Monday 3/1 FBG (05.30) Not measured today Breakfast (8.30am): Porridge (almond milk), black & blueberries, walnuts {272 Cal / 37.4g Carbs} .................................2.5 km run to the gym .................................rowing machine (12 x 500m, 30 sec rests) .................................2.5 km jog home Lunch (12pm): Celeriac & apple soup {56 Cal / 9.4g Carbs} Chicken salad {336 Cal / 11.8g Carbs} Persimmon, figs, yoghurt, pistachios {143 Cal / 16.4g Carbs} Dinner (6pm): Prawn & cashew rendang, jasmine rice {527 Cal / 42.3g Carbs} Strawberries, nectarine, yoghurt, almonds {126 Cal / 12.2g Carbs} 5 cups of coffee (3 of them decaf) Calories 1503 Carbs 138.8g Protein 91.3g Fat 56.7g (Sat Fat 11.9g / Trans fats 0.3g) All food cooked from scratch, if you would like a recipe, please just ask
Monday 03/01/2022 07:30 Morning run for 1.5 miles 08:30 Breakfast: Omelette Couple of Black coffees in the morning BG before dinner 5.7 18:00 Lunch: Grilled Chicken Mixed Vegetable stir-fry Cauliflower and Broccoli rice Mozzarella sticks and samosa Salad Roasted almonds and Dark chocolate 19:00 Evening walk for 1.5 miles Tuesday 04/01/2022 FBG(07:00)- 7.8
Tuesday 4/1 FBG (05.30) 4.3 Breakfast (8.30am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.9g Carbs} .................................2.5 km run to the gym .................................rowing machine (12 x 500m, 30 sec rests) .................................2.5 km jog home Lunch (12pm): Tomato & basil soup {54 Cal / 4.7g Carbs} Tuna steak, fennel salad {385 Cal / 4.2g Carbs} Figs, yoghurt, pistachios {118 Cal / 14.0g Carbs} Snack (4pm): Black bun {139 Cal / 22.4g Carbs} Dinner (6pm): Cauliflower casarecce {419 Cal / 52.4g Carbs} Strawberries, peach, yoghurt, pecans {128 Cal / 11.7g Carbs} 5 cups of coffee (3 of them decaf) Calories 1576 Carbs 154.8g Protein 90.1g Fat 58.8g (Sat Fat 12.1g / Trans fats 0.3g) All food cooked from scratch, if you would like a recipe, please just ask
Tuesday 04/01/2022 07:30 Morning run for 1.5 miles 08:30 Breakfast: Avocado dip with boiled eggs and Ryvita Roasted almonds and Dark chocolate Couple of Black coffees in the morning BG before dinner 5.6 18:00 Lunch: Grilled Chicken Tofu and Vegetable stir-fry Mozzarella sticks and samosa Salad Roasted almonds and Dark chocolate 19:00 Evening walk for 1.5 miles Wednesday 05/01/2022 FBG(06:00)- 8.1
Wednesday 05/01/2022 No Morning run 08:30 Breakfast: Skipped Couple of Black coffees in the morning 13:30 Lunch: Spinach Chicken Tofu and Vegetable stir-fry Salad, Samosa and papad Roasted almonds and Dark chocolate 18:30 Evening walk for 1.5 miles Thursday 06/01/2022 FBG(06:30)- 7.3
Wednesday 5/1 FBG (05.30) Not measured today Breakfast (5.30am): Bacon & eggs, mushrooms, baked beans, toast/ OJ {396 Cal / 24.7g Carbs} .................................Half marathon [timer battery failed, but time seemed okay] Lunch (12pm): Sweet potato, coconut & chilli soup {78 Cal / 13.4g Carbs} Chicken, aubergine & hummus salad {365 Cal / 14.8g Carbs} Strawberries, raspberries, yoghurt, almonds {121 Cal / 11.0g Carbs} BG (6pm) 4.1 Dinner (6pm): Roast pheasant, celeriac mash, carrots, turnip, green beans {328 Cal / 31.1g Carbs} Black & blueberries, yoghurt, pecans {123 Cal / 11.2g Carbs} 5 cups of coffee (3 of them decaf) Calories 1464 Carbs 113.6g Protein 102.6g Fat 55.1g (Sat Fat 11.6g / Trans fats 0.2g) All food cooked from scratch, if you would like a recipe, please just ask
Thursday 6/1 FBG (05.30) 4.0 Exercise free day Breakfast (8am): Porridge (almond milk), strawberries, blueberries, walnuts {277 Cal / 37.5g Carbs} Lunch (12pm): Curried parsnip soup {65 Cal / 9.4g Carbs} Fig & green bean salad {255 Cal / 29.5g Carbs} Peach, raspberries, yoghurt, pecans {127 Cal / 11.3g Carbs} Snack (4pm): Black bun {153 Cal / 22.7g Carbs} Dinner (6pm): Linguine primavera, salmon {479 Cal / 40.6g Carbs} Plum & blackberry crumble, ice cream {277 Cal / 26.7g Carbs} 5 cups of coffee (3 of them decaf) Calories 1676 Carbs 184.0g Protein 72.4g Fat 63.0g (Sat Fat 11.4g / Trans fats 0.3g) All food cooked from scratch, if you would like a recipe, please just ask
Thursday 06/01/2022 07:30 Morning run for 1.5 miles 08:30 Breakfast: Avocado dip with boiled eggs and Ryvita Roasted almonds and Dark chocolate Couple of Black coffees in the morning BG before dinner 5.9 18:00 Dinner: Chicken Curry Cabbage Stirfry Salad Roasted almonds and Dark chocolate 19:00 Evening walk for 1.5 miles Friday 07/01/2022 FBG(06:30)- 7.2
Friday 7/1 FBG (05.30) Not measured today Breakfast (8am): Porridge (almond milk), peach, raspberries, pecans {279 Cal / 38.1g Carbs} .................................1 km jog to the gym .................................rowing machine (8 x 500m, 30 sec rests) .................................7.5 km run [not timed, too icy to go very fast] Lunch (12pm): Curried parsnip soup {70 Cal / 10.2g Carbs} Tuna & avocado salad {288 Cal / 5.5g Carbs} Black & blueberries, yoghurt, walnuts {127 Cal / 11.8g Carbs} Dinner (6pm): Friday meal with Bubble. She cooked this week. Mushroom pate [home made, an Xmas present], toast/ Manzanilla (3oz) {297 Cal / 24.1g Carbs} Leek, goats cheese & walnut tart, fennel salad / Malbec (2 glasses) {614 Cal / 10.4g Carbs} Malaga ice cream {168 Cal / 23.7g Carbs} 5 cups of coffee (3 of them decaf) Calories 1893 Carbs 140.8g Protein 65.6g Fat 81.8g (Sat Fat 22.9g / Trans fats 0.8g) All food cooked from scratch, if you would like a recipe, please just ask
Hi, I have friends staying tonight so am a little tied up. I'll post it in a day or two when I get a minute.
Saturday 8/1 FBG (05.30) 3.9 Breakfast (8am): Porridge (almond milk), strawberries, raspberries, pecans {275 Cal / 37.7g Carbs} Lunch (12pm): Sweet potato, coconut & chilli soup, toast {202 Cal / 33.8g Carbs} Black & blueberries, yoghurt, walnuts {120 Cal / 11.7g Carbs} Dinner (6pm): Long walk with friends along the coast, then take away from a chippy Scampi & chips {579 Cal / 52.8g Carbs} Back home Peach, raspberries, yoghurt, hazelnuts {128 Cal / 11.3g Carbs} 5 cups of coffee (2 of them decaf) Calories 1356 Carbs 154.3g Protein 68.2g Fat 42.4g (Sat Fat 5.6g / Trans fats 0.1g) Sunday 9/1 FBG (05.30) Not measured today ..............................5 km walk Breakfast (8am): Scrambled eggs, smoked salmon, trout roe, avocado toast/ Juice from one orange {519 Cal / 26.7g Carbs} Lunch (12pm): Mushroom & fennel soup {40 Cal / 2.1g Carbs} Spinach salad with dates & almonds {264 Cal / 20.4g Carbs} Persimmon, kiwi, yoghurt, pistachios {130 Cal / 13.4g Carbs} Dinner (6pm): Duck with cherry sauce, celeriac dauphinoise, carrots, green beans/ Shiraz (5oz) {687 Cal / 27.3g Carbs} Pear, blackberries, yoghurt, walnuts {133 Cal / 13.7g Carbs} 5 cups of coffee (3 of them decaf) Calories 1822 Carbs 110.8g Protein 112.3g Fat 80.2g (Sat Fat 19.5g / Trans fats 0.4g) All food cooked from scratch, if you would like a recipe, please just ask
Friends went home this afternoon, so I have time now. Hop that you enjoy it. Rendang paste If you don't have time, you can buy rendang paste from several suppliers, including Sainsburys. 6 cloves garlic, finely chopped 1 inch ginger 1 inch galangal 2 lemongrass stalks (or 1 teaspoon of lemongrass paste) 3 shallots, finely chopped 2 teaspoons tamarind paste Chilli according to taste [i do like quite a lot] Mix ingredients in a pestle & mortar Prawn & cashew rendang Feeds 4 300g squash or sweet potato cut into 2cm dice 180g prawns 75g cashews 250ml coconut milk 50g diced shallots 100g mango cut into 2cm dice 75g baby spinach 1. Toss the squash in olive oil and roast at 180C until softened 2. Soften the onion in a large frying pan. 3. Add the paste and the coconut milk and heat. 4. Add cashews, mango, prawns and squash. Heat for 5 minutes. 5. Add spinach, cover and heat for another 2 minutes, until spinach is wilted. Serve with rice or flatbread. A very quick, simple meal if you are using a premade paste. I usually bulk make the paste and freeze a few portions for a quick meal if I am pushed for time. Hope that you enjoy it.
Saturday 08/01/2022 FBG(06:30)- 8.1 Sunday 09/01/2022 FBG(06:30)- 8.1 08:00 Badminton for an hour 09:30 Breakfast: Avocado dip with boiled eggs and Ryvita Roasted Nuts and Dark chocolate Couple of Black coffees in the morning BG before dinner 6.9 18:00 Dinner: Grilled Chicken Cauliflower and Broccoli rice Salad Roasted Nuts and Dark chocolate No Evening walk Monday 10/01/2022 FBG(06:30)- 7.6
Monday 10/1 FBG (05.30) 4.2 ...............................11 km run [54 min 31 sec, my 2nd fastest time] Breakfast (8am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.8g Carbs} Snack (11am): Banana {69 Cal / 15.8g Carbs} .................................1 km jog to the gym .................................rowing machine (8 x 500m, 30 sec rests) .................................1 km jog back home Lunch (12pm): Tomato & lentil soup {90 Cal / 13.5g Carbs} Spinach & almond salad [leftovers] {241 Cal / 20.4g Carbs} Peach, raspberries, yoghurt, hazelnuts {126 Cal / 12.1g Carbs} Dinner (6pm): Lemon sole in breadcrumbs, sweet potato fries, peas, sweetcorn {545 Cal / 45.9g Carbs} Cherries, strawberries, yoghurt, pecans {134 Cal / 12.0g Carbs} 5 cups of coffee (3 of them decaf) Calories 1527 Carbs 163.9g Protein 61.7g Fat 60.3g (Sat Fat 7.6g / Trans fats 0.2g) All food cooked from scratch, if you would like a recipe, please just ask
Monday 10/01/2022 07:30 Morning run for 1.5 miles 06:30 Breakfast: Omelette Roasted Nuts and Dark chocolate Couple of Black coffees in the morning BG before dinner 6.6 18:00 Dinner: Tofu curry Samosa and mozzarella sticks Salad Roasted Nuts and Dark chocolate 18:30 Evening walk for 1.5 miles Tuesday 11/01/2022 FBG(08:30)- 7.9
Tuesday 11/1 FBG (05.30) Not measured today Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {275 Cal / 38.5g Carbs} .................................2.5 km jog to the gym .................................rowing machine (12 x 500m, 30 sec rests) .................................1 km jog back home Snack (7am): Mackerel in tomato sauce [straight from the can] {232 Cal / 2.5g Carbs} .................................2.5 km jog to the gym .................................rowing machine (8 x 500m, 30 sec rests) .................................1 km jog back home Snack (11.45am): Cookie [blood sugar felt extremely low] {116 Cal / 14.6g Carbs} Lunch (12pm): Mushroom & fennel soup {40 Cal / 2.1g Carbs} Chicken salad {323 Cal / 10.9g Carbs} Cherries, strawberries, yoghurt, hazelnuts {136 Cal / 11.8g Carbs} Dinner (6pm): Jackfruit curry, fennel seed paratha {498 Cal / 46.5g Carbs} Peach, raspberries, yoghurt, pecans {138 Cal / 11.6g Carbs} 5 cups of coffee (3 of them decaf) Calories 1805 Carbs 145.5g Protein 98.4g Fat 82.3g (Sat Fat 17.3g / Trans fats 0.3g) All food cooked from scratch, if you would like a recipe, please just ask
Tuesday 11/01/2022 Morning run Skipped Breakfast: Skipped Couple of Black coffees in the morning 13:30 Lunch: Chickpea and Courgette stir-fry Salmon fillet Salad and papad Roasted Nuts and Dark chocolate 18:30 Evening walk for 1.5 miles Wednesday 12/01/2022 FBG(08:30)- 7.7
Wednesday 12/1 FBG (05.30) 4.2 .................................5 km walk Breakfast (7.30 am): Scrambled eggs, avocado toast, mushrooms, toast/ OJ {528 Cal / 32.4g Carbs} Lunch (12pm): Tomato & lentil soup, toast {192 Cal / 27.9g Carbs} Pear, blackberries, yoghurt, walnuts {137 Cal / 12.5g Carbs} BG (6pm): 3.9 Dinner (6pm): Linguine with squid & fennel/ Durif (5oz) {513 Cal / 52.4g Carbs} Warm brownie, cherries, ice cream {244 Cal / 28.9g Carbs} 5 cups of coffee (3 of them decaf) Calories 1662 Carbs 161.1g Protein 66.7g Fat 62.7g (Sat Fat 17.3g / Trans fats 0.4.g) All food cooked from scratch, if you would like a recipe, please just ask