The weather has been more humid these past few weeks. And I’ve been away from home a lot for events and things. So my household has been kind of falling apart, with shopping left on the floor in bags for days before being put away. Laundry piling up. Eating out more often. Any meals prepared at home consisting of chips and guacamole or convenience packaged products. But now that I have revealed this blog to all my family and friends over at KellieUnderhill.com and more and more people are finding me I feel like I need to really step things up here and get my head back in the game.
About a month ago I tracked my food for the first time in awhile, just so I could give you a better idea of what it looks like, and that it is indeed very easy to get enough protein on a plant based diet. Because actually all protein comes from plants, animals get their protein from plants, and then when you eat the animal you get their second hand protein. I choose to get my protein right from the main source.
Mind you, that day wasn’t at all a typical day. It was humid and hot in my apartment/ kitchen. I hadn’t done a good shop in awhile. I just used what I had on hand and tried to keep things as simple as possible.
I take two supplements daily, 500 mcg B12 and 1000 UI D3. I don’t get a lot of sunshine and I live in Canada. I tend to believe that everyone living here should be taking a D3 supplement. And all vegans need a B12 supplement just to be safe. B12 comes from dirt which is why now we can pretty much only get it from animal products (because they consume dirty plants). All our plants are washed so thoroughly that we not only get rid of all the nasty stuff, but the good stuff like B12 too. I take my supplements before I eat and I’ll hydrate with my 24 oz water bottle.
Breakfast consisted of two slices of Ezekiel bread toasted and topped with four large strawberries, sliced and one tablespoon of 100% pure maple syrup. I also had one cup of fair trade organic coffee that I brewed at home myself. Toast is absolutely not part of my regular routine, I normally enjoy either a hot or cold bowl of cereal with fruit.
I’m calling this a snack but it was really intended to be my lunch. I made a taco salad type of dish with organic Boston Lettuce, salsa, Mr Spice Organic low sodium Tangy Bang sauce and some Que Pasa organic unsalted corn tortilla chips.
This was actually intended to be dinner, but then I ended up having another meal later. What’s interesting to note is that if I hadn’t been tracking food I would have stopped eating after this meal for the day. But because I was tracking for you guys I could see I was low on some nutrients, so I decided to keep eating and try to up my nutrition. Mind you this was not at all what I would normally be eating. I had some No Name French Fries air fried in my T-Fal Actifry without any oil, a Sol veggie burger on a Silver Hills Sprouted Ancient Grain Whole Grain Hamburger bun with Organic Ketchup, two slices of tomato, Boston Lettuce, old fashioned dijon mustard, sweet and tangy BBQ sauce, and zesty garlic pickle slices.
For dinner, which was actually just an added meal to up some of my nutrients, I had another Mexican inspired salad bowl with 2 cups of Boston Lettuce, 1 cup of a baked sweet potato mashed, a quarter of an avocado sliced, 4 tbsp of hot salsa, 1 tsp of Mr. Spice Organic Tangy Bang hot sauce, 1 serving of Que Pasa organic unsalted corn tortilla chips, and one small glass of organic Pinot Grigio white wine. So all the way around this meal was a big splurge and treat at the end of the day.
I ended up finishing the day with consuming 1886 calories (normally I come in around 1200-1400 and eat much better food). That day I burned 3091 calories, which meant I had a calorie deficit of -1206, and calorie deficits are what you consistently need to see if your goal is to lose weight as mine is. Of course, the deficit could have been bigger if I had eaten less and exercised more, but hey, it was not a typical day and I’ll take it!
My calories broke down like this: 59.6% (227.9 g) from carbs, 24.2% (50.6 g) from fat, 11% (52.9 g which is about 7 g more than the recommended daily amount) from protein and 5.2% from alcohol.
Even though I still had a calorie deficit I definitely overindulged that day and while I did have some good veggies I also had a lot of processed food, which isn’t good and as a result I only hit 64% of my nutrients targets. The ones where I excelled were:
- Fibre at 44.7 g or 179% of the recommended daily amount (RDA)
- Calcium at 2684 mg or 268% RDA
- Vitamin A at 59340 IU or 2544% RDA
- Vitamin C at 137.4 mg or 183% RDA
- Vitamin B12 at 14175 or 590615% RDA
- Vitamin B2 (Riboflavin) at 1.5 mg or 132% RDA
- Vitamin B3 (Niacin) at 16.2 mg or 116% RDA
- Vitamin B5 (Pantothentic Acid) at 5.5 mg or 110% RDA
- Vitamin B6 at 1.4 mg or 105% RDA
- Vitamin D at 1000 IU or 167% RDA
- Vitamin K at 160.1 ug or 178% RDA
- Manganese at 3.5 mg or 195% RDA
- Sodium at 2129.7 mg or 142% (this is a bit high, like I had no regard for the day)
Close but didn’t quite get there today:
- Vitamin B1 (Thiamine) 68% RDA
- Folate 85% RDA
- Copper 94% RDA
- Iron 73% RDA
- Magnesium 64% RDA
- Phosphorous 53% RDA
- Potassium 58% RDA
- Selenium 67% RDA
- Zinc 47% RDA
I didn’t get enough of anything else to make it worth mentioning. Not a stellar day for sure and this happened about a month ago before I had my gall bladder attack and gave up a lot of this processed food like the french fries, chips, veg burger, and so much bread. I’m definitely doing more whole foods now and I will document another What I Eat in a Day to draw a comparison soon.
The main take away from even a junky day like this one is that getting enough protein is not an issue and getting more than enough fibre is super easy and potentially life changing if you’re coming from a diet where you haven’t been getting enough for years.