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Update Dec 1 food journal with homemade cookies entry #8

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Update Dec 1 food journal with homemade cookies entry #8

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109 changes: 56 additions & 53 deletions food-journal/2025-12-01.md
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# 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_
Expand All @@ -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_
Expand All @@ -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_