Rate My Meals - 2010-11-22

November 22, 2010 · 7 comments

It felt pretty good to post a 5 pound loss yesterday, but I’m no dummy - losses will be fleeting unless I stay up on my eating and I started planning for today last night when I packed my bento box lunch for today. Staying focused, chanting my mantra (“Vegas, baby, Vegas“) and who knows - I might just have some success again for once.

Today started off with a challenge when I had to go to the service center to get a tired repaired on my car. I know they bring out a couple of dozen doughnuts every morning and I knew there would be plenty available to me should I choose to partake, which I did not. A couple cups of coffee got me through the visit.

So having gotten through that hurdle, how does the day look?

[starrater tpl=10 size='46']


Breakfast was a banana-nut muffin. Now I know some of you are going to tell me there is probably more calories in that muffin than in the doughnuts I passed up, and you would probably be right. But I know it has less than 2 Sausage Egg McMuffins and a hash brown, let me tell you. And besides, for whatever reason this muffin always fills me up until lunch. I know a doughnut would not have done that. I’ll try to eat more oatmeal for breakfast, I promise.

Lunch was a bento box I made up last night and I admittedly packed a few too many things into there. I could have done without the carrots and cheese stick. Or maybe the carrots were OK. The chicken breast was cold, this weekend I made six chicken breasts poached in milk, a recipe I’m going to be writing up later, and it was sitting on top of a bed of herb greens, although I wasn’t thinking and put some salt on them when I was packing the meal so of course the salt drew all the moisture out of the greens, meaning they were pretty much all gone by the time I had lunch. I had a small side of grilled veggies I bought in the deli, a side of pomegranate dressing to dip the chicken in (and for the greens that didn’t make it), some puffed rice crackers and for dessert some tapioca pudding to which I added some pomegranate arils. I loved those added to the tapioca, really made the dessert.

Afternoon snacks of a banana at work and a protein bar in the car on the way home. Fortunately the roads were not as slippery as yesterday.

For dinner I made my brussel sprout side dish that I will be making at Thanksgiving (4 quartered and roasted sprouts, teaspoon of toasted walnuts, pomegranate arils and a very light drizzle of pomegranate dressing. I used a tiny bit of olive oil when roasting the brussel sprouts. Heated up one of my leftover chicken breasts and had some vermicelli pasta tossed with a little Parmesan cheese. Side salad with herb greens, baby tomatoes and a few baby portobello mushrooms. Yogurt for dessert.

It’s 7:00 as I write this so of course it is possible I am not done eating for today, but that’s one of the reasons I’m writing this post. I can’t very well eat after I’ve written all this, can I?

No, I didn’t think so.

So how do you think I did? Click a star!

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Reader John Bonk thought the day looked heavy so I ran the numbers as best I could in the Daily Plate and came up with the following, which is indeed a little heavy. At my weight right now I’d like to be between 2,000 and 2,200 calories. Extra things like the cheese stick didn’t help, and the grilled vegetable salad was an issue. I took a guess at the muffin, they had a large banana nut muffin at 440 calories so I used that. Clearly I should be pushing for the oatmeal in the morning.


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Justin Harrison November 22, 2010 at 11:43 pm

John, I think you did ok man, but try and cut out the evening meals… I mean we all think weight loss is rocket sceince, but the truth is simple… eat less excersise more and we’ll loose weight.

I personally love food, but I am slowly getting over it and making progress, but I’ll tell you it’s a daily battle.

John November 23, 2010 at 5:25 pm

The really seems like a heavy day to me. It is hard to know how much you ate of some of this but the chicken looks huge and so does the serving of pasta. Also the “little” olive oil is just screaming hidden calories, since its 120cal a tablespoon. Not 100% about this but are all the pomegranate additions just extra sugar calories? Or are poms better than I am thinking calorie wise?

John's Weight Loss Blog November 23, 2010 at 6:51 pm

John - I ran the numbers in the Daily Plate and posted an update above. Your instinct was right, it was about 2,400 calories for the day which is more than I would like. The pomegranate arils are nothing to worry about though.

When I made the pasta I remember thinking it may be too much, so good call there. The chicken breast is a standard 4oz breast.

Thanks for the input!

John November 23, 2010 at 8:35 pm

To lose 2 pounds a week at your weight I was eating around 2000 calories not including workout calories. I guess I was even more right than I thought, those chicken breasts look like 9+ oz ones to me but I guess there really isnt a way to gauge size based on the pictures. Good job checking up.

Tom Wilson November 24, 2010 at 8:12 pm

Hi John,

My personal opinion is that if you eat foods which give you plenty of the trace nutrients then you become satisfied really easily. You don’t end up over-eating on foods like pasta, bread, donuts etc.

So from that perspective. Here’s how I’d rate each food item…at least the ones that I can see.

Muffin…plenty of refined flour in this. Not very satisfying for your body.
Banana - Perfect
Protein bar - Refined food, probably low in micronutrients.
Pasta - refined flour. Again, low in what your body really wants.
Vegetables - great!
Yogurt - Unsure… probably full of sugar?
Chicken - I would consider 2 big breasts to be quite a lot of meat for one day. Have you read the china study before? Very interesting.
Rice crackers - more refined stuff
Milk - hmmm, I don’t touch the stuff anymore. Have a read around on the net about pasteurised, homogenized milk. I think you’ll find a glass of water will help you lose weight waaaay easier.


From what I can see, there is a complete lack of fresh raw vegetables. Try to get more of those in there. They’re full of amazing nutrients and pretty soon after eating them you’ll start to feel amazing.

I would cut out the pasta and substitute it with a whole-grain of some kind. Quinoa, brown rice, black rice or something similar. You can easily mix in some raw vegetables with your grains, like diced tomato, avocado and peppers. Yum yum :)

Instead of oatmeal, here’s what I have. And boy oh boy is it delicious. + it keeps me full for aaages.

Soaked buckwheat.
Cashew nuts

Basically just lots of whole food goodness in there.


Justin Harrison November 25, 2010 at 12:12 am

Tom all solid advice except for one thing that I would dispute, there is evidence to suggest that a small amount of milk in your daily intake can actually help break down certain fats - the key is of course to drink good pure milk and not the stuff shoved full of crap like long life milk for example.

Tom Wilson November 25, 2010 at 12:42 am

Hi Justin,

I just know that when I stopped drinking milk, I felt AMAZING! And since then I have read some pretty nasty stuff about what it does to your body…So I just tend to keep away from it. It doesn’t seem to be a problem for me not having it… I have got very low body fat levels.

Now I’m not saying that RAW milk is bad. In fact I’ve heard it can be really good for you. (I haven’t tried it)…and I know that some cultures around the world live almost purely on it. So sure, a little bit probably wouldn’t hurt…but definitely not pasteurised, homogenized milk.


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