Check My Diet Please

Hi Guys,

Following Danmirage's advice I have constructed for myself, using fitday.com, the following diet.

Meal 1
1 Cup egg whites
1 tablespoon olive oil
3 Slices whole meal bread                                                         F          C         P
Calories:                                                         437                                  18        46        26
 
Meal 2
1 cup Porridge oats with honey and raisins                                F          C         P
Calories:                                                         520                  26        64        15
 
Meal 3
2 Slices wholemeal bread
4 slices ham
1 tablespoon olive oil spread
5 slices cucumber
1 tomato
1 apple                                                                                     F          C         P
Calories:                                                         407                                  13        47        28
 
Meal 4
Same as meal 3                                                                        F          C         P
Calories:                                                         407                              13        47        28
 
Meal 5
Tuna can with oil (3.5oz)
1 large baked potato (fresh, skin without salt)
2 raw tomatoes
1 tablespoon olive oil butter                                                      F          C         P
Calories:                                                         423                              14        41        33
 
 
                                                                                               
Total                                                               2194                                66        245      130


I have been following this diet for two weeks now along with my training. I have measured a slight increase in my weight without any fluctuations in my body fat percentage. I feel that this diet is working for me. However a few things.

1) I feel like my mood has been affected greatly. I am down alot of the time and not so much irratable, but need more motivation than usual to get things done. On top of this my concentration is very lacking.
2) This is more so in the mornings than anything else. But up until about 12ish I dont really feel like I have the energy to do much. In fact i have been fighting a cold for the last week and it has finally gotten the better of me. However maybe its just the type of bug I have, but I feel more ill than I usually would.
3) Is this a healthy diet? I mean is there anything I am lacking from the above?

To supplement my diet i started taking (1 week ago) 1 a day cod liver oil with multivitamin along with omega 3 and ginkgo biloba. Is there something in my diet that I am lacking? Please let me know.

I have a few suggestions in red below and should help with your issues mentioned below....
Linda

ORIGINAL: jazz17782

Hi Guys,

Following Danmirage's advice I have constructed for myself, using fitday.com, the following diet.

Meal 1
1 Cup egg whites
1 tablespoon olive oil
3 Slices whole meal bread  (use oatmeal here instead and add a fruit)                                                     F          C         P
Calories:                                                         437                                  18        46        26
 
Meal 2
1 cup Porridge oats with honey and raisins use cottage cheese instead or a protein smoothie and eat the raisins and nuts too, add honey to smoothie with fruits, milk and protein powder.                               F          C         P
Calories:                                                         520                  26        64        15
 
Meal 3
2 Slices wholemeal bread
4 slices ham (not enough protein here, need 4-6 oz of protein, choose chicken, fish)
1 tablespoon olive oil spread
5 slices cucumber (how about some darker green stuff like broc, spinach, green beans)
1 tomato
1 apple                                                                                     F          C         P
Calories:                                                         407                                  13        47        28
 
Meal 4
Same as meal 3                                                                        F          C         P
Calories:                                                         407                              13        47        28
 
Meal 5
Tuna can with oil (3.5oz)
1 large baked potato (fresh, skin without salt)
2 raw tomatoes
1 tablespoon olive oil butter                                                      F          C         P
Calories:                                                         423                              14        41        33
 
 
                                                                                               
Total                                                               2194                                66        245      130


I have been following this diet for two weeks now along with my training. I have measured a slight increase in my weight without any fluctuations in my body fat percentage. I feel that this diet is working for me. However a few things.

1) I feel like my mood has been affected greatly. I am down alot of the time and not so much irratable, but need more motivation than usual to get things done. On top of this my concentration is very lacking.
2) This is more so in the mornings than anything else. But up until about 12ish I dont really feel like I have the energy to do much. In fact i have been fighting a cold for the last week and it has finally gotten the better of me. However maybe its just the type of bug I have, but I feel more ill than I usually would.
3) Is this a healthy diet? I mean is there anything I am lacking from the above?

To supplement my diet i started taking (1 week ago) 1 a day cod liver oil with multivitamin along with omega 3 and ginkgo biloba. Is there something in my diet that I am lacking? Please let me know.

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