Matthew Lake's Diet

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Below is an example of all the foods I eat in one day, although I do change a few things around. I don't always have fish, sometimes I don't eat any meat and get my protein from egg whites or whey protein powder. I also alternate between having sweet potato or carrots. Everything else pretty much stays the same and I tend to have either 2-3 meals a day. I take supplements with each meal (included in Nutritonal analysis) and try to aim between 1750 - 1800 k/cal. I have been on a Calorie Restricted diet since March 2005 and started at age 20. My personal CR website can found at Matts CR

Update 20.9.2007

I have now changed my diet around a bit to make it more nutrient dense by taking out some foods and adding in more vegetables. New snapshot of diet will be updated here shortly.

Food List Diet example----

Macronutrient ratio C=46 F=31 P=23

  1. Quaker Rolled Oats (w/water) 50g
  2. Bananas, raw 80g
  3. Blueberries, raw 50g
  4. Nuts, almonds, dried, unblanched 20g
  5. Whey Protein drink (w/water) 25g
  6. Walnuts 06g
  7. Lindt Dark Chocolate Excellence 85% 10g
  8. low fat stawberry yoghurt(omega3) 150g
  9. Fish oil 5ml
  10. Apples, raw, with skin 150g
  11. Broccoli, steamed 250g
  12. Cauliflower, steamed 250g
  13. Brussels sprouts, steamed 150g
  14. Beans, snap, without salt 135g
  15. Onions, raw 100g
  16. Tesco Hot Salsa 15g
  17. Spinach, raw 200g
  18. Leeks, (bulb and lower leaf-portion), raw 100g
  19. Tomatoes, orange, raw 200g
  20. Oil, olive, salad or cooking 13.5g
  21. Whey Protein drink (w/water) 25g
  22. Sweetpotato with skin, steamed 150g
  23. Salmon fillets 50g
  24. Zinc 15mg 15mg
  25. Spices, basil, ground 5g
  26. Garlic, raw 6g
  27. Spices, turmeric, ground 2g
  28. Essential Mix (36 vitamin/minerals) 7g

NUTRIENT TOTALS WITHOUT SUPPLEMENATION

Calories 1769.28__cal 104% Protein 103.13__gm 164% RDA Total Fat 61.22gm 108% Sat. Fat 11.59gm 102% Mono. Fat 27.43gm 74% Poly. Fat 12.64gm 149% Carbohydrate 250.51gm 107% Fiber 59.18gm 197% Cholesterol 56.80mg 57% Vit. A 60573.27IU 1211% RDA Vit. B6 3.40mg 170% RDA Vit. B12 2.82mcg 141% RDA Vit. C 428.37mg 857% RDA Vit. E 19.59mg 196% RDA Thiamine 1.44mg 96% RDA Folacin 1037.17mcg 519% RDA Riboflavin 2.10mg 123% RDA Niacin 17.11mg 90% RDA Panto. Acid 5.81mg 116% SA Calcium 1070.39mg 89% RDA Copper 2.18mg 109% SA Iron 21.99mg 220% RDA Magnesium 717.79mg 205% RDA Manganese 8.76mg 292% SA Phosphorus 1527.59mg 127% RDA Potassium 6165.84mg 308% RDA Selenium 73.92mcg 106% RDA Sodium 597.35mg 119% SA Zinc 9.03__mg 60% RDA


NUTRIENT TOTALS WITH SUPPLEMENATION

Calories 1792.04cal Protein 103.13gm 164% Total Fat 61.22gm 108% Sat. Fat 11.59gm 102% Mono. Fat 27.43gm 74% Poly. Fat 12.64gm 149% Carbohydrate 250.51gm 107% Fiber 59.18gm 197% Cholesterol 56.80mg 57% Vit. A 66543.19IU 1331% RDA Vit. B6 13.07mg 654% RDA Vit. B12 16.48mcg 824% RDA Vit. C 684.47mg 1369% RDA Vit. E 76.50mg 765% RDA Thiamine 8.27mg 551% RDA Folacin 1492.46mcg 746% RDA Riboflavin 9.49mg 559% RDA Niacin 45.57mg 240% RDA Panto. Acid 5.81mg 116% SA Calcium 1377.70mg 115% RDA Copper 2.75mg 137% SA Iron 21.99mg 220% RDA Magnesium 837.30mg 239% RDA Manganese 10.07mg 336% SA Phosphorus 1527.59mg 127% RDA Potassium 6222.18mg 311% RDA Selenium 187.74mcg 268% RDA Sodium 597.3_mg 119% SA Zinc 37.79mg 252% RDA

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