This will be a very short food diary, as I was mostly fasting today!
At 3 am I had a banana before the fast.
After the fast went out at 9.53 pm I had a chicken sandwich, two slices of wholemeal bread with two chicken legs, carrot and rocket. After two drinks of orange squash I was uncomfortably full. I resisted the chocolate biscuits left from Shabbos as I concentrated on that very full feeling.
Out of interest I decided to work out the calories of my meal and it was about 370kCal. This showed me that without calorie counting I am eating meals of the right sort of numbers of calories to in theory lose weight.