Rachel's CafeAll things coffee…

SERIOUS question how many calories do you think ive had today in total today ?

BREAKFAST. half a pot of rachaels orgainic vanilla yogurt. an orange.
LUNCH. apple wedges. & 2 packs of mini harribows. 12marshmellows.
DINNER: brown grain rice with a curry sauce with roasted peppers.
3 teas and a coffee?
IS THAT ENOUGH FOOD FOR ONE DAY OR TOO LITTLE?

WAY TOO LITTLE AND VERY UNBALANCED, You’re lacking in alot of essential nutrient’s/ foodgroups aswell as energy (calories)
You should be eatting “atleast” 1,300 calories per day for weightloss and around 2,000 calories per day to maintain (more/ less depending on activity level, age, gender, and height)
You’re lacking in calcium/ dairy, proteins, healthy fats and wholegrains, try this ideal.

Breakfast:
- 1 1/2 Cup’s (45gg) of wholegrain cereal or 2pkgs plain instant oat’s (~Cup of oat’s)
- Cup of 1% milk
- Serving of fruit (~Cup of fruit juice, 1/2 cup canned fruit/ applesauce, 3/4 cup berries/ grapes/ melon/ cherries, 1/4 cup dried fruit or medium fresh fruit eg: banana/ apple/ orange)
- TBSP optional cinnamain/ nutmeg/ brown sugar/ artificale sweetener/ honey/ fruit preserve or shredded coconut for flavour in oat’s

Lunch:
- PB&J Sandwhich (on choice of 100% “wholewheat” breads/ large wrap/ pita/ english muffins/ crumpets/ waffles/ bun or bagel with 2TBSP natural peanut butter and optional TBSP jam/ fruit preserve)
- Consume with a serving of fruit (250mL fruit juice box, 1/2 cup canned fruit/ applesauce, 3/4 cup grapes/ berries/ melon/ cherries, 1/4 cup dried fruit or medium fresh fruit, eg: banana/ apple/ orange)
- 1/2 Cup Organic vanilla yoghurt

Dinner:
- 4-5oz Lean red meat/ lean pork/ poltry/ fish/ seafood (or cup of cooked cubed tofu in 2TSP olive oil, cup of baked beans in tomato sauce and spices, cup of chili or soy meat alternative, eg: Meatless ground soy crumbs, Boca Burger, Meatless soy meatballs/ sasuages/ chiken nugget’s/ etc)
- 3/4 Cup brown or long grain rice (or couscous/ quinoa)
- 3/4 Cup cooked vegetables (peppers/ spinach/ carrots/ broccoli/ zuchinni/ eggplant/ etc) in a curry sauce (1/4 cup sauce)

3 Herbal teas (sweetened with 2% milk and honey/ brown sugar) and 1 coffee. Along with 2-3 Cup’s of water.

Snack:
- Granola bar with yoghurt.

Are you vegetarian ?

Mini alcohol stove and coffee maker

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