Simplifying the food targets

I think the last post was a little confusing, here is a simpler version of my daily targets!

7am… 2 fruits
10:30 PWO…green smoothie incl 3 veg, 2 fruit, 2T flax or hemp seeds
12:00…beans or tofu, 3 veg, ½ grain
3:00…1 fruit, 1 oz nuts
6:00…beans or tofu, 3 veggies, 1 grain
9:00 chocolate coffee :smile:

Ooopps!

OK, not quite an oops, more like a dang! Confession time...Yesterday did not go as planned. What happened? PMS! Binge, splat, spooey. I feel like I let everyone down. But I cannot undo what is already done, nor will dwelling on it help anyone, so we move on!

Today is going to have to be a forced rest day as my toe is still ouched :(

But foods will be better!

In doing a whole bunch of research lately, I have come up with these "targets"

Now, I don't expect to be "perfect" or to get it all right everyday, but these are what I am shooting for...

600 cals from fruit
400 from veggies
300 from nuts and seeds
300 from beans, tofu, tempeh...
200 from whole grains

or approximately..

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete Total 1,785 44.7 311.7 66.1 Banana, raw 2 medium (7" to 7-7/8" long) 210 0.8 53.9 2.6 Apple, raw 2 medium (2-3/4" dia) (approx 3 per lb) 144 0.5 38.1 0.7 Pear, raw 1 medium pear (approx 2-1/2 per lb) 96 0.2 25.7 0.6 Orange, raw 1 medium (2-5/8" dia) 62 0.2 15.4 1.2 Grapefruit, raw 1 medium (approx 4" dia) 82 0.3 20.7 1.6 Spinach, raw 6 oz 39 0.7 6.2 4.9 Cucumber, raw 1 medium (7" long) 24 0.3 4.3 1.2 Celery, raw 2 medium stalk (7-1/2" - 8" long) 13 0.1 2.4 0.6 Broccoli, raw 2 cup 60 0.7 11.7 5.0 Carrots, raw 2 large (7-1/4" to 8-1/2" long) 59 0.3 13.8 1.3 Asparagus, cooked, from fresh 1 cup 72 4.1 7.5 4.3 Beans, string, green, cooked 1 cup 82 4.3 10.7 2.5 Flax seeds 0.12 cup 97 7.6 5.2 3.3 Almonds, unroasted 1 oz 164 14.4 5.6 6.0 Beans, black, mature seeds, cooked, boiled, without salt 1 cup 227 0.9 40.8 15.2 MORI-NU, Tofu, silken, firm 1.5 slice 78 3.4 3.0 8.7 Oatmeal, cooked, regular 0.75 cup, cooked 109 1.8 19.0 4.5 Rice, brown and wild, cooked 0.5 cup, cooked 85 2.0 15.0 1.8 Chocolate coffee w/ soy cream 1.5 serving 82 2.2 12.8 0.0 Total 1,785 44.7 311.7 66.1 Calories Grams Calories %-Cals Calories 1,785 Fat 44.7 382 22 % Saturated 5.5 47 3 % Polyunsaturated 15.9 135 8 % Monounsaturated 16.6 141 8 % Carbohydrate 311.7 1,175 66 % Dietary Fiber 73.7 Protein 66.1 216 12 % Alcohol 0.0 0 0 % Fat ( 22 %) Carbs ( 66 %) Protein ( 12 %) Alcohol ( 0 %)

Looks pretty! I am afraid I won't be able to eat so much veggies, but this would be my "goal" day!