Today I switched to my Fall schedule: food prep the night before, exercise before work, breakfast when I get into work. So I eat a more substantial breakfast. Here's what I ate today.
Brekky: greens and beans, salad made from cabbage, spinach, lettuce, red bell pepper, cucumber, yellow squash, peaches, apples, seed mixture, balsamic vinegar.
Lunch: baked sweet potato and salad.
Dinner: greens and beans, salad. carrots, sugar snap peas, and kohlrabi while prepping tomorrow's meals.
I'm running low on fresh fruit so my total calories were a little low. I feel satisfied right now, hopefully won't wake up early hungry.
Total calories 1352, protein 55 g (12%), fat 21 g (13%), carbs 265 (75%), fiber 70 g.
People often ask me how I get my protein: from vegetables, beans, and nuts and seeds. In Dr. Fuhrman's Healthy Times newsletter #42, Fueling the Vegan Athlete, he gives a table of estimates of protein requirements. The estimates are about 0.7-0.8 g/kg/day for sedentary individuals, 1.5 g/kg/day for endurance athletes, and closer to 2 g/kg/day for strength athletes. That is grams of protein per kg of body weight per day. My body weight is 125 lbs or 56.8 kg. So today I had about 1g/kg of protein. Another estimate of protein requirements from the table gives 12-15% of calories for all individuals from sedentary to strength athletes--note that athletes will naturally increase their protein intake by eating more calories. I had 12% today. I've read elsewhere that 5-10% of calories is sufficient (World health organization maybe?). I think I get enough. I exercise daily but I'm not an athlete (I am just a wannabe).
I hope your day was successful!
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