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Fasting Blood Sugar this morning + yesterday's food AND physical activity

Sunday 05/07
FBG (5.30 am) 4.0
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast, grapefruit juice {586 Cal / 29.6g Carbs}

Lunch (12pm): Avgolemono soup, croutons {272 Cal / 30.6g Carbs}
Galia melon, kiwi, yoghurt, pistachios {143 Cal / 13.2g Carbs}

Dinner (6pm): Duck breast, roast potatoes, carrots, green beans/ Merlot (2 glasses) {652 Cal / 44.1g Carbs}
Rhubarb crumble, ice cream {376 Cal / 38.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2071
Carbs 162.7g
Protein 93.4g
Fat 85.1g (Sat Fat 22.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 5.4
Yesterdays exercise
20 minutes weights
15 mins Pilates
10 mins stretches
Food
B - Chia seed pudding with seeds
L - 2 boiled eggs with celery
D - Black farmer sausages with salad
Snacks
Olives, celery with peanut butter.
Drinks
Rooibos green tea
Mint tea, camomile tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
Sparkling mineral water throughout the day
 
monday
Libre 5
Contour 5.1
Sunday food
B/greek yogurt with nuts seeds & berries
S/protein shake with almond milk
L/sausage & egg keto bagel
D/lamb shank in mint sauce, broccoli & cauliflower cheese
Exercise
20 mile bike ride
Gardening
 
Libre 5.3
Yesterdays food
B/scrambled eggs with mozzarella blueberries & walnuts
S/latte collagen & Brazil nuts
L/cheese toastie lime & chilli chicken
D/salmon fillet broccoli & low carb pasta
Exercise
30 minutes yoga
 
Monday 06/07
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), black & blueberries, walnuts {288 Cal / 39.7g Carbs}

Lunch (12pm): Avgolemono soup, avocado toast {348 Cal / 32.2g Carbs}
Peach, strawberries, yoghurt, pecans {152 Cal / 10.6g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli {467 Cal / 52.9g Carbs}
Chocolate mousse, raspberries {198 Cal / 18.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1495
Carbs 160.4g
Protein 60.3g
Fat 61.3g (Sat Fat 13.3g / Trans fats 0.1g)

Tuesday 07/07
FBG (5.30 am) 4.0

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, peanut butter {317 Cal / 38.0g Carbs}
..................................12 km run [61 min 42 sec] New PB by 6 seconds
Felt very good after 3 days without exercise.
Breakfast 2 (7.30am): Mackerel (in tomato sauce), grapefruit juice {219 Cal / 11.1g Carbs}

Lunch (12.30pm): Scrambled eggs, avocado toast {390 Cal / 20.9g Carbs}
Galia melon, strawberries, yoghurt, pistachios {131 Cal / 10.9g Carbs}

BG (6pm) 3.9
Dinner (6.30pm): At friend's house for dinner, values estimated
Allotment risotto [courgette, pea, broad bean & celery] {217 Cal / 29.8g Carbs}
Caramelized garlic & goats cheese tart, new potatoes, salad {585 Cal / 33.1g Carbs}
Rhubarb & redcurrant crumble, ice cream {245 Cal / 27.4g Carbs}
Montagny (2 glasses) / St.Emillion (1 glass) {318 Cal / 10.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2464
Carbs 188.8g
Protein 83.5g
Fat 114.7g (Sat Fat 34.8g / Trans fats 1.0g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 08/07
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), black & blueberries, hazelnuts {307 Cal / 40.3g Carbs}

Snack (10.30am): Toast & peanut butter {153 Cal / 18.5g Carbs}

Lunch (1pm): Out for lunch with friends, values estimated
Tapas [octopus, gambas pil pil, patatas bravas, salad[, Vermut Bianco (x2) {587 Cal / 46.3g Carbs}
Basque Cheesecake [shared] {181 Cal / 21.3g Carbs}

Dinner (6.30pm): Mushrooms & baked beans on toast {301 Cal / 39.4g Carbs}
Pear, blackberries, yoghurt, walnuts {163 Cal / 11.5g Carbs}

5 cups of coffee {2 of them decaf)

Calories 1734
Carbs 184.0g
Protein 80.3g
Fat 57.0g (Sat Fat 11.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.6
Contour 4.8
Yesterdays food
B/3 scrambled eggs on sourdough toast blueberries & walnuts
S/latte collagen Brazil nuts
L/rib of beef & rainbow salad
S/2 pork steaks broccoli low carb pasta & parmesan
Am
20 minutes strength training
Pm
Peleton
45 minutes endurance ride (zone 2 training)
10 minutes stretch
 
Thursday 09/07
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, hazelnuts {326 Cal / 40.7g Carbs}
..................................10 km jog
Rehydration (7.30am): Orange juice, grapefruit juice, mineral water {84 Cal / 18.5g Carbs}

Lunch (12.30pm): Chicken & avocado salad {365 Cal / 5.4g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 10.6g Carbs}

Snack (3pm): Magnum classic {239 Cal / 24.0g Carbs}
Purely medicinal, needed to cool down!

Dinner (6pm): Salmon, new potatoes, asparagus, green beans, peas {479 Cal / 34.3g Carbs}
Strawberries, creme fraiche, pecans {150 Cal / 11.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1843
Carbs 151.9g
Protein 101.9g
Fat 83.0g (Sat Fat 21.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.4
Yesterdays food
B/greek yogurt with nuts seeds & berries
S/latte collagen spinach & pepper bites Brazil nuts
L/roast beef rainbow salad strawberries & cream
S/protein shake with almond milk
D/cheese omelette
Exercise
Am
30 minutes strength training
Pm
60 minutes Bolton intervals row
5 minutes stretch
 
Friday 10/07
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Bacon & mushrooms, baked beans/
Toast & marmalade, grapefruit juice {434 Cal / 46.6g Carbs}

Lunch (12pm): Tuna steak, avocado salad {344 Cal / 7.9g Carbs}
Plum, blackberries, yoghurt, walnuts {160 Cal / 14.6g Carbs}

BG (6pm) 4.0
Dinner (6pm): Aubergine & lemon risotto, lamb chop {577 Cal / 58.3g Carbs}
Mango, kiwi, passion fruit, yoghurt, pistachios {179 Cal / 19.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1736
Carbs 153.0g
Protein 82.2g
Fat 75.2g (Sat Fat 19.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre Saturday 5.2
Fridays food
B/scrambled eggs an avocado walnuts & blueberries
S/latte Brazil nuts spinach & pepper egg bites
L/ham cheese & tomato sandwich
D/roast beef rainbow salad
Exercise
Am
30 minutes strength training
Pm
Peleton
45 minutes pro cyclist threshold ride
10 minutes stretch
 
Sunday
Libre 4.8
Yesterdays food
3 scrambled eggs with mozzarella walnuts & blueberries
S/protein shake with almond milk slice cinnamon & raisin toast & butter
L/skipped
S/rump steak & roasted vegetables
D/d/g & seed crackers few salted peanuts
Exercise
10 minutes treadmill
80 minutes strength training
10 minutes row
 
Saturday 11/07
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast, OJ {551 Cal / 31.6g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {75 Cal / 11.9g Carbs}
Chicken tikka, pickles, salad {375 Cal / 17.6g Carbs}
Blackberries, blackcurrants, yoghurt, walnuts {154 Cal / 12.0g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {491 Cal / 44.2g Carbs}
Strawberries, raspberries, yoghurt, pecans {155 Cal / 11.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1843
Carbs 135.9g
Protein 94.5g
Fat 80.4g (Sat Fat 18.2g / Trans fats 0.2g)

Sunday 12/07
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {334 Cal / 41.8g Carbs}
..................................20 km jog [started as a run, but have quite a sore knee so walked a bit]
Breakfast 2 (8.30am): Mackerel (in tomato sauce) on toast/
Orange juice, grapefruit juice, mineral water {322 Cal / 34.7g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {65 Cal / 10.4g Carbs}
Crab & avocado salad {221 Cal / 5.1g Carbs}
Blackberries, blackcurrants, yoghurt, walnuts {148 Cal / 13.9g Carbs}

Dinner (5.30pm): BBQ pork shoulder, jacket potato, green beans, corn on the cob {654 Cal / 48.5g Carbs}
Solero exotic {98 Cal / 15.0g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1884
Carbs 179.0g
Protein 83.4g
Fat 70.2g (Sat Fat 17.6g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Last edited:
Monday 13/07
FBG (5.30 am) 4.0

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {324 Cal / 42.8g Carbs}
..................................8 km gentle jog

Snack (10am): Sourdough toast with peanut butter & mashed banana, OJ {264 Cal / 38.6g Carbs}
..................................12km run (#20) [63 min 58 sec]
A couple of minutes over PB, but happy with that as I didn't push too hard

Lunch (12.30pm): Sweet potato, coconut & chilli soup {75 Cal / 11.9g Carbs}
Albacore tuna & avocado salad {383 Cal / 5.5g Carbs}
Peach, raspberries, yoghurt, pecans {160 Cal / 13.9g Carbs}

BG (6pm) 3.8
Dinner (6pm): Papardelle al funghi {464 Cal / 50.7g Carbs}
Figs, Greek yoghurt, almonds, honey {170 Cal / 21.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1882
Carbs 191.2g
Protein 80.7g
Fat 88.4g (Sat Fat 17.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5
Contour 5.1
B/3 scrambled eggs with mozzarella walnuts & blueberries
L/latte collagen 3 spinach & pepper egg bites soughdough cheese toastie
D/lamb & mint burger & roasted vegetables kiwi & Lindt 90% dark chocolate
Exercise
Am/20 minutes strength training
Pm
20 minutes Pilates
 
Tuesday 14/07
FBG (5.30 am) Not measured today

Breakfast (7.30am): Porridge (almond milk), blackcurrants, blueberries, walnuts {297 Cal / 40.1g Carbs}
..................................12km run (#20) [61 min 39 sec] PB by 4 seconds

Lunch (12pm): Sweet potato, coconut & chilli soup {64 Cal / 10.2g Carbs}
Lemon chicken salad {330 Cal / 13.4g Carbs}
Strawberries, raspberries, yoghurt, pecans {156 Cal / 11.7g Carbs}

Dinner (6pm): Scampi [made with cod cheeks], fries, baked beans {593 Cal / 57.8g Carbs}
Pear, blackberries, yoghurt, almonds {154 Cal / 14.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1636
Carbs 155.2g
Protein 96.4g
Fat 61.5g (Sat Fat 12.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 15/07
FBG (5.30 am) 4.1
Rest day

Breakfast (7.30am): BBQ pulled pork [leftovers], scrambled eggs, grapefruit juice {439 Cal / 19.1g Carbs}
Wild raspberries [picked today after watering allotment], yoghurt {86 Cal / 8.1g Carbs}

Lunch (12pm): Panzanella with fennel & artichoke {395 Cal / 32.1g Carbs}
Strawberries, blackcurrants, yoghurt, pecans {148 Cal / 13.5g Carbs}

Dinner (6pm): Tarragon chicken, celeriac mash, carrots, green beans {656 Cal / 39.9g Carbs}
Black & blueberries, yoghurt, almonds {162 Cal / 14.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1928
Carbs 133.9g
Protein 112.8g
Fat 95.5g (Sat Fat 22.2g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Contour 4.8
Yesterdays food
B/3 scrambled eggs with mozzarella walnuts & blueberries
S/latte collagen Brazil nuts
L/soughdough cheese toastie strawberries & cream
D/lamb & mint burger & roasted vegetables kiwi 1 square Lindt 90%
Exercise
Am
20 minutes kettlebells
Pm
20 minutes yoga
 
Thursday
Libre 5.2
Wednesday food
B/greek yogurt with nuts seeds & berries
S/latte collagen Brazil nuts
L/ lime & chilli chicken fajita wrap 1/2 protein pouch
D/ lamb & mint burger & salad kiwi Lindt 90% dark chocolate
Exercise
Peloton
45 minutes hiit ride
5 minutes post ride stretch
 
Libre 5.2
Yesterdays food
B/scrambled eggs with Parmesan walnuts blueberries
S/latte collagen Brazil nuts
L/chilli & lime chicken fajita 1/2 protein pouch
s/ protein shake with almond milk
D/ham & cheese sandwich kiwi & Lindt 90% dark chocolate
Exercise
Peloton
60 minutes threshold training
5 minutes stretch
 
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