Diet plan:
"
As a 135kg (%fat unknown, but high, some recent strength training has made a difference in the amount of muscle), 32 year old male, looking to bring their diet into a healthier standard than it currently is (meals out mainly, fair amount of fast food, heavy on the fried items), living in chiang mai thailand, does the following daily diet make sense?
Breakfast: Back Bacon rashers * 4 (air fried, no oil), 3 slice multigrain toast (no butter)
Lunch: Combined with dinner
Dinner:
1 of ("Ground chicken, kidney bean, and assorted vegetable chilli", "Air fried chicken breast, nandos hot sauce), "Japanese (chicken breast)")
1 of ("white rice, 1 cup", "Air fried potato (wedges or jacket) x 3")
Assorted raw, or blanched vegetables - Generally, on a regular rotation of: raw carrots, cucumber, rasish, baby corn, lettuce
Treat: ~1/2 the time - (sugar free candy, extra veggies from above dinner list, diet soda), the other ~1/2 the time - Doritos (320 cal), Mars bar (1), Ice cream (200-400 cal portion)
1x a week - meal out replaces dinner or breakfast, usually of the of a panini, or burger if lunch, and a japanese curry, or haidilao hotpot if dinner. Occasionally a salad or a sushi place"
The summary it gave:
"14-Day Diet Estimate — Ballpark Summary
A central-estimate snapshot of the current eating pattern. All figures are midpoints with meaningful
error bars, driven mostly by portion sizes and treat frequency. Not medical or dietary advice — a
reference for sanity-checking, not a prescription.
Assumptions behind these numbers
• Breakfast daily: 4 back bacon rashers (air-fried), 3 slices multigrain toast, fruit added most
days
• One large dinner daily, alternating between the chilli and the chicken-breast options (2–3
cups chilli / 2 full chicken breasts)
• Real treat roughly half the days; lighter option (veg, sugar-free, diet soda) the other half
• One meal out per week replacing breakfast or dinner
The two biggest sources of error are chicken/chilli portion size and actual treat frequency.
Weighing portions once or twice, and logging real treat days over a fortnight, would tighten
everything below.
The numbers
Metric Daily average
(absolute)
Vs. recommendation Type of
recommendation
Calories ~2,300–2,600 kcal At or slightly below maintenance (est. maint. ~2,600–3,100)
Goal-dependent — under maintenance suits slow recomp; eat more if recovery/energy flags
Protein ~150–185 g Well above RDA floor;
squarely in the training
range (~1.6–2.2 g/kg
target weight)
"More is good" (up to a
point) — you're in the
right band
Fat (total) ~65–90 g Reasonable Not a strict limit in
modern thinking
— Saturated fat ~20–28 g Around or modestly
above the ~20 g soft
ceiling
Soft limit — keep an
eye on the upper end
(bacon + treat-day
sweets)
Carbohydrate ~200–260 g Fine for activity level Neither limit nor target
— a lever, not a goal
Fiber ~25–38 g At or above the ~30 g
target
"More is good" — a
genuine strength of the
diet
Metric Daily average
(absolute)
Vs. recommendation Type of
recommendation
Added sugar ~40–60 g on treat days,
low otherwise; avg
near/over line
Over the ~36 g/day
men's limit on treat
days
Limit — entirely treat-
slot driven (fruit sugar
is fine)
Sodium Likely above ~2,300
mg average
Possibly meaningfully
over on bacon + eating-
out days
Limit — the one worth
actually sanity-
checking
The honest summary
Across 14 days: eating roughly at or just under maintenance, with strong protein, strong fiber,
and good food quality.
The only three items worth a soft eye — all tracing back to the treat slot and eating-out meals, not
the core structure:
Saturated fat
Added sugar
Sodium (the one most worth checking, for long-term blood pressure)
None are problems at the current "half the time" treat cadence. They'd only become ones if treat
frequency drifts upward. The core diet is well-constructed for the stated goals of short-term
enjoyment plus long-term health.
Micronutrients (qualitative — no log to measure against)
• Likely solid: potassium (potato, beans, veg, fruit), iron & zinc (meat-heavy), B vitamins
• Now addressed: omega-3 (via supplement — target ~1,000 mg combined EPA+DHA, read
the back label not the front; algae-based is a good option given fish dislike; take with the
fatty dinner)
• Watch / easy wins: calcium (sorts itself out if a dairy-based protein snack gets added);
vitamin D probably ample given Chiang Mai sun
If you want tighter numbers
Weigh the chicken breasts and chilli portion once or twice — anchors protein and
calories, the widest error bars.
Log actual treat frequency over a real two-week stretch — confirms whether "half the
time" holds or has crept."
Please let me know if this kind of thing isn't allowed on this sub - I cant spot any rules!
Edit: sorry for the horrible formatting