Mine

[Christopheel]

So doing something like :

7:00 : Woke up, 4 slices of bread (62 g of carbs, 6 from fiber, 19g of protein, 4g of fat) + one tuna can (32g of protein, 0 fat, 0 carb)

9:00 : Workout !

10:00 : 4 slices of bread (62 g of carbs, 6 from fiber, 19g of protein, 4g of fat) + one tuna can (32g of protein, 0 fat, 0 carb) + Xg of non-slaty nuts

13:00 : At school, 8 egg white + 1/2 cup a skimmed milk (A total of 29.5 g of protein + 5.5g of carbs and 0 fat)

16:00 : At home, vegetables (Broccolis mostly) + 600g of yougout ( 48 grams carbs, 24 g protein and 0 fats) + Some fruits

19:00 : At work, 2 cups of skimmed milk ( 22 grams of carbs, 18 protein and 0 fat) + Xg of nut

22:00 : A tuna can ( 32 g of protein and 0 carbs/fat)

23:00 : Sleep time ...

Total : 205.5 grams of proteins
~230 grams of carbs
X grams of fats


Could you help me please on how many grams of healthy fat should I take, and if i must priorise Omega-3 or things like this, because i can buy egg white with Omega-3 fat added .. thanks for your time and help !

[SarahPT]

You're making a lot of good food choices, but you desperately need fat. Without fat you cannot absorb vitamins A, D E and K. Fat assits with hormone production and the regulation of many body systems. Try some good fat sources such as dry roasted nuts, olive oil, natural peanut butter, avocado.

Also some fruit would be a good idea. Fruit has very beneficial nutrients.

[Christopheel]

I edited it ...