20-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 5 cup 10 0 0 1.4 0.25 0
Lunch Dairy Mature Cheddar Slices (Tesco) 10 slice 1040 1 1 64 87 0
Lunch Eggs Hard boiled egg 1 egg 78 0.56 0.56 6.29 5.3 0
Dinner Fish & Seafood Boneless Salmon Fillet (Tesco) 1 Fillet 236 0 0 25 15.1 0
Dinner Vegetables Soya Beans (Frozen) 30 g 40 1.2 0.27 3.72 1.92 1.2
Snack Drinks Low Calorie Ginger Ale (Tesco) 500 ml 5 0.5 0.5 0 0 0
Total 1408.60 3.26 2.33 100.41 109.57 1.20
Sleep Stress Steps Activity Mood Notes
10 0 2108 Cycling (30mins)
BG (mmol/L) Time Notes
6.7 08:20 First reading of the day before any intake of food or liquid
6.0 22:25 Taken 20 minutes after 500 ml of Low Calorie Ginger Ale and 03:25 hrs after my dinner

19-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4 0 0 0.56 0.1 0
Breakfast Meat Back Bacon (Tesco) 150 g 290 0 0 24.75 6.15 0
Breakfast Eggs Fried egg 2 egg 184 0.8 0.76 12.54 14.08 0
Breakfast Vegetables Chestnut Mushrooms (Tesco) 60 g 5 0.18 0.18 0.6 0.12 0
Snack Fruits Apple (Gala) 50 g 26 6.905 5.195 0.13 0.085 1.2
Lunch Meat Sirloin Steak 283.5 g 692 0 0 76.545 39.69 0
Lunch Vegetables Cherry Tomato 3 cherry 9 2.01 1.35 0.45 0.09 0.6
Lunch Vegetables Lettuce 20 g 3 0.594 0.352 0.18 0.028 0.24
Lunch Vegetables Red Onion 10 g 4 1.011 0.428 0.092 0.008 0.14
Lunch Legumes Butter Beans (Sainsbury’s) 20 g 19 3.26 0 1.478 0.104 0
Lunch Vegetables Mushrooms 50 g 11 1.64 0.825 1.545 0.17 0.5
Snack Sweets Sugar Free Fruit Salad (Grape Tree) 5 sweet 92 26.4 0 0.2 3 0
Snack Sweets Sugar Free Chocolate Eclair (Grape Tree) 15 sweet 276 79.2 0 0.6 9 0
Snack Sweets Sugar Free Rhubarb & Custard (Grape Tree) 4 sweet 65 23.72 0 0.004 0 0
Dinner Fish & Seafood Tuna chunks in Spring Water (John West) 1 can 127 0 0 30.2 0.6 0
Dinner Vegetables Spinach 20 g 5 0.726 0.084 0.572 0.138 0.44
Dinner Vegetables Celery 10 g 1 0.09 0.09 0.05 0.02 0.11
Dinner Nuts Walnut Halves (Tesco) 10 g 70 0.33 0.26 1.47 6.85 0.35
Dinner Fruits Pitted Black Olive 15 g 20 0 0 0.075 2.04 0.45
Total 1901.42 146.87 9.52 152.04 82.27 4.03
Sleep Stress Steps Activity Mood Notes
10 1 1,942 60 Content 60 minutes paddling on Coniston
BG (mmol/L) Time Notes
07:57 7.5 First reading of the day before any intake of food or liquid

18-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Fruits Apple (Gala) 120 g 62 16.57 12.468 0.312 0.204 2.88
Breakfast Fruits Blueberries 45 g 14 3.094 3.0938 0.28125 0.113 0.79
Breakfast Dairy Greek Yoghurt (Tesco) 220 g 273 12.1 11.88 9.24 20.9 0
Breakfast Drinks Black Coffee (Ground) 3 cup 6 0 0 0.84 0.15 0
Lunch Eggs Hard boiled egg 2 egg 156 1.12 1.12 12.58 10.6 0
Snack Sweets Sugar Free Fruit Salad (Grape Tree) 1 sweet 18 5.28 0 0.04 0.6 0
Snack Sweets Sugar Free Chocolate Eclair (Grape Tree) 2 sweet 37 10.56 0 0.08 1.2 0
Snack Sweets Sugar Free Rhubarb & Custard (Grape Tree) 1 sweet 16 5.93 0 0.001 0 0
Snack Nuts Dry Roasted Peanuts (salty dog) 45 g 276 5.715 2.97 10.98 22.46 0
Snack Nuts Salted Peanuts (salty dog) 45 g 274 4.23 2.115 12.555 22.14 3.87
Snack Drinks Diet Coke (Coca-Cola) 852 ml 3 0 0 0 0 0
Snack My_Category1 Apple & Almond Cake 2 slice 688 66 18 20 46 0
Total 1823.25 130.60 51.65 66.91 124.36 7.54
Sleep Stress Steps Activity Mood Notes
10 1 4,050 Sad Felt good all day, wasn’t worried o stressed about the gig and thoroughly enjoyed it. Felt sad when I went to bed due to my last BG reading at 23:45
BG (mmol/L) Time Notes
 10.2  12:02  Taken approx 1 hour after eating breakfast of greek yoghurt, apple & blueberry
 8.0  23:45  Taken 1 hour after eating apple and almond cake (see recipes)

17-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Protein Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Snack Meat Savoury Sausage with Chanterelle 10 g 40.90 0.10 0.10 2.70 0.00 0.00
Lunch Vegetables Broccoli 100 g 31.00 6.64 1.70 2.82 0.37 2.60
Lunch Vegetables Spinach 50 g 11.50 1.82 0.21 1.43 0.35 1.10
Lunch Vegetables Avocado 70 g 112.00 5.97 0.46 1.40 10.26 4.69
Lunch Vegetables Soya Beans (Frozen) 100 g 132.00 4.00 0.90 12.40 6.40 4.00
Lunch Eggs Fried egg 1 egg 92.00 0.40 0.38 6.27 7.04 0.00
Lunch My_Category1 Tomatillo Salsa 20 g 23.76 5.18 2.44 0.62 0.26 0.00
Snack Dairy Leerdammer (Light) Slice 8 slice 416.00 0.80 0.80 47.20 25.60 0.00
Snack Eggs Hard boiled egg 2 egg 156.00 1.12 1.12 12.58 10.60 0.00
Dinner Vegetables Soya Beans (Frozen) 100 g 132.00 4.00 0.90 12.40 6.40 4.00
Dinner Vegetables Farmhouse Mixed Vegetables (Tesco) 120 g 61.20 7.08 4.44 4.20 0.84 4.08
Dinner Meat Pork (Roast) 200 g 494.00 0.00 0.00 53.96 29.18 0.00
Total 1706.36 37.11 13.45 158.54 97.40 20.47
Sleep Stress Steps Activity Mood
 10  1  2,220  Happy
BG (mmol/L) Time Notes

16-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Protein Fats Fibre
Lunch My Category Greek Salad (Tesco) 1 box 239.00 4.80 0.40 6.10 21.10 2.60
Lunch Poultry Chicken Breast (Tesco) Sliced 200 g 228.00 2.80 1.60 45.20 4.00 0.00
Dinner Meat Minced Beef (Cooked) 200 g 552.00 0.00 0.00 50.70 37.16 0.00
Dinner Vegetables Cauliflower Couscous (Tesco) 150 g 60.00 4.50 3.75 5.40 1.35 3.75
Dinner Vegetables Farmhouse Mixed Vegetables (Tesco) 100 g 51.00 5.90 3.70 3.50 0.70 3.40
Snack Nuts Roasted Salted Pistachio Nuts (Tesco) 150 g 873.00 15.30 10.95 37.35 69.60 17.40
Total 2003 33.30 20.40 148.25 133.9 27.15
Sleep Stress Steps Activity Mood
10 1 3,134 Happy
BG (mmol/L) Time Notes
7.3 08:25

15-02-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Dinner Vegetables Fennel 100 g 31.00 7.29 2.30 1.24 0.20 3.10
Dinner Vegetables Red Onion 50 g 21.00 5.06 2.14 0.46 0.04 0.70
Dinner Vegetables Garlic 1 g 1.49 0.33 0.01 0.06 0.01 0.02
Dinner Oils Olive oil 1 tbsp 119.00 0.00 0.00 0.00 13.50 0.00
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Dinner Poultry Chicken Breast (skinless) 200 g 328.00 0.00 0.00 61.52 7.08 0.00
Dinner Vegetables Red Pepper 50 g 18.00 3.20 3.10 0.50 0.20 0.80
Dinner Legumes Chickpeas in Water (Home Bargains) 50 g 58.50 7.50 0.25 3.40 0.95 3.05
Dinner My_Category1 Chicken Stock (OXO) 200 ml 18.00 3.00 1.00 1.00 1.00 1.00
Dinner Vegetables Mushrooms 10 g 2.20 0.33 0.17 0.31 0.03 0.10
Total 603.19 26.70 8.97 69.33 23.16 8.77
Sleep Stress Steps Activity Mood
10 1 1,880 Happy
BG (mmol/L) Time Notes
12.7 23:08