Is this menu ok?

[BabyJen]

Hi, can anyone please help me check on my menu please? As you can see, i don't have much variety in my menu coz i'm from asia, most of the food you guys mentioned in this forum are either hard to find or expensive in my place (eg. Salmon), anyway, what do you guys think about this menu? anything i can add in or cut out?

Menu

Breakfast
2 hardboil egg + 1 tablespoon of mayo (Cal 310, Carb2g)

Lunch
half can tuna + 1 cup lettuce + 1/2 tomato + 1 tablespoon of mayo + 1 tablespoon of vinegar (Cal 211, Carb 5.7g)

Dinner
half can tuna + 1 cup lettuce + 1/2 tomato + 1 tablespoon of mayo + 1 tablespoon of vinegar (Cal 211, Carb 5.7g)

Supper
2 hardboil egg + 1 tablespoon of mayo (Cal 310, Carb2g)

*I drink at least 2 litre of water per day + green tea (3 mug, 1 after each meal)

Height: 166cm (5'4)
Weight: 67kg (147.71lbs)

Total Carb: 15.4g
Total Calories: 1042

[atkinsgal08]

Re: Is this menu ok?

>> Total Carb: 15.4g>>

What's the NET carbs?

>> Total Calories: 1042>>

No where near enough. You should have at least 1500.

I wouldn't eat that much tuna ... the mercury contamination and all.

I can't see how you're going to not get bored eating that menu ... what other protein sources from the food list do you have available?

[Georgiana]

Re: Is this menu ok?

2 cups of lettuce (iceberg?) have 2.58 net carbs.

1 large tomato has 4.93 net carbs.

That's a total of 7.51 net carbs.

Over half of your net carbs should come from vegetables. Right now you are undereating your vegetables... which from personal experience and from what I've seen around forums does one no good.

There are vegetables more nutritious than lettuce... and I'm sure you can find some of them where you live. Where in Asia are you?

Total Calories: 1042

Eat at least at your BMR. I'm sure it's higher than 1000 kcal!

[Georgiana]

Re: Is this menu ok?

Height: 166cm (5'4)
Weight: 67kg (147.71lbs)

I missed this... Your BMR is around 1500 calories.

Not sure how much it helps, but I also found this thread (the OP was living in Malaysia): http://www.atkinsdietbulletinboard.c...g-veggies.html