Welcome! Your food sounds pretty good and great that you got some sprints in! If I don't plan ahead I end up nibbling on all kinds of unnessecary bits and pieces. Better to have a decent meal so that you are satisfied ... or fast. Of course that is easier said than done. (Also a South African, albeit one living in the USA.)
Start weight: 225.5 lbs Feb 13 2012. Height: 5'7"
Primal low: 186 lbs
Current weight: 227 lbs
S.T. goals: try thyroid supplementation.
Goal weight: 135 lbs
"I shall be telling this with a sigh somewhere ages and ages hence: Two roads diverged in a wood, and I - I took the one less travelled by, and that has made all the difference." Robert Frost.