Comparison of Pre-Primal Intake and Primal Intake

Just for reference in June 2009 my calorie goal was supposed to be 1,690 - 2,040 based on my height, weight and activity level.  I was for the most part eating on the low end of that range.  My calorie range now according to the same site is 1,400 - 1,750, I consistently at at or above that level and lose weight.


 June 2009

NUTRIENTS:	GOAL	6/9	6/10	6/11	6/12	6/13	6/14	6/15
Calories:	1,400 - 1,750	1,294	1,644	1,569	1,520			1,518
Fat:	37 - 64	33	59	74	48			46
Carbohydrates:	186 - 268	196	215	131	182			187
Protein:	60 - 144	64	76	87	76			99
Fiber, total dietary:	25 - 35	17	30	11	18			14
Cholesterol:	0 - 1,000							568
Calcium, Ca:	100 - 150							53
Folate, total:	100 - 125							15
Potassium, K:	3,500 - 4,700							1,128
Vitamin C:	100 - 500							53
Selenium, Se:	100 - 200							53
Sodium, Na:	500 - 2,300							4,548

 October 2010

NUTRIENTS:	GOAL	10/12	10/13	10/14	10/15	10/16	10/17	10/18
Calories:	1,400 - 1,750			1,699				1,748
Fat:	37 - 64			62				105
Carbohydrates:	186 - 268			175				40
Protein:	60 - 144			125				151
Fiber, total dietary:	25 - 35			27				11
Cholesterol:	0 - 1,000			377				758
Calcium, Ca:	100 - 150							54
Folate, total:	100 - 125							67
Potassium, K:	3,500 - 4,700							1,289
Vitamin C:	100 - 500							698
Selenium, Se:	100 - 200							154
Sodium, Na:	500 - 2,300							1,484

Primal Eats:

Monday October 18

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CALORIES

CARBS

FAT

PROTEIN

MORE NUTRIENTS

BREAKFAST:

Egg, fresh, 2 large 140 0 10 12 Coconut Milk, 2 tbsp 59 1 6 1 (Jones) All Natural Golden Brown Sausage, 1= 33 oz, 1 serving 120 0 12 4

BREAKFAST TOTALS: 319 1 28 17

LUNCH:

Avocados, California (Haas), 0.3 fruit without skin and seeds 87 4 8 1 Broccoli, cooked, 0.5 cup, chopped 27 6 0 2 Peppers, sweet, red, fresh, 0.5 medium (approx 2-3/4" long, 2-1/2" dia) 16 4 0 1 Beef jerky, 1 serving (view recipe) 74 0 1 13 Butterball Turkey Roast, 4 oz 160 0 5 28

LUNCH TOTALS: 364 14 15 44

DINNER:

Beef - Ribeye Steak, 8 oz 464 0 13 67 Mangosteen, 2 tbsp 30 7 0 0 Kerrygold Irish Butter, 0.5 tbsp 50 0 6 0

DINNER TOTALS: 544 7 19 67

SNACK:

Cream Cheese, 1 tbsp 51 0 5 1 Almonds, 6 almond 42 1 4 2

SNACK TOTALS: 92 2 9 3

COFFEE:

Half and Half Cream, 1 tbsp 20 1 2 0 Regular Coffee, 1 cup (8 fl oz) 2 0 0 0

COFFEE TOTALS: 22 1 2 1

SNACK 2:

Chocolate, Dark Ritter Sport (6.25g sq), 3 serving 93 11 6 1 Sorrento Stringsters, 1 oz 80 1 5 8 Mozzarella Cheese, whole milk, 1 oz 85 1 6 6

SNACK 2 TOTALS: 258 12 17 15

SNACK 3:

Coconut Milk, 1 tbsp 30 0 3 0

SNACK 3 TOTALS: 30 0 3 0

SNACK 4:

Coconut Milk, 1 tbsp 30 0 3 0 Almonds, 10 almond 69 2 6 3 Whole Foods Selenium 100 mcg (1 pill), 1 serving 0 0 0 0 *Nature Made Vitamin D, 3 serving 0 0 0 0 Ionic-Fizz, Magnesium Plus, 1 serving 0 0 0 0 *Finest Natural® Omega-3 Fatty Acid Fish Oil (1 softgel) 1000 mg per softgel, 1 serving 20 0 2 1

SNACK 4 TOTALS: 119 3 11 4

CLICK TO ADD/EDIT EXTRA MEALS

			CALORIES	CARBS	FAT	PROTEIN
			1,748	40	105	151
			1,400 - 1,750	186 - 268	37 - 64	60 - 144
			0 - 2	146 - 228	0	0

Pre-primal

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CALORIES

CARBS

FAT

PROTEIN

MORE NUTRIENTS

BREAKFAST:

Milk, 1%, 0.5 cup 55 6 1 4 Blueberries, fresh, 0.25 cup 20 5 0 0 Cereal Kashi Cinnamon Harvest 1 cup, 1 serving 190 44 1 4

BREAKFAST TOTALS: 265 55 2 8

LUNCH:

whole wheat couscous salad, 0.5 cup 120 18 4 4 Sunbeam hot dog bun, 0.5 serving 50 10 1 2 Macaroni, enriched, 0.5 cup spiral shaped 94 19 0 3 Kraft Light Done Right Italian Salad Dressing, 0.75 tbsp 20 1 2 0 Peppers, sweet, red, fresh, 3 ring (3" dia, 1/4" thick) 8 2 0 0 Green Beans (snap), 10 beans (4" long) 17 4 0 1 Kiwi Fruit, 0.75 fruit without skin, medium 35 8 0 1 Cucumber (peeled), 1 cup, sliced 14 3 0 1 Honeydew Melon, 10 honeydew balls 50 13 0 1 Baby Carrots, raw, 85 grams 28 7 0 1 Strawberries, fresh, 3 large (1-3/8" dia) 16 4 0 0 hot dog oscar meyer wieners bun length, turkey, pork and chicken, 1 serving 170 0 16 6 Kraft Pasta Salad Gourmet Favorites Asian Sesame, 0.25 serving 63 8 3 1 Dip - Spinach Dip - Tostitos -Creamy- 2 Tbsp, 0.75 serving 38 2 3 1

LUNCH TOTALS: 722 97 30 21

DINNER:

Hormel Natural Choice Pork Loin Filet Parmrsan, 4 oz 120 1 4 20 Olives, black, canned (small-extra large), 6 large 30 2 3 0 Rice - Success Brown Rice Boil-in-Bag (cooked), 0.5 cup 75 16 1 2 Brussels sprouts, cooked, 8 sprout 60 12 1 4

DINNER TOTALS: 286 30 8 27

SNACK:

Baby Bell, 1 serving 70 0 6 4 Starbucks Milk Chocolate Covered Coffee Beans (40 Pieces/Serving), 0.1 serving 19 2 1 0 Baby Carrots, raw, 85 grams 28 7 0 1

SNACK TOTALS: 117 9 7 5

COFFEE:

Schwans Breaded Chicken Pattie Nuggets, 6 serving 200 17 9 12

COFFEE TOTALS: 200 17 9 12

SNACK 2:

Kimchi Korean pickled cabbage (1 serving = 1/2 cup), 1 serving 16 3 0 1 Schwans Breaded Chicken Pattie Nuggets, 1 serving 33 3 2 2

SNACK 2 TOTALS: 49 6 2 3

SNACK 3:

None

SNACK 3 TOTALS: 0 0 0 0

SNACK 4:

None

SNACK 4 TOTALS: 0 0 0 0

CLICK TO ADD/EDIT EXTRA MEALS

			CALORIES	CARBS	FAT	PROTEIN
			1,640	215	58	76
			1,400 - 1,750	186 - 268	37 - 64	60 - 144
			0 - 110	0 - 53	0 - 6	0 - 68