Karion - I am really grateful for your thoughts. You're right that I am erring on the side of caution (not least because the steak wasn't properly defrosted this morning so I don't know what it weighs so am guestimating!).
I made the ratatouille without oil. Chicken is 5oz. It's true that I am keeping things low carb (except veggies, salad and fruit) this week, and I probably mentioned this in another thread so you wouldn't have seen it, but I ate sooooo many white carbs at the weekend that I wanted to "detox" off them! I gained 21 pounds in 17 days, I calculated earlier this morning, and have already lost 8.5lbs in 3 days.
From Saturday, I shall go back to alternating cereal and protein breakfasts, and having 1,400 calorie days every other... just that psychologically, to stop the bingeing, I felt I had to see a fast loss.
Where I will need your help Karion is with reintroducing carbs... I always have trouble with that. My homemade muesli is good for breakfast, but I'll need to introduce other things too (as always eat root veg, and plenty of fruit) s l o w l y once I near target again.
I'm not great at this calorie counting lark. Am I far out with this:
½ grapefruit (50)
small boiled egg (70)
1 yogurt (55)
= (175)
5oz chicken (225)
+ 3 x root veg, plus 2 spoonfuls ratatouille (100)
1 yog (55)
Snack later 1 apple (70)
= 450
6oz steak (300)
+ salad (50)
peach (70)
= (420)
then I rounded up to include milk in 2 x cuppas!
I'm THRILLED to have your input Karion cos I'm new to this and am not sure how to get the nutrition side of things better balanced from next Monday. Any ideas would be much welcomed!