Originally posted by aka23
I am impressed with your detailed records. It makes analyzing the diet easy. The nutritional values seem to vary alot by day, so I will list comments for specific days separately.
This day probaly has about 1200-1300 calories and 40-50% carb, 35-45% fat, and 10-20% protein. The fat probably suprises you. There are a few hidden sources. For example the sunflower seeds probably have about 25g of fat. The salad dressing also probably has a lot.
You are probably getting under .4g/lb protein. This is an especially significant concern for vegatarians since plant protein is less digestable than animal protiens and there may be issues with completeness. This is under the RDA for a sedinatry person, and is certainly not enough for a dieting athlete. I would suggest cutting back on the fat and increasing protein to about 0.8g/lb, maybe a bit higher (assuming your are involved in athletic activities and are trying to maintain muscle). Tuna is a good source (you ate tuna on day 2).
You may need more calories. Very low calorie diets can make your body burn calories more effciently and make it more difficult to lose weight in the future. In addition, they put you at risk for numerous health problems.
You did an excellent job of getting your nutrients with such few calories. The beans are very healthy. Some possible problem areas are Vitamin C, Calcium, Vitamin D, and maybe Zinc. I would suggest adding some more dairy, perhaps another glass of milk. This will help get Calcium, Vitamin D, and protein. I would also suggest adding a fruit of vegable with a good amount of Vitamin C. I agree with Bradley's recommendation to add more meals.
This day probably had about the usual 1200 calories. It probably had better macronutrient ratios than day 1, perhaps 30-45% carb, 25-35% fat, and 30-40% protein. This was probably still a little low on protein because of the low calorie intake. This day probably had all the Vitamin/Mineral problems of Day1 + Iron, Folate, and some of the B Vitamins, maybe magnesium also. In addition to the suggestions of day 1, beans would help for B Vitamins, Folate, Iron, Magnesium, and Protein.
This day probably had close to the usual calories. The fat percentage looks good, but protein is quite a bit too low, probably under 0.4g/lb, like day 1. This is the only day in which you probably met the Vitamin C requirement, becuase of the Orange. Unfortunately it is likely to be deficient in most other common Vitmin/Minerals including Vit A, some B vits, D, and E. Zinc, Calcium, Magnesium, and maybe Iron too. Adding milk and beans would help, but what would benefit most of all is more calories.
You mentioned you want to get your body fat down. I would suggest increasing activity, instead of cutting calories this low. Doing both cardio and weights is an excellent way to improve body composition.