diff --git a/food-journal/2025-12-01.md b/food-journal/2025-12-01.md index 79b9405..d850475 100644 --- a/food-journal/2025-12-01.md +++ b/food-journal/2025-12-01.md @@ -1,30 +1,30 @@ # Monday 1st, 2025 -Solid breakfast with protein and whole grains; fruit snacks add carbs, and a hearty pork-and-veg dinner brings protein up while pushing fats near the target. +Balanced meals through dinner, but a big homemade-cookie portion pushed calories, carbs, and fats well past targets; protein remains moderate, so prioritize vegetables, lean protein, and water tomorrow to re-center. ## Nutritional Facts | Nutritional Facts | Goal | Consumed | Progress | |-------------------|-----:|---------:|---------:| -| Calories | 2100 | 1745 | 83% | -| Carbs | 230g | 205 | 89% | -| Fats | 70g | 63 | 90% | -| Proteins | 160g | 103.9 | 65% | -| Fibers | 35g | 25 | 71% | +| Calories | 2100 | 2385 | 114% | +| Carbs | 230g | 293 | 127% | +| Fats | 70g | 95 | 136% | +| Proteins | 160g | 111.9 | 70% | +| Fibers | 35g | 29 | 83% | ## Entries ### Breakfast -Protein-forward open-faced sandwiches added; breakfast now covers a quarter of daily calories, so keep lunch/dinner vegetable-heavy with lean protein. +Protein-forward open-faced sandwiches deliver about one-fifth of the day's calories; keep next meals vegetable-heavy with lean protein to counter the late sweets. -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 480 | 23% | -| Carbs | 64 | 28% | -| Fats | 18 | 26% | -| Proteins | 28 | 18% | -| Fibers | 5 | 14% | +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 480 | 20% | +| Carbs | 64 | 22% | +| Fats | 18 | 19% | +| Proteins | 28 | 25% | +| Fibers | 5 | 17% | - Coffee (3) with milk (~30ml each) _~120cal, ~15g carbs, ~9g fat, ~3g protein_ @@ -35,55 +35,55 @@ Protein-forward open-faced sandwiches added; breakfast now covers a quarter of d No entries logged yet. -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 0 | 0% | -| Carbs | 0 | 0% | -| Fats | 0 | 0% | -| Proteins | 0 | 0% | -| Fibers | 0 | 0% | +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 0 | 0% | +| Carbs | 0 | 0% | +| Fats | 0 | 0% | +| Proteins | 0 | 0% | +| Fibers | 0 | 0% | ### Lunch -Quick fruit boost adds carbs; keep the next meal protein-forward with veggies to steady blood sugar. +Quick fruit boost adds carbs; aim for protein and fiber later to cushion the sugar-heavy evening. -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 210 | 10% | -| Carbs | 54 | 23% | -| Fats | 0.6 | 1% | -| Proteins | 0.8 | 1% | -| Fibers | 6 | 17% | +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 210 | 9% | +| Carbs | 54 | 18% | +| Fats | 0.6 | 1% | +| Proteins | 0.8 | 1% | +| Fibers | 6 | 21% | - Bananas (2 medium) _~210cal, ~54g carbs, ~0.6g fat, ~0.8g protein, ~6g fiber_ ### Afternoon Snack -Extra fruit adds quick carbs; aim for protein and veggies at dinner to level out the macro balance. +Extra fruit adds quick carbs; the later sweets make protein and vegetables even more important at upcoming meals. -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 210 | 10% | -| Carbs | 54 | 23% | -| Fats | 0.6 | 1% | -| Proteins | 0.8 | 1% | -| Fibers | 6 | 17% | +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 210 | 9% | +| Carbs | 54 | 18% | +| Fats | 0.6 | 1% | +| Proteins | 0.8 | 1% | +| Fibers | 6 | 21% | - Bananas (2 medium) _~210cal, ~54g carbs, ~0.6g fat, ~0.8g protein, ~6g fiber_ ### Dinner -Big pork portion with root-veg mash and salad raises protein substantially while bringing fats close to the daily cap; carbs stay moderate and fiber improves. +Big pork portion with root-veg mash and salad raises protein substantially; fats were acceptable until the cookies pushed them past the cap. -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 845 | 40% | -| Carbs | 33 | 14% | -| Fats | 43.8 | 63% | -| Proteins | 74.3 | 46% | -| Fibers | 8 | 23% | +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 845 | 35% | +| Carbs | 33 | 11% | +| Fats | 43.8 | 46% | +| Proteins | 74.3 | 66% | +| Fibers | 8 | 28% | - Pulled pork (250g total) _~605cal, ~0g carbs, ~31.8g fat, ~68.3g protein_ @@ -94,12 +94,15 @@ Big pork portion with root-veg mash and salad raises protein substantially while ### Night Snack -No entries logged yet. +Large homemade-cookie portion capped the day with a sugar- and fat-heavy spike, pushing calories and carbs above goal; hydrate and plan a lighter, protein-forward breakfast tomorrow. + +| Nutritional Facts | Consumed | Impact (vs Totals) | +|-------------------|---------:|------------------:| +| Calories | 640 | 27% | +| Carbs | 88 | 30% | +| Fats | 32 | 34% | +| Proteins | 8 | 7% | +| Fibers | 4 | 14% | -| Nutritional Facts | Consumed | Impact (vs Goal) | -|-------------------|---------:|-----------------:| -| Calories | 0 | 0% | -| Carbs | 0 | 0% | -| Fats | 0 | 0% | -| Proteins | 0 | 0% | -| Fibers | 0 | 0% | +- Homemade cookies (about four large pieces) + _~640cal, ~88g carbs, ~32g fat, ~8g protein, ~4g fiber_