Week 2 - Nutritional Summary

Week2:

-This week I've been strict and keeping under 2000cal, until the weekend that is. By cutting out the peanuts I was able to keep the average fat amount to 23%. I could cut it less by switching to turkey bacon, but I use the bacon grease to cook the omlet.

Week 1 - Nutritional Summary

Starting on Tuesday I recorded everything I ate on Nutridiary.com. Below is my calories breakdown for the past week. As noted except for Friday (my cheat day), my calories intake for the week has been under 2000calories. As shown below the average for the week is broken down in as Fats:38% Carbs:28% Protein:31% Alcohol:3%


As I reviewed the Data I see that I have too many calories coming from fats and not enough coming from proteins. From there I wanted to look at my daily calorie breakdown.


May 12th:
-This day shows two items of high fat.

1. The first was the (diet-busting) hotdog I ate to tie me over until a late supper.
2. Peanuts, which are high in fat

May 13th:
-This day was an overall low calorie day with the exception of bacon at breakfast.











May 14th:
-This was another very high fat day with 47% of calories coming from fat.
-The high contenders being:

1. sausage muffin
2. peanuts for snacks
3. peanut butter crackers for a snack after volleyball.
4. baked french fries

May 15th:
-This was my so called "cheated day." This day I had a beer, a mixed tropical drink, and two servings of sweet potato fries at different times during the day. This was the one time I went over 2000 calories. Pictures speak louder than words.






May 16th:
-This is one whopped of a fat day with 53% of calories coming from fats. The two main problems are:

1. the t-bone steak
2. peanuts for snacks

All in all I am shocked on how many calories come from fat! My substitution of peanuts for other nuts has been a bad one. Therefore I have looked at the nutritiondata.com website for a nut alternative. Unfortunately I cannot find a low-cal, low-fat, high protein nut. Noteables include:

• Nuts, pistachio nuts, dry roasted, with salt added (1cup) = 727cal, 59g fat, 27g protein
• Nuts, almonds, blanched (1cup) = 842cal, 73g fat, 32g protein
• Soybeans, mature seeds, roasted, no salt added (1cup) = 810cal, 43g fat, 60g protein
  

This week I will try to substitute soynuts for peanuts, and use low-fat mayo instead of regular mayo. When I get hungry I'm going to make a protein shake instead of making fries.

Recipes - Tuna Salad

Serves 1

1 can of tuna
2tbsp mayo
1 tablespoon shredded carrots
1 tablespoon chopped celery
1 tablespoon chopped green onion

Combine and serve

Per Serving: Calories 580 - Total Fat 26g Saturated Fat 4g - Cholesterol 94mg - Sodium 1229mg - Total Carbohydrate 2g - Dietary Fiber 1g - Sugars 1g - Protein 81g

Recipes - Cucumber soup

0.25 cucumber
0.125 cup red onion
0.75 tablespoon dill
0.25 tablespoon mint
0.3125 cup plain yogurt
dash salt
dash black pepper
dash cayenne pepper
dash celery seed

Combine and blend. Chill and serve.

Per Serving: Calories 66 - Total Fat 1g Saturated Fat 1g - Cholesterol 5mg - Sodium 59mg - Total Carbohydrate 9g - Dietary Fiber 1g - Sugars 7g - Protein 5g

Recipes - Island Pork Tenderloin Salad

Serves 2

1 whole pre-marinated pork tenderloin (easier than using the recipe)
4 cups salad greens
1/2cups baby carrots
1/2cups mushrooms
1 bell pepper (slices)
1/2 orange

Cook tenderloin till done, let cool and slice. Combine other ingredients, top with pork and serve.

Recipes - Spinach Scramble

Serves 1

6egg whites
2tbsp frozen spinach/thawed
2tbsp parmesean cheese

Beat spinach and egg whites together. Fry. Flip and put cheese onto. When starts to melt, fold and serve.

Per Serving: Calories 146 - Total Fat 3g Saturated Fat 1g - Cholesterol 7mg - Sodium 475mg - Total Carbohydrate 3g - Dietary Fiber 1g - Sugars 2g - Protein 26g

Recipes - Turkey Burgers

Serves 1

1/2lb ground turkey
2tbsp breadcrumbs
1/4 egg
2teaspoon green onion
1/4 teaspoon dijon mustard
dash Worcestershire sauce

Combien together and grill.

Per Serving: Calories 313 - Total Fat 12g Saturated Fat 3g - Cholesterol 84mg - Sodium 366mg - Total Carbohydrate 21g - Dietary Fiber 2g - Sugars 2g - Protein 27g

Recipes - Gazpatcho

Serves 1

1 canned tomato
0.3 cups tomato juice
0.25 cucumbers, peeled & diced
3 baby carrots
0.1 green & red bell pepper
0.05 red onion
0.2 garlic cloves
0.03 cup red wine vinegar
0.03 cup lemon juice
0.1 teaspoon paprika
0.025 cup fresh oregano, basil and italian parsley
dash Tabasco

Blend tomatos, tomato juice, cucumbers, carrots, green peppers, onion, garlic
Add vinegar, lemon juice, oregano, basil, parsley, and pepper to taste. Blend
Chill for several hours prior to serving.

Per Serving: Calories 60 - Total Fat 0g Saturated Fat 0g - Cholesterol 0mg - Sodium 175mg - Total Carbohydrate 14g - Dietary Fiber 3g - Sugars 9g - Protein 2g

Recipes - Breakfast Sausage Muffin

1 Breakfast Sausage Patty
1 English Muffin

Cook Sausage, add to muffin, enjoy!

Per Serving: Calories 218 - Total Fat 9g Saturated Fat 3g - Cholesterol 23mg - Sodium 418mg - Total Carbohydrate 25g - Dietary Fiber 3g - Sugars 1g - Protein 10g

Recipes - Steak Salad

6oz top sirloin steak
2cups salad greens
8 baby carrots
1/2 cup mushrooms

Grill steak until done, let cool. Combien remaining ingrediants and toss. Add steak on top.

Per Serving: Calories 413 - Total Fat 17g Saturated Fat 6g - Cholesterol 124mg - Sodium 199mg - Total Carbohydrate 11g - Dietary Fiber 3g - Sugars 5g - Protein 53g

Recipes - Salmon Burgers

Serves 2

can of salmon (drained)
1 egg
breadcrumbs to suit

Combine egg and salmon in a bowl. Crumble and stir until mixed. Add breadcrumbs slowly until they get dry. Form into two patties and fry until done (10min)

Per Serving: Calories 576 - Total Fat 19g Saturated Fat 5g - Cholesterol 230mg - Sodium 1707mg - Total Carbohydrate 41g - Dietary Fiber 3g - Sugars 4g - Protein 56g

Recipes - Protein Shake

Serves 1

1scoop Protein Powder
4 medium Strawberries
1/2 banana
1cup skim milk

Add all together and blend.

Per Serving: Calories 274 - Total Fat 2g Saturated Fat 1g - Cholesterol 25mg - Sodium 178mg - Total Carbohydrate 31g - Dietary Fiber 2g - Sugars 10g - Protein 32g

Recipes - Mushroom Omlet

Serves 1

6 egg whites
3/4 cup mushrooms
1/2 roma tomato
1.5 oz cheese

Place mushrooms in microwave for 2min to drain out water. Fry mushrooms in bacon fat in order to brown. Add 6 egg whites, cook. Once set, flip then add tomatos and cheese. Once set, fold and serve.

Per serving: Calories 220 - Total Fat 9g Saturated Fat 5g - Cholesterol 27mg - Sodium 494mg - Total Carbohydrate 4g - Dietary Fiber 1g - Sugars 3g - Protein 30g

Recipes - Vegetable Soup

Serves 1

0.5 cups chicken broth
0.25 red potatos (1" cubes)
0.25 cups onions (quartered)
0.125 cup carrots (sliced)
0.125 cups celery (sliced)
0.125 cups zucchini (sliced)
0.44 oz tomato sauce (canned)
0.11 cloves garlic (mined)
dash parsley
dash cilantro

Combien chicken broth, potatoes, onion, carrots, celery. Bring to a boil and simmer until potatos are tender (30min)

Add zucchini, tomato sauce, garlic, parsley, and cilantro. Cook over medium-low until zucchini is tender. Serve.

Per Serving: Calories 88 - Total Fat 0g Saturated Fat 0g 1% - Cholesterol 0mg - Sodium 381mg - Total Carbohydrate 20g - Dietary Fiber 4g - Sugars 6g - Protein 3g

Random Thoughts - George Forman

I have found that using a George Forman style grill to be super useful when cooking for P90X. I personally use a Hamilton Beach one because the faces are removable for easy washing (plus I found it for $20 in store). The main reason I like using it, is that it cooks the separate dishes from frozen in 10-15min while you cook the remainder of the meal.

For instance when making the chicken scramble, I put a frozen chicken breast on the cold grill, turn it to 15min and leave it going. In the mean time I cook the bacon, use the bacon fat as the grease for cooking the eggs, then once I flip the egg the chicken is done and ready to be diced and added.

It is surprising how much I am relying on it.

Recipes - Chicken Salad

Serves 1

1 chicken breast
1 tbsp mayo
0.5 tbsp dijon mustard
1 celery stalk
2cups salad greens

Cook chicken breast, cool down and dice. Slice celery, combien with chicken. Place on top of salad.

Per Serving: Calories 268 - Total Fat 15g Saturated Fat 3g 34% - Cholesterol 73mg - Sodium 280mg - Total Carbohydrate 4g - Dietary Fiber 2g - Sugars 1g - Protein 29g

Recipes - Chicken Scramble

Serves 1

6 egg whites
3 oz chicken (although I use a whole breast)
2tbsp parmesian cheese

Fry eggs together, and put chicken on a George Forman grill at the same time. Once the chicken is done, dice then fly the egg and put the chicken and cheese in the center of the egg. Wait until cheese starts to melt then fold and serve.

Per serving (incl whole chicken breast): Calories 278 - Total Fat 6g Saturated Fat 2g - Cholesterol 80mg - Sodium 511mg - Total Carbohydrate 2g - Dietary Fiber 0g - Sugars 1g - Protein 51g

Recipes - Butternut Squash

Serves 2

0.666 tablespoon shallots
0.666 clove garlic
2 cups butternut squash
0.333 cup chicken broth

Saute onions and garlic in water until translucent. Add squash and chicken broth and simmer for 20min. Blend in blender, serve.

Recipes - Shrimp Stirfry

Serves 2
12 medium sized shrimp
0.5 tablespoon soy sauce
0.5 tablespoon rice vingear
.25 cup chicken broth
.25 teaspoon garlic
.25 teaspoon ginger
.5 red onion (wedges)
1 cup broccoli florets
1.25 cups snow peas
1.5 cups mushrooms
1 yellow pepper (cubed)

Heat soy sauce, rice vingear, and 2 tablespoons of chicken broth in wok. Add garlic and ginere and saute until tender

Add all veggies and cook until 1/2 done. Add shrimp and cook until opaque.


Per serving - Calories 118 - Total Fat 1g Saturated Fat 0g - Cholesterol 51mg -Sodium 372mg -Total Carbohydrate 17g - Dietary Fiber 4g - Sugars 5g - Protein 12g

Day 2 Nutrition

Breakfast: Protein shake
Calories 274 - Total Fat 2g Saturated Fat 1g - Cholesterol 25mg - Sodium 178mg - Total Carbohydrate 31g - Dietary Fiber 2g - Sugars 10g - Protein 32g

Snack: Protein Drink
Calories 120 - Total Fat 1.5g Saturated Fat 1g - Cholesterol 20mg - Sodium 50mg - Total Carbohydrate 2g - Dietary Fiber 0g - Sugars 1g - Protein 23g

Lunch: Shrimp stirfry. I modified this as per my recipe so I can use whole veggies and not leave half cut up ones. The recipes is too large for a single serving and hence I cut it in two.
Calories 118 - Total Fat 1g Saturated Fat 0g - Cholesterol 51mg -Sodium 372mg -Total Carbohydrate 17g - Dietary Fiber 4g - Sugars 5g - Protein 12g

Snack: 1/2cup peanuts
Calories 386.4 - Total Fat 32.8g Saturated Fat 4.6g - Cholesterol 0mg - Sodium 4mg - Total Carbohydrate 12.6g - Dietary Fiber 4.6g - Sugars 2.8g - Protein 17.5g

Supper 1:Foot long hotdog & bun w/onions. Long delay before dinner, thought I should snack.

Supper 2: Tilapia, green beans, butternut squash soup