Diet Update and Todays Menu

Thursday, May 15, 2008

It's been a few weeks and I thought I would take a moment to give you an update on how the weight loss and home rehabilitation have come along. So far in 3 weeks we have lost a little over 4 kilos (10 pounds). Our walking has made it up to 10 minutes every other day, and we have weaned down the need for some of the pain killers.

I still have him on a loose 1,000 calorie diet, that I let vary up to 100 calories on days he walks. With mothers day and some Madrid holidays within the last weeks, we did cheat about 4 days. He watched how much he consumed, but still ate a lot of food and sweets you wouldn't on a diet. This lead to one week with out weight loss, but no weight gain.

Here is a sample of the meal plan we used today, this is a 1,000 calorie base and was filling even for me. I did however eat an additional yogurt and soup to reach the calories I should have in the day.


  • Chocolate Puffed Cereal 30 grams (1cup) with 120 ML light milk (195 kcal)
  • 2 cups Spanish Coffee with 120 ml light milk (35 kcal each 70kcal total)



  • 3 cups popcorn (air popped) with Parmesan cheese (120 kcal)

Snack: (100 kcal)
  • 1/2 a turkey and cheese toasty 80 kcal
  • 30 gram apple 16 kcal
  • 20 gram tomato 4 kcal

*Note: Turkey and cheese toasty, made on light bread with low fat sliced deli style turkey and reduced calorie and fat cheese. Thin tomato, onion, lettuce and a small amount of brown mustard were also added. This is a great spot to fulfill your higher calorie needs by using whole wheat bread and eating a whole apple.