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What Do You Think of This Day's Food Intake?

basquiat2

Hi,

I know there will be some pushback, but wanted to see if this would be okay once or twice a week.

Your Food Diary For:

Tuesday, September 1, 2026

Breakfast	Calorieskcal	Carbsg	Fatg	Proteing	Sodiummg	Fiberg
Bulk Supplements - Whey Protein Isolate, 4 tbsp	110	0	1	26	55	0
Hot honey - Hot honey, 1 tsp	20	5	0	0	0	0
Hiland - Lowfat Cottage Cheese, 1 cup	180	10	5	24	980	0
Add Food Quick Tools	310	15	6	50	1,035	0
Lunch
Premier Protein - Chocolate Protein Drink, 1 shake	160	5	3	30	210	3
Bulk Supplements - Whey Protein Isolate, 4 tbsp	110	0	1	26	55	0
Anthonys - Collagen Peptides, 6 grams	23	0	0	6	15	0
Add Food Quick Tools	293	5	4	62	280	3
Dinner
Jimmy Dean - Premium Pork Sausage, Roll, Hot, 0.25 lb(s)	210	2	22	9	390	0
Generic - Onion Slices, 0.25 slice 1/8" Thick	2	0	0	0	0	0
Great Value - Hamburger 80/20, 4 oz	280	0	23	19	75	0
Sharp cheddar shredded cheese - Shredded cheeses, 1/4 cup	110	2	9	6	0	0
Lidl - Mozzarella, Shredded, 0.25 cup	70	1	4	8	150	0
Add Food Quick Tools	672	5	58	42	615	0
Snacks
Add Food Quick Tools

Totals	1,275	25	68	154	1,930	3
Your Daily Goal	1,200	15	60	150	2,300	21
Remaining	-75	-10	-8	-4	370	18

I'm trying to keep it 150 and above, and i'm doing a reverse daily goal, so I'll see how much I'm over

Replies

AnnPT77

Feedback on what basis? Weight management, health, nutrition, something else? Also, I'm not sure how to process the "OK once or twice a week" aspect. Most anything could be OK once or twice a week - averages over time are the big deal, IMO. About all I can do is comment on this as if it were a reasonably typical day.

Generally, since it's your diet, I'm mostly on team "do you". Lots of things can work, depending on personal goals. Generally, I think it's smart to eat reasonable calories for one's goals (nothing too extreme), get overall good nutrition (macros and micros), and eat foods that the individual finds filling, tasty, practical, and affordable. For much of nutrition and certainly calories, I think it's fine to average over a few days to a week, as I mentioned.

Of that list, calories depend on the person's size, age, sex, activity level . . . until they have 4-6 week averages of body weight results, at which point they can personalize their calorie goal based on that history. MFP, other calculators, or a fitness tracker are reasonable sources for a starting estimate until that 4-6 weeks of experience accumulates. (If the person has menstrual cycles, I'd use one full cycle as the time period to average results - hormonal water retention can distort things otherwise.)

1200 is the lowest calorie goal MFP will give a woman, I believe, and generally that's only necessary or suitable for women who are older, petite, and not very active. Not knowing your demographics, it's hard to comment. In a narrow range of cases where the person is severely obese and under close medical supervision for nutritional deficiencies or health complications, a low calorie goal can be an OK strategy temporarily, probably.

1200 turned out to be substantially too low for me at age 59, female, 5'5" (165 cm), and at that point (part way through weight loss) somewhere around mid-150s pounds (70 kg), sedentary outside of intentional exercise (which I added calories for and ate them back on top of 1200). It turned out I need many more calories than MFP estimated, which is unusual but possible. I got weak and fatigued. Even though I corrected as soon as I realized, it took multiple weeks to recover normal energy and strength. No one needs that!

For those who don't think mainstream expert nutritional advice is some kind of conspiracy theory, your macros look fine as far as I can tell. Not knowing your demographics, it's hard to say. There are more precise, nuanced estimators (so-called calculators) online for that. Rules of thumb I think are OK: 0.6-0.8g protein minimum daily per pound of healthy goal weight; 0.35-0.45g fats daily per pound; carbs whatever makes calories balance (though that may vary with certain health conditions). It looks like you're shooting for low carb, which is fine nutritionally IMO, even though it's not my jam.

Mainstream advice would be a minimum of 20-something grams of fiber daily for women, with sources varying that by age in some cases. Let's say 25 grams, generically. Your sample day has 3 grams shown.

Micronutrients is where I'd personally depart pretty dramatically from your sample day. I don't see much of those in that day. Perhaps some of your supplements include vitamins and minerals, I don't know. Personally, I prefer to get micros as much as possible from food, not supplements. (I do use supplements if I'm persistently falling short, or advised to get extra by my doctors.) For me, if I get 5+ servings of fruits, veggies and whole grains daily, most of my micros (and fiber) end up in a decent range on average. Your sample day seems to have just a slice of onion. (I don't know what's in your quick add, of course.)

Over my life, science has discovered multiple essential and beneficial micronutrients that were not known to be so important when I was young. I doubt we're done discovering important nutrients. Once nutrients are known to be important, they become available as supplements . . . but they've been in healthy foods all along. On top of that, some micros in supplement form aren't as well absorbed/metabolized as they are in the context of food sources. That's what makes me favor food over supplements for micros. Similar deal for fiber: Recent research on microbiome suggests diverse types of fiber are beneficial. Most fiber supplements contain limited types, perhaps just one.

The "filling, tasty, practical, affordable" aspects are super subjective. I can't comment on how your sample day suits you. It wouldn't suit me, for reasons beyond the fact that I'm vegetarian and you obviously aren't. (That's not a criticism of you, BTW! My late husband was a meat-eater and even hunter, and we got along fine. It's just about personal preferences, nothing more grand.) I'd want dramatically more veggies and fruits, some whole grains, and I don't prefer powders/supplements for protein (have found I can get ample amounts from food even as a vegetarian).

It's not true for everyone, but my personal experience is that I need lots of veggies/fruits (and ample protein) for feeling full, too. I also like to include food-sourced probiotics in my day, things like live-culture yogurt, kefir, miso, sauerkraut, kim chi, etc.

Just as context, besides my demographics above, I'm quite active exercise-wise, was overweight/obese for most of my adult life (around 30 years), severely hypothyroid (medicated), of course menopausal at age 70, lost around 50 pounds with MFP's help back in 2015-16 at age 59-60, and have been at a healthy weight and in the same jeans size since. The dietary guidelines I use and the eating style I follow has been pretty consistent over that whole loss/maintenance time 11+ years now.

You asked for feedback, that's feedback. We differ, and that's not criticism. I do feel like your sample day is short on food-sourced micronutrients and fiber as compared with mainstream nutritional guidelines, but what you want to do is IMO 100% your call.

Best wishes - whatever your goals are, I wish you great success!

lesdarts180

Well, it wouldn't suit me but if it suits you, go ahead.

Ann has, as usual, given you a comprehensive and clear response, I suggest you take it on board.

Your primary goal appears to be protein, but if your calorie goal is only 1,200 I have to assume you are a fairly short, possibly sedentary woman so I can't see that you need more than 100 g of protein on a daily basis. (if you do have a medical reason for this, then I apologise, and stand corrected). For comparison, I am only a shade over 5 ' tall and aim for about 85 g a day. I weigh 50 kg now, but lost 22.5 kg (about 50 lb) eating around 1,300 a day on average.

Personally, I would be eating a lot more fruit & veg and overall, a more balanced diet of proper food. Over here (in the UK) the recommendation for fibre is a minimum of 30 g a day and to have at least 5 portions of fruit and veg a day. I would quickly become ill on this restrictive diet.

I suppose if this really is just the occasional day it would be ok but why not eat real food?

basquiat2

Hello Lesdarts180,

Personally, I'd love to incorporate more fruits and veggies in my diet, but i'm in the midwest USA, and we're going through a cyclospora outbreak over lettuce that has since been tracked to a number of herbs and vegetables in the last two weeks. Turns out this was known as far back as the end of May, and it seems to be coming from the same farm as other vegetables and fruits are being transported from and distributed to many of the stores in our area (Yes, Walmart is the big one here, followed by Costco)
Granted, one could choose froze or even canned, but as it turns out, there are no dates marking when many of these items were packed and/or shipped. Many people are taking the risk, but I'm not willing to do so. I've worked in this area before, and I choose to wait till it actually passes, which should be in about another month, based on my past experience.

So, I'm eating/drinking green food supplements and such which actually gives more nutrients and more energy.

And I'm doing this because of health as much as weight. I'm 5' 6'' 1/2 and 260 pounds. I've been on Keto for over five years, but I'm jump starting in hopes of moving to carnivore in about a month.

AnnPT77

I'm in Michigan, which has been an epicenter of the cyclospora outbreak. By mid-Summer, we had had about 3x the confirmed cases that occurred in the rest of the US. Throughout, I've avoided salads and raw veggies in restaurants, but eaten cooked veggies there and more variety at home (mostly avoiding raw greens, but I trust some local sources). I eat lots of Costco-sourced frozen veggies, cooked. I have not had cyclospora.

I'm surprised that it's become an issue in your area the last couple of weeks: It's been clearly communicated here for months. In fact, as of August 6, the Michigan Department of Public Health suggested that Michigan residents could return to normal (pre-outbreak) food safety guidelines.

https://www.michigan.gov/mdhhs/inside-mdhhs/newsroom/2026/08/06/mdhhs-updates-guidance-on-cyclosporiasis-outbreak-regarding-lettuce-and-salad-greens

However, I recognize that guidance for your state may differ.

Cooked vegetables or fruits can be safe - heating to 158 degrees kills the parasite. The implication is that canned fruits/veggies are safe, because they're heated in the canning process. There are other veggies and fruits that are relatively low risk. Since you're keto, it's worth noting that many of the low carb veggies can be cooked.

FWIW, I'm only slightly shorter than you are (at 5'5") and my protein minimum is 100g daily; I'm currently 136 pounds. I usually exceed 100g protein using food sources. However, I'm in maintenance.

There's a research-based protein needs estimator and guide here:

https://examine.com/guides/protein-intake/

Many sources suggest basing protein intake on healthy goal weight rather than current weight when quite overweight.

basquiat2

Thanks for your input AnnPT77. It's much appreciated. I'll reconsider Costco today. Yeah, Kansas-Missouri region always seem to be operating on a different level of integrity when it comes to food products. If you're not getting your food from a farm or market place, you're just not sure what you're putting in your cart anymore. Our Mayor denied everything - DENIED - until the news came out.

In the past, I usually started my Mondays out clean, less meat more protein, dairy, and then by Wednesday, I'll include chicken or beef alongside a vegetable. Will be happy to get back to that simplicity today.

Thanks again