Do you think this is a good diet?!
Question: Do you think this is a good diet?
1 Wheat Bagel 230 2g 49g -1 Carb
1Greek Yogurt 100 0g 7g -1 Dairy
2 Packets Oatmeal 200 4g 38g (unflavored) -1 Carb
1 Bananna 100 0g 25g -1 Fruit
Snack
1Protein Bar 200 5g 18g -1 Snack
Lunch
2 Wheat Bread 200 2g 40g
Chicken 125 2.5g 0g (1 serving) -1 Protein
Peas 60 0.5g 10g (1 serving) -1 Vegetable
Spinich 40 0.5g 5g (1 serving) -1 Vegetable
Cashews 160 13g 9g (1 serving) -1 Fat
Light Mayonnaise 35 3.5g 1g (1 serving) -1 Condiment
1 Apple 80 0g 22g -1 Fruit
Dinner
2 Wheat Bread 200 2g 40g -1 Carb
1 Tuna 100 1g 0g -1 Protein
Green Beans 20 0g 4g (1 serving) -1 Vegetable
Whey Protein Mix 230 2g 17g -1 Protein
Mixed Fruit 45 0g 11g -1 Fruit
Light Mayonnaise 35 3.5g 1g -1 Condiment
Total Calories 2160 Fat 42.5g Carbs 297g
Basically i may add 1 thing to eat 2400 calories because i am also exercising burning at least 600 calories a day. I have previous done a high protein low carbs for 1 month, then a carb and protein balance for 1 month, now to this all out balance for maximum energy. I started at 197lbs and am current 175-176ish , i am thinking my goalis 155 to get a athletic build with abs because i am only 5'7".
Answers:
Personally, I'd add a cup of liquid egg whites cooked in a tablespoon of olive oil to breakfast. That would get the extra protein serving you're missing and add a fat serving (the cashews you have listed are probably more like a snack than a fat serving). That would add about 240 calories to your intake, which would get you to almost exactly 2,400.
Other than that, I think it looks good. One thing you might try, however, is replacing your mayo with a combination of plain non-fat greek yogurt and balsamic vinegar, which will increase your protein and cut down on saturated fat. Plus, I think you might like the taste better...I know I do.
It's not very balanced- you're diet.
You're lacking hearty fats and dairy/ calcium with abit of protein (with you're ammount of exercize you should be consuming more protein to restore/ rebuild and repair damaged muscles during you're activity's)
Try this ideal and spread out you're eatting more so you're not eatting a ton at one time- it can cramp up and cause some internal problems (blockage/ constipation/ acid reflex/ heart burn/ etc)
Breakfast:
- Wholewheat bagel with 2TBSP natural peanut butter (or instead of peanut butter, try 2 egg's anystyle), optional TBSP jam/ fruit preserve
- Cup of 1-2% milk
- Serving of fruit (eg: banana/ apple/ cup of fruit juice/ half cup canned fruit or applesauce, 1/4 cup dried fruits, 3/4 cup berries/ etc)
- Turkey/ chicken sasuages or turkey/ chicken bacon or 3-4 slices luncheon deli meat ham/ chicken/ roast beef/ turkey
Snack:
Protein bar or nutritional supplement shake
(ex bars: Clif Bar's/ Lara Bar's, ex shakes: Ensure, Ensure Protein, Ensure Clinical Strength, Boost or Boost Protein)
Lunch:
- 2 Slices wholewheat breads (or large wholewheat wrap/ pita/ bun) with 3oz chicken breast (or 4 slices luncheon deli chicken/ turkey/ ham or roast beef) with 1/3cup shredded cheese or 50g sliced unprocessed cheese with sliced vegetable toppings (eg: spinach/ onion/ tomato) and 1-2TBSP hummus/ dijon- honey- original mustard or guacamolie.
- Consume with greek yoghurt
- 1/2Cup crunchy vegetables with 1/4 cup hummus or 1/4 cup 1% cottage cheese or 2TBSP light creamy salad dressing to dip.
Dinner:
- 4-6oz Chicken breast/ lean red meat (prawns/ beef/ steak/ kabob)/ pork (solvaki/ ham/ tenderlion/ chop)/ poltry (chicken/ turkey breasts and theighs, etc) or fish/ seafood (salmon/ trout/ cod/ halibit/ tuna steak/ scallops/ shrimp)
- 3/4 Cup brown or long grain rice/ couscous/ quinoa/ barley/ wholewheat pasta or medium (~cup) of yam/ potato's
- 3/4 Cup cooked- steamed vegetables in TBSP olive oil (eg: green beans/ carrot's/ broccolli/ etc) or side salad with TBSP dressing/ vinagrette.
Snack:
- Pkg of plain instant oat's with mixed fruit (or 3/4 cup berries, chopped banana or 1/4 cup dried fruit) with you're choice of TBSP of flavouring (honey/ cinnamain/ nutmeg/ brown sugar/ fruit preserve/ coconut/ peanut butter/ nutella/ etc)