Friday 7 November 2003

6:00am
chicken 134g (raw wt)

A rowing regatta over the next two days, with the first race at 10:30am this morning

12:00pm - a lighter-than-usual salad
avocado 82g
broccoli 120g
capsicum - red 62g
rocket 54g
one 110g tin Coles brand sardines in olive oil
strawberries 140g

Another race at 2:00pm

3:00 - another light salad
avocado 80g
capsicum 102g
cress 120g
mushroom 146g
one 110g tin Coles brand sardines in olive oil
apple 176g  (16g of carbs in an average-sized apple)

After the rowing, I returned home and cut the grass, laid a bit of mulch on the herb garden and cleaned the windows.

5:00 - an apple 108g

7:00 another light salad
avocado 174g
capsicum 152g
cress 68g
shiitake mushroom 64g
minced lamb 211g

And to celebrate the rowing 200ml shiraz and 52g of tasty cheddar cheese

The tally for the full day was:
Protein: 24%  Fat: 63%  Carbs: 13% (81g carbs)  Fibre: 42g
A total of 2710 calories 

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I also throw this basic stew together for Angela about once a week

Beef mince 960g
Scotch fillet, diced 238g
onions 368g
carrot 102g
parsnip 86g
sprouts 142g
capsicum 88g
tomatoes a 400g tin
red wine 370g

This is 2754g raw and after simmering for a couple of hours is down to 1720g or 62% of the original.

The tally for the full pot is:
Protein: 45%  Fat: 42%  Carbs: 13% (75g carbs)  Fibre: 26g
A total of 2598 calories 

Angela will keep this in the fridge and heat a portion of it for a meal once or twice a day.

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