5:2 Planner Assistant

As I've never counted calories before, I felt I had to be prepared, so before I even started this diet, I made a list of ingredients and their calorie count, and now I use it to work out all of my fasting meals. I find it incredibly helpful and hope that it might assist a few others in planning their fasting feed ups. It will also, hopefully, illustrate why being mostly pescetarian has been the easy and obvious choice when considering getting the most for your calories. Obviously it isn't a definitive list and different brands of oil, pasata, cheese etc. will obviously have varying calorific content- check the packets!- but I hope you find this helpful. I'm sure I'll know it by heart soon, bring on the changing year and new, seasonal crops!
Ingredient Calories
Oil 15ml/1tbsp
Rice Bran 135
Mazola 124
Olive 123
Meat
100g Oxtail 262
100g Lean Beef Mince 269
200g Turkey Breast 210
1 Slice Bacon 43
100g Chicken Breast 195
1 Chicken Thigh 135
100g Steak 251
1 Small, Lean Lamb Chop (4oz) 112
100g Lamb's Liver 139
Fish 100g
Grilled Fresh Sardines 125
Cod 211
Whiting 132
Salmon 146
Mackerel 167
Skate 202
Scallops 217
Haddock 128
Prawns 104
Veg 100g
Aubergine 15
Leeks 25
Mooli 15
Turnip 28
Swede 21
Onion 42
Garlic 149
Kale 33
Savoy Cabbage 27
Pumpkin 26
Chopped Tomatoes 18
Carrots 30
Broccoli 30
Raw Tomatoes 18
Mushrooms 13
Lettuce 14
Cucumber 10
Celeriac 27
Baby Plum Tomatoes 18
Potatoes 75
Pasata 16
Dairy & Eggs
1 Boiled Hen Egg 74
1 Poached Hen Egg 74
1 Scrambled Hen Egg 100
1 Fried Egg 105
30g Feta 79
100g Cottage Cheese 103
100g Mozzarella 300
Fruit
1 Orange 59
1 Med Banana (7-8") 105
1 Apple 53
100g Strawberries 27
100g Plums 36
100g Grapes 17
1 Passion Fruit 17
Beans, Lentil & Pulses
100g Red Split Lentil 98
100g Yellow Split Pea 104
100g Red Kidney Beans 93
100g Lentilles Vertes 109
100g Green Lentils 89
100g Quinoa 92
Stocks 100ml
Knorr Veg Jelly 10
Knorr Chicken Jelly 10
Et voilĂ ! Just add up, cook and munch away!

Comments

Popular Posts