Please review / give feedback on my diary?

I looked back about a week and saw that most days you're over on carbs (some days way over) and fat, but have lots of protein left over. You have your protein set at a nice percentage, so why aren't you eating it? I think you need to try and stay within your macros. Try cutting back on fruit and eating more vegetables. Other than that, looks pretty good. Are you still losing?

It's tough to comment if you are not consistently logging meals. I don't see nine servings of fruit and veg in the full rainbow of colours, if you can't eat cheese eat three servings of other dairy or an appropriate fortified or other alternative - low fat soft cheese if you can digest that, canned oily fish with the crumbly bones in, almonds, soya. Also don't see much fish at all, oily fish will supply you with protein, vitamin D and omega-3s, chicken breast is really not that nutritious. Consider more mineral and fibre rich foods (beans, lentils, nuts, seeds) you seem to be eating rice over and over again, nor clear if that is white, ditto your other carbs/ grains I'm not sure you are eating any wholegrains at all.

I certainly see a little nuts (20g only some days), little yoghurt (100g is less than one serving a day) or beans (didn't notice any!) - if you choose lower protein foods (beans, yoghurt) or small servings (nuts, seeds) you need to have them at every meal and snack, that is not happening. Go though your own diary and count servings of each food group, you might surprise yourself.

Protein shakes will supply amino acids to be sure but not vitamins, minerals or essential fatty acids unless fortified (you may as well take a multi). These are supposed to supplement a balanced diet not substitute for it and I really can't see the point if you strongly dislike them. Fish and seafood are far better.

Thanks, unfortunately fish is something I cannot afford or psychically obtain living where I do, I do so miss it as I was raised on seafood. I won't eat any tinned fish for moral reasons. I do take wild fish oil capsules every morning as some substitute.

Suffering from IBS, grainy and high fibre foods can really mess with me, rice has been my safest bet for years now, as well as oats and rye. I mainly eat basmati rice, I think I will switch to brown though, thanks for that. I'm surprised that you say beans and yoghurt are low protein? Several dietitians have recommended beans and yoghurt as higher protein foods.

As for the fruit and vegetables, I eat what I can afford in season. Thanks for the advice :-)

I wish you'd told us all your restrictions and that you had seen dieticians beforehand. You can get wild fish in cans AFAIK, much of the pink salmon I see here in the UK is wild pacific, my mackerel says it's from the Pacific ocean, and from what I have read it's more likely to be wild than farmed
http://www.fishwatch.gov/seafood_profiles/species/mackerel/species_pages/pacific_mackerel.htm
My pilchards (oversize sardines, not sure what the US name is?) are Atlantic, maybe I am being ignorant but I have assumed these are cheaper because they are the wrong size to sell as fresh fish. I believe pilchards are more sustainable than small sardines but feel free to correct anything I have misunderstood.

Are you taking enough omega-3s from fish oils for your IBS or just the minimum? What about vitamin D and B12? With IBS you may have some absorption issues. Do you take courses of freeze dried probiotics?

Look at the protein content per 100g yourself and consider what they are being compared to when we use the words lower and higher. If you have told the dieticians you can't/ won't eat much fish or meat then obviously you are going to be recommended vegetarian alternatives - those foods are much higher than fruits, vegetables and refined grains. But they are not a patch on meat, fish, nuts or seeds in terms of protein content. Most yoghurts are about 6g per 100g, beans and lentils 10g to 12g per 100g when cooked. Meat and fish are 20g to 30g protein per 100g, nuts and seeds perhaps 30g to 40g protein per 100g.

At the end of the day it's up to you if you want to change, I don't see the point in asking for feedback when you are combining health restrictions with ethical and financial ones. There comes a point when you have to compromise - either the diet is nutritious and balanced or it's ethical or within budget. I've had to compromise somewhat on the ethics of mine because I can't compromise on health or budget. I still buy free range eggs, but no longer get so much fresh produce (more frozen), nor organic chicken (don't eat it much) for example. Maybe when the recession is over ....