Breakfast
12.00 Greek yogurt with
berries, 2 fried eggs and lady grey tea
(Don't know what these berries are called in English)
Snack
15.00 Apple with peanut butter
Dinner
18.00 Pork and veggies
Drinks
19.00 Black tea vanilla flavor
Snack 2
20.00 Dark chocolate (1 piece = 2.4g) with a coffee + whole milk
99% pure chocolate, whoa! Luckily I "practiced" with 85% chocolate earlier this year - I wouldn't be able to handle the taste if I wasn't already used to it. :p I won't get any nutrients from it but now I can have something other than peanut butter as a kinda-unhealthy snack. :')
I have a headache now (started immediately after I finished my coffee). I don't know if it's because it was a strong cup of coffee or if I have a caffeine withdrawal :') (I had WAY more caffeine the previous days, idk)
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I entered some random days into Cronometer.com (like FS but with nutrients), and I could use some more of these in my diet:
- Vitamin B1 (fish, pork, nuts, asparagus,...)
- Folate (spinach, asparagus, avocado, broccoli,...)
- Vitamin E (spinach, nuts, avocados, shrimp, fish, olive oil, broccoli,...)
- Calcium (leafy greens, dairy, chinese cabbage, broccoli, almonds, canned fish,...)
- Copper (kale, mushrooms, nuts, avocado, goat cheese,...)
- Iron (nuts, beef, lamb, spinach, dark chocolate (yay!),...)
- Magnesium (spinach, nuts, mackerel, avocado, dairy, bananas, dark chocolate,...)
- Manganese (nuts, fish, spinach, kale, tea,...)
- Potassium (spinach, yogurt, fish, avocado, mushrooms, bananas,...)
Some days I also didn't have enough vitamin C, D, K and B5.
- Vitamin C (chili peppers (yum!), bell peppers, kale, broccoli, strawberries,...)
- Vitamin D (fish, fortified dairy, eggs, mushrooms,...)
- Vitamin K (herbs, dark leafy greens, brussels sprouts, broccoli, asparagus, cabbage, pickled cucumber,...)
- Vitamin B5 (mushrooms, cheese, oily fish, avocados, eggs, meat,...)
Seems like I need to write a new grocery list :D Yay for extra dark chocolate and avocado!