Fat 17.1 g Carbohydrate 69.9 g Sugars 38.0 g Protein 27.0 g
That meal fits perfectly into SP's daily ratio of 50/30/20 ( carb/fat/protein) however I have found that that ratio does not work for me. If I ate 70 g of carbohydrates consistently at each meal not only would my blood sugar be through the roof but I would gain weight.
IMO 38 g of sugar in one sitting is way too much. Even if it's naturally occurring it's still sugar. That's 9.5 teaspoons! A small apple has only 11g of sugar.
I usually eat 3 meals a day, 600-800 calories at each meal.
A typical breakfast would be.
2 cups Coffee 6 Tbsp. Whipping Cream 3 Large Eggs 1/2 Tbsp. Coconut Oil 1 Medium Gala Apple
29 g Carbohydrate 20 g Sugar 55 g Fat 22 g Protein
My breakfast ratio is 16.5/71/12.5 (carbs/fat/protein). My other meals typically have more vegetable carbohydrates as I do attempt to eat 10 servings a day.
I have been eating like this for over 2 years, just had my blood work done and everything is great.
Fitness Minutes: (88,918)
6,023 8/21/13 11:29 A
Fitness Minutes: (26,528)
1,070 8/21/13 9:25 A
I made the following modification to your recipe to get the calories down to 388 (click on 'create a recipe makeover' to see original quantities and ingredients that were entered into recipe calculator). I reduced oats to 1/3 cup, reduced PB to 1/2T and reduced yogurt to 3/4 cup. You could also try different flavorings like cinnamon and honey instead of pb&j.
Milk, nonfat, 0.50 cup (remove) Mixed Fruit Jelly, 1 tbsp (remove) Chia Seeds CHIA POWER Navitas, 1 tbsp (remove) Skippy Natural Creamy Peanut Butter, .5 tbsp (remove) Oats, Quaker, 0.33 cup (remove) Yogurt, plain, low fat, .75 cup (8 fl oz) (remove)
it's possible that you aren't doing anything wrong, you're just buying higher cal items. so take a look at the canister of oats you have. if you're only using half a cup, how many cals is half a cup? if it's a lot higher than 150, you might try shopping around for a different brand the next time you go to the store that has fewer calories per half cup. same for the yogurt. i have sugar added yogurt that's 200 cals a cup. plain yogurt should have around 150 cals a cup, but that can vary hugely from brand to brand. so if 1 cup of what you buy is more than that, look around for a different brand. and do that with all the items you are putting in. look at the info on the container. compare it to what is in the tracker, if it's the same, then your 525 number is right. if it's different, look at each item to see what you need to change to make it right. and compare it to the numbers i approximated before. that's what mine would be if i followed your recipe based on what i have in my house. so if your number is still higher, consider buying a different brand that has fewer calories for the same amount of food. it's possible for most things.
Fitness Minutes: (0)
1,307 8/21/13 1:23 A
The amount depends. Some people eat 3 meals and some eat 6. Some have higher calorie levels then others. Some like to eat larger meals in the early part of the day and less at night. So it is about finding what works. I do think some people skimp on breakfast and they end up getting hungry later on. A balanced meal should have carbs/protein/fat and hopefully some produce.
Fitness Minutes: (66,042)
2,489 8/20/13 1:25 P
Just decrease the measurements.
I usually use the basic 3 ingredients of;
1/3 cup Greek yogurt 1/3 cup Rolled Oats 1/3 cup Almond milk
Then add whatever I want to make a specific type. I don't use chia seeds. Mine usually work out to around the 300-350 cal mark.
You can cut back on the oats a fair bit and still have a yummy breakfast. I eat yogurt with oatmeal very often (though I don't do it overnight usually - just let it soak for an hour in the morning, close enough!)... and i use about 3/4c yogurt to 1/4c oats. If you don't want to lose the volume, then you could include half an apple, grated or chopped small, instead of the jelly. You could probably use a half-tablespoon of pb without affecting the results too much, especially if you use a good quality all-peanut unsweetened natural peanut butter (more flavour per gram! worth it!).
BUT you don't have to change a thing - if the larger breakfast is working for you. If it isn't, a few small adjustments to the recipe can easilyl bring your serving size down to 400 or even 300 calories.
so 1/2 cup of oats is 150 cals 1 cup yogurt should be about 150 cals, maybe up to 200 depending on the brand. 2 teaspoons of jelly should be under 40 cals [i buy smuckers simply fruit and a Tablespoon of that is only 40 cals][unless you meant 2 Tablespoons of jelly] 1 Tablespoon peanut butter should be 90 cals. which adds up to 430 cals. even using a higher yogurt number, that's still 50 below your totals. so do double check what you put as an ingredient in the recipe and what you actually have on your counter. if what you buy is higher than those numbers then try shopping around for those ingredients with slightly lower cals. if you'd like to cut out some of the calories, use 1/2 cup or 3/4 cup of yogurt and replace the remaining 1/2-1/4 cup with water, which will save you 37-75 cals.
you need to include measurements if you want help modifying a recipe. oats doesn't help us. 1 cup dry oats would. and from what i can guesstimate you're using either 3/4 or 1 cup of dry oats in this recipe, which is 3-4 servings once cooked. so by cutting back to 1/2 cup dry oats that would save you 75-150 cals.
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