Wednesday, May 1, 2013
DAY 5 MY MENU
Fasting Blood Ketones 0.9
Nutrition:- 463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat
Lunch:- FF Smoothie
Nutrition:- 416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat
I bought a rotisserie chicken for tea. I've seen them described as a pickin' chicken. I usually pull all the meat off the bones which I then put in the slow cooker with herbs and veggies. I weighed up the left over meat dividing it into freezer bags for future meals.
100 gm cooked chicken
50 gm iceberg lettuce
15 gm celery
20 gm cucumber
1 cherry tomato
1 tsp olive oil
Nutrition:- 185.2 cal; 3.4 gm carb; 31.8 gm protein; 4.2 gm fat
I had a few calories left so in an effort to balance thigs up I found a really small Fat Bomb and 10 almonds.
I thought I was going to have a heart attack when I first heard of Fat Bombs and discovered what they consist of. Here is my recipe and I make no excuses for eating them. They are tasty and serve a purpose.
Choc Mint Fat Bomb
200 gm butter
200 gm coconut oil
20 almonds chopped
35 whole almonds
3 Whitakers mini dark Ghana chocolate bars total 45 gm.
20 ml peppermint essence as a guideline or almond to suit your taste
35 little sweet cases
NB the peppermint essence is not included in the nutrient calculations
Gently melt butter and coconut oil together. Remove from heat and melt in chocolate. Add chopped almonds and peppermint essence if using.
Spoon as evenly as possible into 35 cases. Add a whole almond to each case.
Set in fridge. Store in freezer. I keep the little fat chocolates in a ziplock bag.
Each piece should weigh about 15 gm = 1 small serve.
NB the fats do tend to separate into layers but they still taste OK
Nutrition of each Choc Mint Bomb:- 108 cal; 1 gm carb; 0.6 gm protein, 11.8 gm fat
Nutrition:- 86 cal; 1.2 gm carb; 0.7 gm protein; 9.5 gm fat
Day's end:- 1150 cal; 8.2% carb; 22.5% protein; 69.3% fat
25 minutes on the cross-trainer.