(1) I image what I would like to eat in a day if I could have anything I wanted and calories didn't count. This is today's wish list
B: pancakes with peanut butter, syrup and icecream
L: chicken pasta
S: chocolate bar
S: cheesecake and icecream
(2) I portion out my calories to give me an idea of how much I have to 'spend' at each meal:
-----------combined = 500 (see (4))
-----------combined = 500(see (4))
S : 250
= 1600 total
(3) I have to make smart choices in order to hit my calorie targets - either by choosing 'healthier' versions of standard items, or smaller portions of the real thing.
(4) I enter my selections in Calorie King. Unfortunately, there is only room for 3 meals and one section for snacks. I find it a bit confusing so I group things together (the order is a bit mixed up because the thing you enter last goes at the bottom of the list. In this instance I copied the day before and swapped out plain icecream for Skinny Cow and I needed more calories at lunch so I added a slice of cheese):
I don't aim to hit the precise numbers, it is more just a framework to start from and if some meals are under, others are over.
(3) I refine my choices keeping in mind that my carbs shouldn't exceed 100-120g for the day, sugar less than 50g and I have to have some vegetables (well most of the time anyway!). I don't worry too much about the protein and fat because if you get the carbs right, have some protein at every meal, it more or less takes care of itself.
PS: The weird shit going on with my cheesecake portions - 1.25 serves - is because I made it with 80% Philly Cheese yesterday morning when I was half asleep and only made 4 servings instead of 5 - DOH!
PPS: I know it is a lot of icecream but it is the weekend and I don't usually get icecream with my daytime snacks during the week - and a whole skinny cow is 90 grams so it is 1/3 of the container at a time.