The Longevity Diet
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1
Weekly Target78305912351
(Increasing total kcal, my workouts are more intense and I feel like I could lose weight otherwise)
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Week 3 Average943531022697
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5
15 hr windowDay 15 - 69.2kgPCFCalsComments
6
7
Breakfast250ml Almond Milk10.22.729
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80g Nuts & Seeds Muesli9.347.77291
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20g sultanas0.513.70.158
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Post-Workout10g Amino Acids100040
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100g Focaccia9.445.68.4296
12
40g Sugar-Free Jam0.123.6095
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Lunch80g Spaghetti9.454.81.1267
Bought too much feta, didn't need more than 30g in this
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50g Spinach1.51.80.215
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50g Onion0.53.7017
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200g Chopped Tomatoes27.20.440
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8ml Olive Oil007.164
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50g Feta Cheese7210.5131
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Snack25g walnuts3.73.516.2175
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10g Dark Chocolate0.92.35.461
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Dinner240g Red Kidney Beans16.638.41.4233
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200g tomatoes1.38037
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60g wild rice9450.6213
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25g Seed Mix6.52.410.5130
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15ml olive oil0014.2128
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20g sultanas0.513.70.158
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Late Meal250ml Hazelnut Milk17.8471
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80g Nuts & Seeds Muesli9.347.77291
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Banana1.223.20.3100
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Total100.7392.397.22838
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8.5 hr windowDay 16 - 69.3kgPCFCalsComments
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Breakfast250ml Hazelnut Milk17.8471
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80g Nuts & Seeds Muesli9.347.77291
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Banana1.223.20.3100
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Snack25g Macadamia Nuts23.518.9192
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20g Dark Chocolate1.84.610.8123
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Lunch60g Sesame Rye Crispbread6.941.12.9218
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50g Feta Cheese7210.5131
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200g tomatoes1.38037
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8ml Olive Oil007.164
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Dinner80g Spaghetti9.454.81.1267
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90g Mackerel in brine14.6016.7209
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20g pine nuts2.82.613.6144
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100g Peppers290.246
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240g Cannellini Beans17301.4201
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Total76.3234.394.52093
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BF 9.30amDay 17 - 68.9kgPCFCalsComments
56
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Breakfast250ml Hazelnut Milk17.8471
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80g Nuts & Seeds Muesli9.347.77291
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Banana1.223.20.3100
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61
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Pre-Workout
63
Post-Workout
64
65
Lunch
66
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68
69
70
71
Snack
72
73
Dinner
74
75
76
77
78
79
80
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Total11.578.711.3463
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PCFCalsComments
84
85
Pre-Workout
86
Breakfast
87
88
89
Lunch
90
91
92
93
94
Snack
95
96
Dinner
97
98
99
100
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Week 3 Food Diary
Week 2 Food Diary
Week 1 Food Diary
Breakfast & Snacks
Lunch
Dinner
Meal Plan
 
 
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