Can you take a look?

[ShannonK]

Total
1,220
84.9
26.5
87.1

Egg, whole, fried
cupeggextra largejumbolargemediumsmallgramskglboz175
13.5
0.9
12.5
Bacon, cooked
cup, piecesoz, cookedoz, raw (yield after cooking)medium slice (yield after cooking)thick slice (yield after cooking)thin slice (yield after cooking)gramskglboz81
6.3
0.2
5.6
Cheese, cream
cuptablespoontablespoon, whippedcubic inchindividual containersmall package (3 oz)gramskglboz51
5.1
0.4
1.1
Squash, zucchini, baby, raw
largemediumgramskglboz1
0.0
0.1
0.1
Eggplant, raw
cup, cubesoz, raw, yieldseggplant, peeled (yield from 1.25 lb)eggplant, unpeeled (approx 1.25 lbs)gramskglboz6
0.0
1.4
0.2
Tomato sauce
cupgramskglboz54
1.7
8.3
1.4
Cheese
cupcubic inchslicegramskglboz84
6.5
1.1
5.3
Cream, heavy, fluid
cupfl ozGuideline amount per fl oz of beveragegramskglboz51
5.5
0.4
0.3
Beef steak
cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedlarge steak (yield after cooking, bone removed)medium steak (yield after cooking, bone removed)slice of London Broilsmall steak (yield after cooking, bone removed)gramskglboz513
30.6
0.0
55.7
Pepper, raw
cupcup, choppedcup, slicedcup, stripslargemediumringsmallgramskglboz15
0.1
3.5
0.6
Onions, yellow, sauteed
cup choppedgramskglboz57
4.7
3.4
0.4
Cashew nuts
cup, roastedoz (18 kernels)gramskglboz132
10.8
6.8
3.8


Total
1,220
84.9
26.5
87.1

[Georgiana]

I think it looks better than the one you posted yesterday. There seem to be more veggie carbs there. How many grams of fiber did you have?

[ShannonK]

3.9, does that sound about right? What would you add to it?

[Georgiana]

Not necessarily for weight loss, but for health in general, I would try getting more fiber. Below is one of my OWL Rung 3 menus. Your meat serving sizes might be larger, but 4 oz is the standard at our cafeteria. I often cook my own veggies and prepare my salads, but I get the meat from the cafeteria (I'm lazy ).


Breakfast
Omelet with feta cheese and tomatoes.

2 medium eggs ................. 0.7
1 oz feta cheese .............. 1.2
2 tomato wedges .............. 1.7
5 g unsalted butter ........... 0.0


Lunch
Steamed fish (with butter and spices) and roasted zucchini.

4 oz fish ............................ 0.0
5 g unsalted butter ............. 0.0
1 tsp ginger ....................... 1.1
1 tsp cilantro ..................... 0.3
1 clove garlic ..................... 0.9
1.5 cup sliced zucchini ......... 3.8
1/2 tbsp olive oil ................. 0.0


Snack
Walnuts, avocado

7 walnuts (1 oz) .................. 1.9
1/2 avocado ....................... 3.4

Dinner
Roasted pork, broccoli with butter and a salad made with lettuce, cooked radishes, lemon juice and olive oil.

4 oz roasted pork ................. 0.0
1.5 cup broccoli ................... 5.4
10 g unsalted butter ............. 0.0
1 cup lettuce ...................... 0.5
1 cup radishes, sliced ............ 2.0
lemon juice from 1/4 lemon ..... 1.0
1/2 tbsp olive oil ................... 0.0
2 tsp dill .............................. 0.8
2 tsp basil ........................... 0.3



Totals:
1314 calories, 89.6 g fat, 45 g carbohydrates, 20 g dietary fiber, 25 net carbs, 17.7 veggie net carbs (incl. avocado), 93 g protein
59% fat, 12% carbohydrate, 29% protein

[ShannonK]

Broccoli and avocado - I sometimes forget about those. Great idea.