The Importance of Keeping a Food Journal- Day 1
Anytime I’ve had success with losing weight I’ve kept a detailed food journal.
It’s basically a silent accountability partner.
I have a daily planner that goes wherever I go. It keeps track of our schedules and it doubles as my food diary. I tally how much water I’ve had throughout the day, what I’ve eaten, what I plan to eat, and if I’ve taken my vitamins or not.
I know there has been a lot of interest in what my meals and eating habits are. This week I’m being intentional about recording it all and I’ll be placing it here to share with you daily. It will be listed chronologically, with each item (food, drink, or other) appearing in the order it was consumed.
DAY 1- MONDAY
170 lbs.
BREAKFAST
16oz of water mixed with the juice of 1 lemon
2 eggs, with salt, pepper, and a couple dashes of coconut milk. All scrambled in avocado oil.
16oz of water
LUNCH
16oz of water
Asparagus Chicken Salad
-Large handful of mixed greens
-2 oz Grilled Chicken Breast
-4 Asparagus, grilled, cut in bite sized pieces
-1/4 Diced Tomato
-Green Onion
-Cilantro
-1tbsp Activated Sprouted Pumpkin Seeds
-Balsamic Vinegar
-Grape Seed Oil
SNACK
16oz water
Handful of mixed raw nuts
5 baby carrots and 2tbsp hummus
DINNER
16oz water
Meal Replacement Smoothie
-1/2 cup Unsweetened Vanilla Almond Milk
-1 handful Spinach
-1 1/2 tbsp Organic Peanut Butter
-1/2 tbsp Cacao Powder
-1 Banana
-1 cup Ice Cubes
(360 calories, 12 grams protein, 5 grams fiber)
I do appreciate your site and your honesty. The scale is a just a number and you knew why you were up. You’re body was saying what is going on? But, I can say you don’t have enough protein in your lunch. I imagine you should be at least at 4 oz of protein from the chicken. Maybe you don’t feel you need that, but I just thought I would chime in. Stay the course. Of course, it’s just a number. Think about how your insides are improving, no fatty liver, no gall bladder issues, etc. Think about how strong you are getting when you do your workouts. Look at all the non scale victories!
I ate a lot of protein yesterday. Eggs for breakfast (12), chicken salad for lunch (14), nuts&hummus for snack (8), smoothie for dinner (12), which is 46g protein which is my recommended daily intake. Thank you for the encouragement! I am definitely very grateful for all the internal healing that has taken place. The scale is just another accountability partner that keeps me on the right track. 🙂
Loads of encouragement coming your way! Last March 4th I weighed 212 lbs. Started to write down every food I ate, kept myself to 1200 calories and this morning was 143.8. My goal was 145. I usually go between 142 and 144 . When I walk an hour, I get more calories to play with..about 195 more. The afternoon is my roughest time. I usually want salty, crunchy snacks. You will get there!
That is amazing Joyce and so encouraging! Thank you for sharing with me! I applaud your hard work and amazing transformation! <3
Brittany, any advice for people who eat out a lot because of travel and dining clients for work?? Your site is amazing, just wondering if there is a way to implement your amazing results with a job that often has me traveling all over the world.
What journal do you use? There are so many out there and it gets overwhelming. Do you have a photo of what you put in your journal?
I just use my daily planner to journal my food. Here is the planner I use https://amzn.to/2l8PRFw