Thursday, January 10, 2013

A 1200 kcal day for ME..

I hope you are all doing well.  I meant to post this yesterday but to be honest, I have been extremely busy this week.  Holidays are over and we are back to full work weeks, assisting my child with his homework, being a wife and sticking to my workouts and meals, you know... the usual.  However, I have been posting most of my meals on Instagram and tagging Twitter with #wfncchallenge for accountability. ;o)  I love Instagram, I get inspired by all the meal postings from all the healthy foodies out there.
I could look at IG all day!  

Disclaimer ***1,200 calories is the lowest amount I can consume for a period of a week or so, according to my weight, height and BMI & BMR calculations ***  I am not recommending or suggesting this caloric amount to anyone***  Find out what your BMI is HERE and eat according to your caloric needs for weight-loss.

Ok! I mentioned on my last post, that for this week of the WF-NC Challenge I was going to challenge my self a little more by sticking to 1,200 kcals days.  This has been surprisingly very easy to conquer.  I have been having to forced remind my self to eat, which made me realize that perhaps I haven't been eating enough.
Crazy business! 

On that note, I wanted to share with you what a 1,200 calorie day looks like for ME...
Breakfast:
1 hard boiled egg, 3 boiled egg whites and a cutie.
=176 total kcal
17.8 g. protein
12.9 g. carbs
  6.9 g. fat
Lunch:
1 Boca burger, 3 cups of steamed broccoli, 1/2 of a medium sweet potato (apple was a snack)
=314 total kcal
30.2 g. protein
53.1 g. carbs
  3    g. fat
Snacks:
grapefruit, apple, roasted seaweed snacks.
=163 total kcal
  2.4 g. protein
35.5 g. carbs
  2.5 g. fat
15 Raw Almond
=104 kcal total
  3.8 g. protein
  3.6 g. carbs
  9.1 g. fat
Dinner:
4 oz of baked chicken, 1tbp EVO oil, 1 tbs of apple cider vinegar, salt and pepper and 3 cups of shredded baby spinach salad
 =327 kcal total
37.7 g. protein
  3.3 g. of carbs
  18.4 g. fat

Post Workout Smoothie
PerfectFit Protein,  1/2 cup of unsweetened almond milk, water, 1/2 banana
 =151 kcal total
17.2 g. protein
  19.5 g. of carbs
  1.7 g. fat
Total calories consumed = 1,235.  Total protein =109.1 g; carbs =127.9 g; fats = 41.6 g.  

Now, this is why keeping a journal of meals is so important when experimenting with a new daily meal routine.  On this particular day, my protein intakes were good.  I tend to stick to 104 g of protein a day and as you can see, I did manage to pretty much hit that number.  My carbohydrate intake was a bit low since, I like to be around 152 g for weight-loss.  My fat intakes were about 10g off of what I typically do for weight-loss, since I like to stick to 52g a day for weight-loss. 

My plan for the next few days is; more complex carbs!!

I hope this helps you out a bit!
Do you keep a food journal?  How many calories/protein/carbs/fats did you consume yesterday?

Thank you for stopping by.  
Have a happy, healthy day!

2 comments:


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