Dee's Primal Diary

[DeeCe]

Right my diary...

I came off Dukan in April/May and have been eating healthy & exercising since...but no weight seems to be shifting!
I'm hoping Primal eating will help, although I am a little scared of fats too!

I would ideally like to lose at least 8lbs by the end of September for my holiday! As well as keep my lean muscle that I work out hard for!!

Day 1 (09/08/2012)

I did bodywork last night & was achey this morning should have had my protein before bed but had it this morning.. I had Whey Isolate Protein, which I think is okay? I usually have it after my hard sessions (like tonight when I have my trainer... )

B: Greek yoghurt with raspberries & blueberries

+ a Green Tea

L: Chicken breast, cauliflower, broccoli, and yellow courgette with a dressing of olive oil, lemon juice & pepper

snacks: cashew nuts

Pre-gym: Banana

Post gym: whey protein

D: Mince, courgette, tinned toms & green beans..

just a quick mash-up of foods after my trainer!

 

[DeeCe]

Easy myself in gently... just had a Nakd bar...which is nuts & dried fuit.. was thinking if there might be a way to make these yourself?

Different nuts... macadamias would work, but would fresh fruit instead of dried :hmm:

 

[DeeCe]

Soo my days aren't strictly Primal atm, as I have food to get rid/eat before the shop at the weekend, and I don't wanna waste it!

10/08/2012 Friday:

B: Green Smoothie (skim milk, greek yog, spinach, PB & whey protein powder)

+ 2 eggs scrambled (first time I've had two eggs and not a mix of egg whites! mmm... )

so full up now, which is good & I seem to be upping my calories! That idea seems to be helping me get my head round the fat in this diet, that the good fats attribute to my calorie intake which I need to be higher.. so no need for more carbs!

L: Chicken, homemade chilli&redonion gucamole with salad (lettuce, spring onion & red pepper)
and some blueberries & raspberries

snacks: small apple

D:

 

[DeeCe]

Ooo Saturday .

Pre-pilates: apple & protein shake

Post Pilates: 2 eggs scrambled with olive oil in the pan, & 2 slices.of bacon

 

[DeeCe]

Right. My week of 100%. My BF is following a low carb diet his trainer set him which is slightly similar to Primal/Paleo too so that's helpful! Been shopping & got stuff I need, & I think I've read everyone's diary on this board lol!

Monday (Day 1)

B: Smoothie of blueberries, raspberries, coconut milk & half a scopp of protein powder

+ Green tea & handful of almonds


L: Leftover roast chicken, spinach & roasted asparagus, green beans & courgette (in olive oil & lemon pepper)

snacks: almonds, macadamias and an apple (not altogether lol!)

D: Pollack with broccoli cauliflower & tomatoes...

A tea with cream...

& a few strawberries as I was a bit hungry..

& half a scoop of protein with almond milk to help my sore muscles before bed!

Need to up my portions.. oh well it is a learning process!

 

[DeeCe]

Tuesday Day 2

B: Scrambled eggs (why did I ever add milk, so nice just eggs!) with a Black Farmers Gluten Free Sausage!

L: Chicken salad (lettuce, pepper, avocado & spinach)

D: Courgette boats! mince mixed with red onion, garlic & the inside of a courgette then put in the "skins", with chopped tomatoes & cauliflower!

snacks: blueberries/raspberries, an apple & pistachio nuts

Pre-gym: Coffee with cream

Post gym: Whey protein shake

 

[DeeCe]

Wednesday (Day 3)

Up early so had coffee with cream!

B: Scrambled eggs with sausage, spinach & spring onion

L: Chicken salad; lettuce, spring onion, red pepper with courgette & green beans and olive oil to dress!

D: chicken and sweet potatoe with asparagus & spinach

snacks: blueberries&raspberries and macadamia nuts and a sneaky square of 85% dark chocolate

Resting tonight lol..

 

[DeeCe]

Oh yeah decided to picture my food... Already started eating breakfast so the spinach is gone lol!

 

[DeeCe]

Dinner!

 

[DeeCe]

Thursday Day 4

B: Strawberries, raspberries & blueberries with coconut milk

+ a protein shake

L: salmon, sweet potatoes sauteed left over, broccoli & spinach!
+ an apple..

snack: macadamia nuts

bit heavy carb day (fruits & veg..) got hour of pilates followed by an hour with my trainer..

a banana will be needed! & I'll have a protein shake afterward before going home for dinner

D: Pollack with asparagus, lettuce & red onion with a drizzle of olive oil.

Then 2 squares of dark chocolate as a treat lol

 

[DeeCe]

Following my boyfriend's diet for a day today.. which is kinda high protein a little paleo..

Friday Day 5

B: 2 eggs scrambled. Whey protein shake made with almond milk (I gave coconut milk a go, but I have never liked coconut!)

L: Chicken salad (lettuce, avocado & spring onions..shopping tonight..)

D: some form of meat/fish/poultry & 1/4 cup of nuts


Snacks - blueberries & strawberries (like the last 3 haha!) & two more protein shakes.. one with water, 1 with almond milk

 

[DeeCe]

TOTM. But I think I may still weigh in tomorrow morning.. although I had a really good "check-in" with my trainer Thursday (apparently dropped weight, inches & BF%) although not seeing this on my scales!??!

May attempt IF or "JUDD-ing" this week too.. but not planned..seeing how it goes..

 

[DeeCe]

Had to share my breakfast from Saturday! Was on a small plate!



Friday was a bad night. I don't really wanna mention lol, we'll rule a line under it.

Saturday Day 6

B: Banana & coffee with cream
L: Scrambled eggs with sausage & spinach
D: BBQ - no carbs, just chicken, prawns, burger, sausages (luckily my BF's Mum buys those Black Farmer ones ) with salad and roasted vegetables! A lot of water!!Exercise: 40 star jumps, 30 crunches, 20 squats & 10 press ups. 1hr pilates & then 12 minutes interval run!

Sunday Day 7

B: Scrambles eggs with chorizo, spinach & tomatoes
D: Chicken & salad

snacks: apple, slice of ham..

Planned gym, but it was tooo hot!!

& a bad moment: I had apple crumble & 1 scoop of ice cream! (portion control!!)

 

[DeeCe]

Monday Day 8

Feeling so dodgy today, had a jippy tummy yesterday & this morning so feeling weak & sorry for myself!

B: Berries in almond milk (I gave coconut a go but really don't lke coconut!)



Still hungry mid-morning so had protein shake half almond milk, half water

L: Chilli & ginger chicken, with garlic, yellow pepper, spring onion & cabbage & leek in a lettuce leaf with avocado on the side..



Had an apple too, & a Nakd cocoa orange bar (feeling sorry for myself..) + trying to get my calories up as I'm going gym tonight & gonna try a "down day" tomorrow!

D: Trying a Chicken "jambalaya" recipe!

 

[DeeCe]

My jambalaya!

In the gym for like hour & half.. interval cardio & weights

Banana & protein shake afterward!

 

[DeeCe]

Tuesday Day 9 : My First JUDDD/Fast day! 500 calories max today!

B: Coffee with cream = 56 calories

L: Pollock with lettuce, spring onions, red pepper & spinach leaves = 92 calories

Snack: Blueberries = 20 calories

D: Quick Bolognese with grated courgette! = 252 calories

+ my protein shake at 93 calories!

Only13 over my 500 allowance, but pretty good Suprised how much energy I had tbh!

 

[DeeCe]

My bolognese with courgette!

 

[DeeCe]

Seriously hungry today though!! but plan to eat A LOT especially with my trainer tonight!

Wednesday Day 10



B: Scrambled eggs with chorizo & spinach (eggs/sausage/spinach becoming a fave now!)

L: Chicken flavoured with paprika & coriander, with sweet potatoe & broccoli

+ coffee with cream



snack: 1/4 cup macadamia nuts
pre-gym: banana & protein shake (mix in coffee & a little cream... hmmm)

D: Chicken stir fried with cabbage & leek and mangetout

Before bed another protein shake!

 

[BerryBerry]

Your food looks delicious!!!!!! Do you have a recipe for the quick bolognese with courgette?

 

[DeeCe]

Haha thank you, I wonder if that just might be down to Instagram photography

It was basically I was planning on cooking a proper bolognese but my Mum used up all the chopped tomatoes



Oh gosh that is really small... but those were the values I used for a meal for just me:

Lean mince: 100g
White Onion: 25g (about half a small one chopped)
Garlic Clove
Cherry tomatoes on the vine: 52g
Tomatoe Puree: 10g
Extra virgin Olive oil: 2ml

I wiped the pan with oil (to reduce calories) and cooked the garlic & onion, then added the mince and some oregano.

I quarted the tomatoes and added those, then the tomato puree. You could add stock to make it more "saucey" by reducing it... and season..

It wasn't as saucey & flavoursome as normal bolognese, but I think you need to play around with herbs and measurements a little!

I simply grated the courgette, seasoned and microwaved for a minute! It was soft but held together