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Wednesday 24th November
0730 200ml water
0730 1 Nakd Apple Bar (6g fat, 1g saturated)
0830 300ml Water
1000 Wholemeal Vegan Muffin (7.5g fat 0.5g saturated)
1015 300ml Water
1145 Apple
1230 500ml Parsnip Soup (0.8g fat, 0.1g saturated)
1315 300ml Water
1400 Alpro Soy Yoghurt (2.2g fat 0.375g saturated)
1400 Large Satsuma
1600 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1600 3 Melba Toast with Homemade Fruit Chutney (I made this a while
ago so I'm not 100% on the values) (<1g fat, <0.2g saturated)
1745 Mushroom, Spinach & Kidney Bean Curry with Jasmine Rice (16.5g
fat, 2.5g saturated)
1915 Fruit Smoothie (1 Banana, 1 Apple, 350ml Apple juice, 1 tsp
Honey, 1 tbsp Flax Oil) (13.8g fat, 1.4 saturated)
2000 2 glasses Red Wine...........

I make this at < 6g for the day. Either I am doing really well or I'm not doing my calculations right.
Hey Guys,

Love the idea, thought I might just mention this site that I go to http://www.calorieking.com.au/. It's free and it has pretty much every Australian brand at least and of course vegetables, meats things like that. It has the measurements in boiled, fried, steamed etc and gives you the saturated fat as well. I use it most days to tally up my sat fat and watch my calories cause I'm trying to lose a few kilos. You can also add your own products and just input the data from the side and it will work out the calculations depending on the amount you add to your menu. Only thing it doesn't do is omega 3 and 6 ratios. But I find it amazing and easy you can save whole days or just whole meals and use them again on other days.


Ruby.
Thursday 25th November (Meat Day)
0730 200ml water
0730 1 Nakd Apple Bar (6g fat, 1g saturated)
0830 300ml Water
0930 300ml Water
1030 300ml Peppermint Tea
1030 Homemade cocoa square (4g fat 0.25g saturated
1200 300ml Water
1300 Cabbage, Carrot, Quorn, Sweet Potato stew (Estimations: 10g fat,
2g saturated)
1300 75g Wholemeal Bread (3.75g fat, 0.75g saturated)
1300 15 Grapes
Qza a1400 Alpro Soy Yoghurt (2g fat 0.375g saturated)
1645 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1645 Homemade cocoa square (4g fat 0.25g saturated)
2000 Stir Fried Ostrich with Bell Peppers and Spring Onions & Sweet
Chilli Sauce with wholemeal Noodles (10.3g fat, 2.75g saturated)
2000 300ml Apple Juice
2130 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
2130 Banana (0.4g fat, 0.1g saturated)

The 25th day of the month is the day that I allow myself a little lean meat. 100g of Ostrich in this case. I thought that this would cause me to struggle on this day but as you see, the total is under 8g again. It's interesting that the meat that I had for tea was only about the equivalent of a tablespoon and a half of olive oil. It is certainly something to think about. I am surprised that I am managing to keep to such a low level of saturated fat. Can anybody see any glaring errors in my calculations?
Friday 26th November
0900 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
0900 Banana on 109g Wholemeal Toast, 1 tbsp Flax Oil (14.1g fat, 2.2g saturated)
1000 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1130 300ml Herbal Tea
1130 Homemade cocoa square (4g fat 0.25g saturated)
1315 Salad with Crayfish Tails & Chilli Dressing made with Flax Oil
(10g fat, 1g saturated)
1400 400ml Water
1700 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1730 Quorn Shepherds Pie with Braised Cabbage (21g fat, 3.4g saturated)
2015 3 Melba Toast with Homemade Fruit Chutney (I made this a while
ago so I'm not 100% on the values) (<1g fat, <0.2g saturated)
2015 12g Pistachio Nuts (14g fat, 1.9g saturated)
2015 300ml Apple Juice

9.25g for the day so this is my closest day yet but still under 10g, which makes me glad. Is saturated fat the only reason that we don't eat meat? If so, then we really shouldn't be eating Olive Oil either; it rapidly eats into the saturated fat allowance, more so than meat if you choose the correct meats. I am visiting a friend tomorrow so I will be posting two food diaries on Sunday night. Have a good weekend folks.
Saturday 27th November
0845 100g Dorset Cereal Muesli, Choppped Apricots & 150ml low-fat Soy
Mik (11.3G fat, 2g Saturated)
0845 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1100 300 ml Soda Water
1200 Soy Milk Capuccino (1.8g fat, 0.2g saturated)
1300 Apple
1430 Smoked Mackerel Salad with Beetroot, Tomato & Sweet Peppers (10g
fat, 2g saturated)
1430 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1600 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1730 15 Grapes
1945 1 Pint Black Sheep Ale
2030 Takeaway Curry: Saag Aloo (Spinach & Potato), King Prawn Madras
(Tomato based Curry) + 2 Chapatis (I have no idea on fat levels as I
didn't make the curry. I need < 5.5g to make it to my target for the
day)
2100 Glass of Red Wine
2300 Glass of Red Wine

Tricky day. My visit to my friends house was called off due to his wife being ill so we went for a last-minute trip to my in-laws. Everyone there was having a takeaway curry for tea and there wasn't that much else appropriate in the house for me to eat so I joined in with the takeaway curry. It is one of those situations that I believe life throws up from time to time where one has to do the best that one can. I chose seafood and vegetarian options and I called the restaurant beforehand to confirm that ghee wasn't used and to ask them to minimize the use of oil. Still, it tasted quite oily when it came and most would probably deem the oil and the cooking techniques to be unacceptable. I was unable to calculate the saturated fat in the meal accurately but I would imagine that that the meal took me to round about my 10g target for the day. The meal would have been acceptable under the Swank regime, which is the way that I tend to look at these things.
Sunday 28th November

1030 Tomatoes, Egg Whites & Mushrooms on 80g Wholemeal Toast (4.9g
fat, 0.6g saturated)
1100 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1230 Apple
1300 330ml Tropicana Orange Juice
1430 Vegetable Curry on 120g Wholemeal Toast (Again, this is hard to
calculate as it was left over from last night. I think worst case
scenario would be about 3g Saturated Fat)
1600 60g Blueberries
1630 Alpro Soy Yoghurt (2.2g fat 0.375g saturated)
1800 Seared Scallops, Stir-Fried Veg & Basmati Rice (2.2g saturated fat)
1800 Glass White Wine
2200 Cup of tea with 30ml soy milk (0.1g saturated fat)
2200 Home made cake 0.25g saturated fat)

If I take the worst-case scenario for lunch, then today is still under 7g saturated fat. The professor is right, If you stick to the whole-foods vegan thing and eat oily fish, avocado etc in moderation then it is not too difficult to keep to a low level of saturated fat. I am gonna stop counting total fat because I am doing nothing with that data. It had been my intention to calculate omega 3 & omega 6 but I might have to revisit this data to make those calculations or do a food diary part2 at some point in the future.
Great work Gareth! I have been following this thread with interest, firstly for the whole sat thing and now as much for recipe ideas!

Certainly shows that a total limit of 10g is practical!

I think the meat thing is interesting, as mentioned, we eat chicken breast 3 or 4 times a week but I am on a push to reduce the amount at each sitting (a lean breast each) and the total amount. I figure there is plenty of evidence pointing towards problems with animal protein so will try to reduce this further down to 1 organic chicken breast a week each.

Anyhow, great work!
Hi Gareth,
Thanks for your work here!
I've noticed you use Quorn, I love that too but wasn't sure if it was something we should eat only based on the fact it is 'processed'. I can't eat tofu so it would be great if it was ok. I think I might have to stay at your house for a few days your meals look LOVELY! What are the cocoa squares, I'm intrigued.
Thanks again, :D
I've wondered about Quorn myself for the same reasons, it's very much a refined food if you consider the original plant that it came from, so is tofu for that matter. The ingredients for Quorn mince are as follows:

Mycoprotein (88%), rehydrated free range egg white, roasted barley malt extract.

This is by far the best of the TVP minces that I have found; I don't think that that ingredient list looks too bad, depends upon how mycoprotein is made I guess. It certainly doesn't fail on the saturated fat front. This is a constantly evolving process for me,but for now, Quorn is in. It is a very versatile product.

I have also wondered about soy products in general, due to their oestrogen content. This is notwithstanding the fact that they are banned on the BBD also.

Gareth

Cocoa Squares: The best name that I could think of for the one of the low-fat baked goods that my wife has been making for me. It was square shaped and it had cocoa in it :)
Monday 29th November
0745 100g Dorset Cereal Muesli, Chopped Apricots & 2000ml low-fat Soy
Milk (2.1g Saturated Fat)
0745 200ml Apple Juice
0830 300ml Water
0930 300ml Fruit Tea
1000 Home made cake (0.25g saturated fat)
1030 300ml Water
1230 500ml Parsnip Soup with 6 Melba Toast broken as croutons (0.3g
saturated fat)
1230 Alpro Soy Yoghurt 0.375g saturated fat)
1330 Pomegranate
1400 300ml Water
1400 Home made cake (0.25g saturated fat)
1600 Cup of tea with 30ml soy milk (0.6g fat 0.1g saturated)
1630 2 Satsumas
1700 1 tbsp Flax Oil (1.3g saturated fat)
1830 50g Quinoa cooked in stock, Pak Choi braised in Ginger Chilli &
Garlic & Homemade Cod Fish cakes (1.5g saturated fat)
1900 400ml Water
2100 Green Smoothie (Banana, Kiwi, Frozen Raspberry, Fruit Juice,
Lambs Lettuce, 1 tbsp Honey) (0.1g saturated fat)
2100 Wholemeal Vegan Muffin (0.35g saturated fat)

This is another day at below 8g. I can't believe that tea came in at 1.5g. It was so damn tasty!
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