Tag Archives: protein

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Today I am tracking my calories and protein intake

Curtis Matthews, Fitness and Health, food, , , ,

I am wondering if keeping track of my meals on my site will hold me more accountable to look the best I can naturally at 58 years old. Well this is my first post with todays meals.

A breakfast spread featuring a white bowl filled with 1 cup of creamy cottage cheese topped with scattered walnut pieces, dried cranberries, and a drizzle of golden honey; a colorful cereal bowl containing Honey Nut Cheerios submerged in whole milk; and a steaming mug of black coffee lightened with a splash of milk and sweetened with a touch of honey, all arranged on a simple wooden table.

Breakfast

1. A Cup of Cottage Cheese with Walnuts, Cranberries, and Honey

  • Cottage Cheese (1 cup):
    • Assuming full-fat cottage cheese (4% fat), 1 cup (about 225g) = 220 calories and 25 grams of protein.
  • Walnuts:
    • Assuming 1 ounce (about 14 halves or 28g), a common add-in = 185 calories and 4.3 grams of protein.
  • Dried Cranberries:
    • Assuming 1/4 cup (about 30g), a typical topping = 123 calories and 0.1 grams of protein.
  • Honey:
    • Assuming 1 tablespoon (21g), a standard drizzle = 64 calories and 0 grams of protein.

Subtotal:

  • Calories: 220 + 185 + 123 + 64 = 592 calories.
  • Protein: 25 + 4.3 + 0.1 + 0 = 29.4 grams of protein.

2. A Bowl of Honey Cheerios with Whole Milk

  • Honey Nut Cheerios:
    • Assuming a standard “bowl” is 1.5 cups (about 54g, based on typical serving size) = 202 calories and 4.5 grams of protein.
  • Whole Milk:
    • Assuming 1 cup (240ml), a common amount for a bowl of cereal = 150 calories and 8 grams of protein.

Subtotal:

  • Calories: 202 + 150 = 352 calories.
  • Protein: 4.5 + 8 = 12.5 grams of protein.

3. Coffee with Milk and Honey

  • Black Coffee:
    • Negligible calories and protein (about 2 calories, 0g protein per cup).
  • Whole Milk:
    • Assuming 2 tablespoons (30ml), a typical splash = 19 calories and 1 gram of protein.
  • Honey:
    • Assuming 1 teaspoon (7g), a common coffee sweetener = 21 calories and 0 grams of protein.

Subtotal:

  • Calories: 2 + 19 + 21 = 42 calories.
  • Protein: 0 + 1 + 0 = 1 gram of protein.

Grand Total

  • Calories: 592 (cottage cheese mix) + 352 (Cheerios) + 42 (coffee) = 986 calories.
  • Protein: 29.4 (cottage cheese mix) + 12.5 (Cheerios) + 1 (coffee) = 42.9 grams of protein.

Lunch

A simple lunch plate featuring 1.5 cups of steamed mixed vegetables, including vibrant green broccoli, sliced orange carrots, and bright green peas, arranged neatly with no added fat; alongside a 3-ounce portion of tender, lean pork loin, cooked without additional fats, served on a plain white dish against a minimalist background.

Steamed Vegetables (1.5 cups)

  • Assumption: A mix of steamed vegetables (e.g., broccoli, carrots, peas) with no added fat.
  • Calories: Approximately 35 calories per cup (based on general steamed mixed vegetables).
    • 1.5 cups = 1.5 × 35 = 52.5 calories.
  • Protein: Approximately 2.4 grams per cup.
    • 1.5 cups = 1.5 × 2.4 = 3.6 grams of protein.

Pork (unspecified amount)

  • Assumption: Since no quantity is given, I’ll assume a typical serving size of 3 ounces (85 grams) of cooked lean pork loin, which is a common portion to pair with vegetables.
  • Calories: Approximately 200 calories for 3 ounces of steamed or cooked lean pork loin (no added fat).
  • Protein: Approximately 25 grams for 3 ounces.

Total Estimate

  • Calories: 52.5 (vegetables) + 200 (pork) = 252.5 calories.
  • Protein: 3.6 (vegetables) + 25 (pork) = 28.6 grams of protein.

Snack

This is my protein drink which whole milk, peanut butter and a banana.

1. Whole Milk (10 oz)

  • Volume Conversion: 10 oz of whole milk is approximately 1.25 cups (since 8 oz = 1 cup).
  • Calories: Whole milk has about 150 calories per cup.
    • 1.25 cups × 150 calories = 187.5 calories.
  • Protein: Whole milk has about 8 grams of protein per cup.
    • 1.25 cups × 8 grams = 10 grams of protein.

2. Peanut Butter (2 tablespoons)

  • Serving Size: 2 tablespoons of peanut butter is about 32 grams (standard for most brands).
  • Calories: Peanut butter (smooth, unsalted) has about 190 calories for 2 tablespoons.
    • 190 calories.
  • Protein: Peanut butter has about 8 grams of protein for 2 tablespoons.
    • 8 grams of protein.

3. Banana (1 medium)

  • Assumption: A medium banana weighs about 120 grams (a typical size, 7-8 inches long).
  • Calories: A medium banana has about 90 calories.
    • 90 calories.
  • Protein: A medium banana has about 1.1 grams of protein.
    • 1.1 grams of protein.

Total Estimate

  • Calories: 187.5 (whole milk) + 190 (peanut butter) + 90 (banana) = 467.5 calories.
  • Protein: 10 (whole milk) + 8 (peanut butter) + 1.1 (banana) = 19.1 grams of protein.

Dinner

Dinner

1. Cooked Lentils

  • Assumption: About 1/2 cup of cooked lentils (approximately 100 grams), as estimated from the image.
  • Calories: 115 calories per 1/2 cup.
    • 115 calories.
  • Protein: 9 grams per 1/2 cup.
    • 9 grams of protein.

2. Whole Wheat Spaghetti with Sauce

  • Assumption: About 1 cup of cooked whole wheat spaghetti (approximately 140 grams) with a light tomato-based sauce, around 1/4 cup (60 grams).
  • Whole Wheat Spaghetti:
    • Calories: Cooked whole wheat spaghetti has about 125 calories per cup (slightly fewer than regular spaghetti due to higher fiber content).
      • 125 calories.
    • Protein: Whole wheat spaghetti has about 7 grams of protein per cup (higher than regular spaghetti due to the whole grain).
      • 7 grams of protein.
  • Tomato Sauce:
    • Calories: A basic tomato sauce has about 20 calories per 1/4 cup (no added oil or cheese assumed).
      • 20 calories.
    • Protein: Tomato sauce has about 0.5 grams of protein per 1/4 cup.
      • 0.5 grams of protein.
  • Subtotal for Whole Wheat Spaghetti with Sauce:
    • Calories: 125 + 20 = 145 calories.
    • Protein: 7 + 0.5 = 7.5 grams of protein.

3. Pork Chops

  • Assumption: The pork chops look like about 3 ounces (85 grams) of cooked lean pork chop, a common portion size. I’ll assume they’re grilled or pan-cooked with minimal added fat, as no heavy sauce or breading is visible.
  • Calories: A 3-ounce lean pork chop (trimmed of visible fat) has about 200 calories.
    • 200 calories.
  • Protein: A 3-ounce lean pork chop has about 25 grams of protein.
    • 25 grams of protein.

4. Side Salad (Lettuce, Cucumber, Tomato)

  • Assumption: 1 cup of lettuce (30 grams), 1/2 a medium cucumber (100 grams), and 1/2 a medium tomato (90 grams), with no dressing.
  • Lettuce:
    • Calories: 5 calories per 1 cup.
      • 5 calories.
    • Protein: 0.5 grams per 1 cup.
      • 0.5 grams of protein.
  • Cucumber:
    • Calories: 8 calories per 1/2 medium cucumber.
      • 8 calories.
    • Protein: 0.3 grams per 1/2 medium cucumber.
      • 0.3 grams of protein.
  • Tomato:
    • Calories: 11 calories per 1/2 medium tomato.
      • 11 calories.
    • Protein: 0.5 grams per 1/2 medium tomato.
      • 0.5 grams of protein.
  • Subtotal for Salad:
    • Calories: 5 + 8 + 11 = 24 calories.
    • Protein: 0.5 + 0.3 + 0.5 = 1.3 grams of protein.

Total Estimate

  • Calories: 115 (lentils) + 145 (whole wheat spaghetti with sauce) + 200 (pork chops) + 24 (salad) = 484 calories.
  • Protein: 9 (lentils) + 7.5 (spaghetti with sauce) + 25 (pork chops) + 1.3 (salad) = 42.8 grams of protein.

Last snack

Greek Yogurt with walnuts, cranberries and honey

Ingredients:

  • Greek yogurt (1 cup, plain, non-fat): 100 calories, 17g protein
  • Walnuts (1/2 oz / ~7 halves): 92 calories, 2g protein
  • Dried cranberries (2 tbsp): 50 calories, 0g protein
  • Honey (1 tbsp): 64 calories, 0g protein

Total:

  • Calories: 306
  • Protein: 19g