Here is a comprehensive list of my food intake, ketones, weight and exercise since 3rd January 2024. I’ll continue to update this whilst I’m on One Meal a Day. My food is usually taken within a 1-2 hour feeding window late afternoon.

Weight is in kg. Ketones readings are approximate and are in mmol/L (millimoles/litre). W = 1 hour of walking; E = Exercise Bike; S = Swim.

Date Day Wght Fat Ket Ex Bpf Coffee Meal of the day
3/1/2024 Wed 90.4 22.0   E Y Sea bass, salad, lentils; Peanuts
4/1/2024 Thu 89.9 21.9   E Y Chicken, salad, cabbage, cauli mash; peanuts
5/1/2024 Fri 89.8 21.8   E Y Peanuts, cheese; steak, cabbage, green beans, broccoli
6/1/2024 Sat 89.2 21.6 1.5 W N Tomato soup; Roast beef, york pudding, broccoli, green beans, carrots, roast potatoes, parsnip; cheesecake
7/1/2024 Sun 88.9 21.4 0.5 W Y Peanuts; lamb chops, cabbage, cauli mash, leftover beef; piece of cheese
8/1/2024 Mon 88.6 21.4 2.0 E Y Beef stew, cabbage salad, vegetables
9/1/2024 Tue 88.6 21.3 2.0 E Y Lamb chops, cabbage, asparagus, green pods, green beans; peanuts, cheese
10/1/2024 Wed 88.8 21.3 6.0 W- Y Chicken with cabbage and salad, peanuts
11/1/2024 Thu 88.3 21.3   E Y Beef stew with cabbage and cauli rice, peanuts, cheese
12/1/2024 Fri 88.3 21.1 5.0 E Y Burgers with cheese, cabbage, salad; more cheese
13/1/2024 Sat 87.7 20.8 6.0 W Y Fish cake in roll; fish and chips, mushy peas; cheescake; sryup of figs
14/1/2024 Sun 87.9 20.9 0.5 - Y Mackerel, lamb stew, cabbage, celeriac mash, salad
15/1/2024 Mon 88.4 21.0 1.5 W Y Steak, eggs, salad; cheese
16/1/2024 Tue 88.0 20.9 0.5 E Y Peanuts; Salmon and prawn stir fry; cheese
17/1/2024 Wed 87.9 20.8 1.5 E Y Chicken thighs, leeks, salad; peanuts
18/1/2024 Thu 88.0 20.9 4 E Y Peanuts; Ground beef stir fry, cheese omelette
19/1/2024 Fri 87.5 20.7 6 - Y Meatballs in tomato sauce,greens, salad, cheese, crème fraiche
20/1/2024 Sat 87.6 20.8 4 W Y Day off: Pasta & Bread lunch; Chicken Dansak eve
21/1/2024 Sun 88.3 20.8 1.5 E Y Peanuts, chicken and leeks, cauliflower mash, salad
22/1/2024 Mon 88.3 20.8 1.5 - Y Steak, lentils, broccoli, peanuts
23/1/2024 Tue 88.1 20.7 1.5 E Y Salmon, veg, salad, peanuts, cheese
24/1/2024 Wed 88.1 20.7 4 W Y Peanuts; Steak, greens, salad, cheese
25/1/2024 Thu 87.7 20.5 4 E Y Peanuts; Cheese Omelette; Beef mince stir fry
26/1/2024 Fri 87.7 20.3 4 E Y Beef mince stir fry with two eggs
27/1/2024 Sat 86.8 20.2 3 W Y Focaccia; Lamb chops with greens and potatoes gratin; Pancakes with fruit salad; Yoghurt; Grapefruit juice
28/1/2024 Sun 87.7 20.3 1.5 W Y Lamb Chops, Greens, Salad, Peanuts and Cheese
29/1/2024 Mon 87.7 20.3 8 W Y Large chicken chipotle salad bowl; bunless cheeseburger
30/1/2024 Tue 87.4 20.2 1.5 W Y Chicken thighs, celeriac mash, salad, peanuts and cheese
31/1/2024 Wed 87.1 19.9 2.0 W Y Pork belly, greens, salad, cheese and peanuts
1/2/2024 Thu 87.4 19.9 3 W Y Salmon, cheese omelette, cabbage, broccoli and peanuts
2/2/2024 Fri 86.9 19.7 1.5 W Y Steak, Greens, Salad, Cheese, Peanuts (& Diet Coke)
3/2/2024 Sat 86.7 19.6 6 W Y Fish and chips, fish cake, pea fritter, apple doughnut
4/2/2024 Sun 86.5 19.5 0.5 - Y Pork belly, greens, celeriac mash, salad, peanuts
5/2/2024 Mon 86.7 19.5 4 E Y Beef mince stir fry with two egg omelette
6/2/2024 Tue 86.4 19.4 4 E Y Steak, cauliflower and leak mash, salad, cheese, peanuts
7/2/2024 Wed 86.4 19.4 1.5 W Y Large chicken riceless chipotle bowl; bunless double quarterpounder with cheese
8/2/2024 Thu 86.2 19.3 1.5 - Y Beef stew with cauli and broc mash, asparagus, cheese, peanuts
9/2/2024 Fri 86.7 19.4 1 E Y Chicken with sauteed greens, salad, cheese and peanuts
10/2/2024 Sat 86 19.2 4 W Y Focaccia; Yoghurt; Tomato Soup; Roast Beef with all trimmings; Cherry Pie with custard
11/2/2024 Sun 86.4 19.4 0 - Y Pork belly, greens, salad, cold beef, cheese and peanuts
12/2/2024 Mon 86.7 19.4 0.5 W Y Riceless Chicken Burrito Bowl; Bunless Quarter Pounder with cheese
13/2/2024 Tue 86 19.3 0.5 - N (Shrove Tuesday Break)
14/2/2024 Wed 86.9 19.6 0 E Y Chicken, greens, salad, peanuts, cheese
15/2/2024 Thu 86.9 19.5 0.5 E Y Salmon, greens, broccoli, peanuts cheese
16/2/2024 Fri 86.6 19.4 1.0 W Y Salmon, greens, broccoli, peanuts cheese
17/2/2024 Sat 85.7 19 1.0 W Y Beef mince stir fry with two egg omelette; peanuts
18/2/2024 Sun 85.6 18.9 1.5 W Y cottage pie, vegetables; cake, merigues, fruit, chocolates; 250ml red wine
19/2/2024 Mon 86 19 0 - Y steak, cabbage, salad, peanuts
20/2/2024 Tue 85.7 18.9 0.5 - Y chicken, salad, broccoli, peanuts
21/2/2024 Wed 85.4 18.8 0.5 W Y chicken salad burrito bowl; bunless half pounder with cheese
22/2/2024 Thu 85.4 18.8 1.5 W Y chicken, greens, peanuts
23/2/2024 Fri 84.7 18.5 1.5 E Y Salmon, aspargus, greens, salad, cheese
24/2/2024 Sat 85.2 18.5 8 W Y Peanuts; Large Indian curry with side dishes, starters and breads. Cherry pie and ice cream.
25/2/2024 Sun 85.4 18.4 0 W Y Peanuts; Large Indian curry with side dishes, starters and breads. Cherry pie and ice cream.
26/2/2024 Mon     0.5 W Y steak, 3 eggs, onions, coleslaw
27/2/2024 Tue     0.5 W Y 3 bunless halfpounders, greek salad
28/2/2024 Wed     1.5 W Y Steak, chili, monks vegetables
29/2/2024 Thu     1.5 - Y 2 double cheeseburgers (bunless) and salmon and lentil salad.
1/3/2024 Fri 84.4 18 4 - Y Cheese, Peanuts; Beef stew with aspargus, green beans and broccoli
2/3/2024 Sat 84.3 17.6 4 W Y Prawn Cocktail; Fish and Chips, Mushy Peas, Bread; Apple Pie and Ice Cream. Tea. Syrup of figs! Diet Coke
3/3/2024 Sun 84.4 17.6 0.25 W Y Roast pork with salad and lentils; cheese; peanuts
4/3/2024 Mon 84.6 17.9 1.5 - Y Beef casserole, green beans, salad, peanuts
5/3/2024 Tue       - N (nil - sick)
6/3/2024 Wed       - N Chicken with cauli rice and salad
7/3/2024 Thu 83.2 17.7 12 - N Beef stir fry
8/3/2024 Fri 83.2 18 8 W- Y Chicken and Beef stir fry
9/3/2024 Sat 83 17.6 8 W Y Cheese, Prawn Cocktail, Steak with onions and mushrooms, potatos, chocolate mousse.
10/3/2024 Sun 83.3 17.7 1 W Y Steak, vegetables and cheese
11/3/2024 Mon 82.7 17.5 1 W Y Peanuts; Cheese; Prawn and Salmon stir fry
12/3/2024 Tue 83.1 17.5 1.5 W Y half pdr cheese (bunless), large chicken chipotle salad bowl
13/3/2024 Wed 83 17.3 0.5 W- Y Cauliflower soup with almonds; Salmon, 3 fried eggs and Coleslaw
14/3/2024 Thu       W N 3 half pounders without bun; greek salad
15/3/2024 Fri 82.6 17 2 W Y Peanuts; Lamb chops, Brocoli and salad; cheese
16/3/2024 Sat 82.9 17 6 W Y Potato and Leak soup; Roll; Salmon en croute, rocket and potatoes; Cherry Pie and custards
17/3/2024 Sun 82.8 17 0.5 W Y Steak, eggs, peas, cabbage with crème fraiche; cheese
18/3/2024 Mon 82.8 16.9 1.5 W Y Double beef BBQ salad bowl from Chipotle
19/3/2024 Tue 82.3 16.9 1.5 W Y Peanuts; Tandoori Mixed Grill with additional sheek kebabs, Sag Bhaji
20/3/2024 Wed 82.9 16.8 4 W Y Peanuts; Burgers, cheese, vegetables and salad
21/3/2024 Thu 82.7 16.7 4 - Y Steak, tuna, anchovies, mushrooms, onions, beans in tomato sauce.
22/3/2024 Fri 82.4 16.6 1.5 E Y Cheese, nuts; Lamb chops, vegetables and salad
23/3/2024 Sat 82.4 16.6 6 W Y Cheese; Meatballs in tomato sauce, cabbage, beetroot and feta salad.
24/3/2024 Sun 81.9 16.4 1.5 W Y Fish cake, roll, rock and chips, mushy peas, cherry pie and ice cream
25/3/2024 Mon 82.4 16.5 0.5 W Y Salmon, cauliflower mash, aspargus, salad and cheese
26/3/2024 Tue 82.1 16.3 1.5 - Y Chicken, asparagus, mushrooms, salad, cheese
27/3/2024 Wed 81.7 16.3 1.5 W Y chicken chipotle bowl (no rice), two double cheeseburgers (bunless)
28/3/2024 Thu 82.3 16.3 0.5 W N Beef stir fry with Omelette
29/3/2024 Fri 81.8 16.3 4 W N (Break - various carbage)
30/3/2024 Sat 82.2 16.4 0 - Y Roast chicken, greens, salad, peanuts.
31/3/2024 Sun 82.1 16.3 0.5 W Y Beef stew, cauliflower mash, salad, cheese and peanuts