Vocatus's Journal, 22 January 2019

We've been so focused on Macros and a calorie deficit, that it just occurred to me I need to pay more attention to the micronutrients as well. I don't think we were doing too bad, but with me only eating between 1200 and 2000 kcal a day (when my lose 1.5 pounds a day RDI is 2600), I figured it was time to make darn sure I was getting the vitamins and minerals I need.

So I played around a bit in recipes and made a "power salad."

Ingredients:
1 cup chopped broccoli
1/2 cup chopped cauliflower
1&1/2 cup baby spinach
1/3 cup feta crumbles
1/4 cup shredded cheese
1/2 avocado
1 roma tomato
2 tbsp nutritional yeast flakes
1/2 cup chopped portabella mushroom

And for my dressing:
Juice from half a lemon
5 tbsp (2.5 servings) buttermilk ranch
4 tbsp mayo

It's a plate full. And when I say plate full, I mean I had to put half of it on another plate so I could mix it up!

Here's the nutritrion facts as tracked by FS:

Calories: 1181
Calories from Fat: 720
Total Fat: 80.05g
Sat Fat: 20.028g
poly fat: 25.943g
mono fat: 11.627g
Trans fat: 0.3g
Cholesterol: 87.5mg
Sodium: 2073mg
Potassium: 2819mg
Total carbs: 66.9g
Fiber: 24.92g (100% of your RDA, for you 2,000 kcal folk)
Sugars: 13.76g
Net Carbs: 41.98g
Protein: 55.13g (I had this with a 3.2 oz. sirloin steak, so I got a bit over 100g protein)
Vitamin percents based on a 2000 calorie diet
Vitamin A: 131%
Vitamin C: 249%
Calcium: 40%
Iron: 40%

There is also a little bit of an insane variety of vitamins and minerals in a tomato, including lycopene, 7 different B vitamins, Vitamin E, some Phosphorus, magnesium, zinc, manganese, and copper.

The yeast flakes include the following numbers (again, based on a 2,000 calorie diet) not tracked by FS (prepare for some stupid numbers):
Thiamin: 2,213%
Riboflavin: 2,080%
Niacin: 933%
Vitamin B6: 1,813%
Folate: 507%
Vitamin B12: 2,667%
Zinc: 53%

I'm sure there are additional non-tracked micronutrients in other components of this meal that are significant, but I can't be bothered to look up each one!

looking at these numbers, I'm wondering if I should scale back my nutritional yeast a bit. I'm not sure my body can even process that much of some of those vitamins.

Anyway, definitely no shortage of, well, anything today. I found a USDA calculator to estimate the amount of protein you need each day to maintain basic functions without cannibalizing muscle, and I need no less than 105 grams. (if I use the RDA of 0.36g/pound of body weight, I get 104.4). Even after this salad, a 3.2 oz. sirloin steak, and a protein shake for lunch, I only came in at 117g. And I worked out today, meaning I probably needed more than what I got. As for gluconeogenesis (the body turning excess protein into glucose for energy), I have a LONG way to go before I have to worry about that.

Well, please forgive the long post; I just wanted to share the salad!

Diet Calendar Entries for 22 January 2019:
1905 kcal Fat: 134.17g | Prot: 117.14g | Carb: 68.92g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Buried Treasure MCT Coconut Oil, Coffee, Butter. Lunch: Baken-ets Traditional Fried Pork Skins, Water, Premier Nutrition High Protein Shake - Vanilla. Dinner: Wal-Mart Top Sirloin Steak, Great Value Buttermilk Ranch Dressing, Bragg Organic Apple Cider Vinegar, Mayonnaise, Lemon Juice, Red Star Nutritional Yeast Flakes, Tomatoes, Calavo Avocado, Athenos Natural Crumbled Feta Cheese, Kraft 3 Cheese Mexicana Shredded Cheese, Baby Spinach, Broccoli, Cauliflower. more...
3370 kcal Activities & Exercise: Running (jogging) - 5/mph - 11 minutes, Resting - 15 hours and 49 minutes, Sleeping - 8 hours. more...

13 Supporters    Support   

Comments 
A salad of 1,000+ calories 😱 
23 Jan 19 by member: Keilin_4
Great information, though! I bet it was big, I eat 400g of salads sometimes, plus the chicken breast.  
23 Jan 19 by member: Keilin_4
massive. I at my tiny steak first -- didn't want it to get cold -- but almost didn't finish the salad. I was stuffed when done -- not painfully stuffed, but definitely borderline food coma stuffed. My wife had the same steak and a salad half that size, though her only dressing was the lemon juice. Her salad was somewhere around 400 calories. The second half will be her lunch today lol. 
23 Jan 19 by member: Vocatus
23 Jan 19 by member: Vocatus I am stealing this, adding a can of garbanzos and a can of black beans, and 1/3 can of tuna to make 3 different meals. That gives about 600 calories per serving, but has more fiber and protein. Thank you for the ideas! 
23 Jan 19 by member: abbadabba
no prob Abbadabba, enjoy!  
23 Jan 19 by member: Vocatus
I had a small sirloin steak with mine -- else I'd have added something to it for more protein as well :) 
23 Jan 19 by member: Vocatus

     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members



Vocatus's weight history


Get the app
    
© 2024 FatSecret. All rights reserved.