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LIVE24SEVEN // Fashion, Health & Beauty F I TNE S S – FAT LOS S


Daily Calorie Consumption


Fitness Expert Luciano Kydd shows you what 1800 calories looks like on your plate.


MEAL #2 MIDMORNING SNACK OR EARLY EVENING ALMOND BUTTER and BERRIES super protein shake Ingredients 1 1/2 cups of water; Whey protein powder 2 scoopS (60g); 1 tbsp or 16g of Almond butter, plain, without salt added; Strawberries 8 large or 144 g; Raspberries, 1 cup or 123g; Ice cubes, X6. Combine all ingredients in a blender and mix until smooth. Total = 448.3 calories


If you are a regular reader of my monthly columns, you will remember two recent articles I have written, explaining how I worked out an individual’s calories for fatloss with a requirement of 1800 calories per day to start the fatloss process. Today I’m going to show you what 1800 calories looks like, as most individuals are totally unaware of how many calories they consume on a daily basis.


I hope this article gives you a better idea of how much you might be eating!


MEAL #1 BREAKFAST OATMEAL COTTAGE CHEESE PANCAKE with 2 strips of GRILLED BACON on the side Recipe for the pancake: ½ cup or 40g dry rolled oats; ½ cup or 113g


Cottage cheese; 1 tsp or 4.2g vanilla extract; 4 large Egg whites, raw Method 1 Blend all ingredients in blender. 2 Spray a skillet with cooking spray and cook pancakes; a few small ones at a time. 3 Top with your favourite pancake topping! 4 Grill 2 strips of bacon while you cook your pancake. Total = 405.9 calories


MEAL #3 LUNCH SPICY TUNA SALAD Ingredients 1 can Tuna Fish, light, canned in water, drained; Olives 10 Pickled or 27 g of olives, canned or bottled; green Spring onions or scallions (includes tops and bulb) raw 1/4 cup or 25 g; ½ or 7g chopped Jalapeno peppers; 1 ½ tbsp drained canned Capers; 1/4 Cayenne pepper Spice, red or cayenne; Lemon juice; Olive oil-1/2 tbsp; Lettuce Romaine 1/4 head; ½ Avocado Method 1 Any kind of lettuce or mixed greens can replace the lettuce. Chop olives, finely chop the jalapeno and dice the lettuce. Combine all of the ingredients except for the lettuce and avocado and then serve over lettuce. Slice avocado and serve on top. Total = 452.2 calories


MEAL #4 DINNER SPICY CHICKEN FAJITA Ingredients 1 chicken breast or 118g, bone and skin removed; 1/6 tbsp or 2.3g of olive oil; Raw Onion, medium or 18.3g; Raw Jalapeno peppers 1/6 pepper or 2.3g; Fresh Salsa 2 tbsp or 32g; Cheddar cheese 28.3g or 1/4 cup, grated; Flour Tortillas Ready-to-bake or fry, 1 tortilla or 46g; Sour cream 1 tbsp or 15g; Lettuce Romaine raw 1/2 cup or 23.5g shredded. Method 1 Slice the onion and jalapeno. Sauté the onions. Panfry the chicken breast in oil for about 8-12 minutes (salt and pepper to taste). Warm the tortillas on the griddle, long enough to make them soften up, 2 minutes. 2 Down the centre of the tortilla, spread a tablespoon of sour cream, 1/4 cup shredded cheese, 1/2 breast of sliced chicken, sautéed onions, jalapenos (as much as you can bare to eat), 2 tablespoons of salsa, and top with 1/2 cup lettuce. 3 Roll up it, folding in the ends, then slice in half. Total = 453.4 calories


For all your nutritional, training and lifestyle management needs in and around the Cheltenham and Cotswolds area, for help with getter stronger, fatloss or weight management please contact me at: info@kyddfitness.co.uk


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Luciano Kydd


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