Want to Know What 1800 Calories Looks Like?

Monday.

I decided to track my calories.

I didn’t come in with a number to be over or under. Nor am I tracking on a daily basis.

This was more of an audit and something to show clients as an example.

What I eat should have no bearing on what you, the reader, eat on a daily basis. This is personal and not an attempt to say “eat this to lose fat”.

BREAKFAST:

10g Olive Oil – 90 cals
Rashers x 4 – 80 cals (7g protein)
Roll – 260 cals (9g protein)
2 Eggs – 150 cals (15g protein)
10g Flora – 25 cals
10g Sriracha Sauce – 30 cals

TOTAL = 635 CALS

Breakfast was cooked/eaten about 8.30am and I can say without any doubt I wasn’t genuinely hungry until close to 3pm. Now I could have had a bowl of Coco Pops, which would be similar calories, but I can guarantee I’ll be hungry before 12pm.

Eating for fullness or satiety is something that gets lost in calorie counting. We believe that we need to eat less to lose weight. Many if us simply need to ditch junk foods that may have similar calories to the meal I’ve pictured but don’t satisfy our appetite for long enough meaning we eat more often and therefore more calories.

Meal 2:

10g Oil – 90 cals
180g Chipotle Steak – 220 cals (31g protein)
110g Rice – 150 cals
Veg – cooked previous day. Not tracked.

TOTAL = 470 CALS

This is a perfect example of a meal “template” I encourage with clients.

HALF a plate of veggies. QUARTER plate of protein (steak) and QUARTER plate of carbs (rice).

At 470 calories (without the veggies) this is easily under 600 calories and kept me full until an evening snack between clients at about 7pm. Another 4 hours of fullness.

Snack Time:

Yogurt 300g – 360 cals
Blueberries – n/a
5g Sprinkles – 20 cals
15g Honey – 50 cals est.

TOTAL = 430CALS

I add sprinkles and honey because I like chocolate and find natural yogurt a bit tart at times. Again, the yogurt is filling and this kept me full until I got home shortly after 10pm.

Once home, I chilled and had a small dairymilk bar. You know the thin ones you’d give to kids. They’re about 100 calories so that brought me to just over 1800 for the whole day.

Add to this close to 3l of cordial (2 x 1.5l) throughout the day and a pack of Mints at 180 calories too.

Breakfast – 635 calories

Meal 2 – 470 calories

Snack – 430 calories

Other – Dairymilk 100 calories, Mints 180 calories.

Total = 1815 calories. Zero hunger. Plenty of energy.