Matthew Lake's Diet
From CRSWiki
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
- Quaker Rolled Oats (w/water) 50g
- Bananas, raw 80g
- Blueberries, raw 50g
- Nuts, almonds, dried, unblanched 20g
- Whey Protein drink (w/water) 25g
- Walnuts 06g
- Lindt Dark Chocolate Excellence 85% 10g
- low fat stawberry yoghurt(omega3) 150g
- Fish oil 5ml
- Apples, raw, with skin 150g
- Broccoli, steamed 250g
- Cauliflower, steamed 250g
- Brussels sprouts, steamed 150g
- Beans, snap, without salt 135g
- Onions, raw 100g
- Tesco Hot Salsa 15g
- Spinach, raw 200g
- Leeks, (bulb and lower leaf-portion), raw 100g
- Tomatoes, orange, raw 200g
- Oil, olive, salad or cooking 13.5g
- Whey Protein drink (w/water) 25g
- Sweetpotato with skin, steamed 150g
- Salmon fillets 50g
- Zinc 15mg 15mg
- Spices, basil, ground 5g
- Garlic, raw 6g
- Spices, turmeric, ground 2g
- 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
