucino made with full fat milk.
Dinner|2 Cod Fillets with a side of fried grated broccoli and parmesan mixed through.
Snack|150g of frozen berries mixed with 200ml of coconut milk and a handful of chopped hazelnuts and 25g of 85% dark chocolate.

Way too much fat not enough carbs or protein .