Wondering if this is okay to eat every day....

ashleyjohnstonn1

I am one of those people who prefers to eat the same thing every day more or less so I am hitting my macros, but I want to make sure that I am getting enough nutrients. Does anyone see any major problems with what I'm eating or have any advice?

I am trying to hit 1400 cals, 140 g carbs, 31 g fat, 140 g protein, and 34 g fiber
This totals up to 1395 cals, 132 g carbs, 35 g fat, 141 g protein, and 43 g fiber

Breakfast
Vanilla Chai Tea
Two White Corn Tortillas
1 egg
3 egg whites
Tiny handful of spinach when I have it (not included in calorie count)

Snack
Light String Cheese
Apple

Lunch/Second Snack
Sugar Free Jello Cup
Bear Naked Granola

Post Workout
1 quest bar
2 scoops of GNC protein shake

Dinner
1 medium sweet potato
2/3 cup of sweet peas
8 oz boneless, skinless chicken breast baked

arditarose

I eat the same thing almost every day, at least for a couple weeks straight. I just prepare it a little differently.

The only thing I'd say is...a Quest bar and TWO scoops of protein seems excessive. Even if you need to hit your protein macro, two scoops of protein is like 200 calories. Why not eat some more food for lunch or dinner?

fearlessleader104

Buy vitamins

Torontonius

not a lot of nutrients in white corn tortillas. you would be far better off to replace those carb calories with a variety of fresh vegetables like carrots, broccoli, cucumber, celery etc.

ashleyjohnstonn1

arditarose wrote: »

The only thing I'd say is...a Quest bar and TWO scoops of protein seems excessive. Even if you need to hit your protein macro, two scoops of protein is like 200 calories. Why not eat some more food for lunch or dinner?

Good idea! I may switch to just one scoop and add some more food in at lunch.

Thanks

Lelah77

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g).... a serving of most meats is 3-4 ounces - chicken is 3 oz. You have 8 at dinner (2.5 servings), plus protein mix (2 servings), plus your quest bar (which I believe is fortified with protein), your cheese stick, and some egg whites (which contain some protein).

Are you doing some serious weight lifting and trying to bulk? That or a Dr recommended high protein diet would be the only reason I would think you need this much protein. If not, I would consider a little more fiber in your day and a bit less protein. You only have 1 fruit and 2 starchy (sugary) vegetables in your daily. The recommended is 5 servings of fruits and veggies. You could add maybe a serving of greens (salad) at lunch - put your cheese on top- and a less starchy veggie at dinner (green beans or broccoli) to round this out a bit.

I know lots of people who eat the same things, give or take, every day and they are quite happy that way. I would be bored out of my skull.

Happy eating!!!

arditarose

Lelah77 wrote: »

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g).... a serving of most meats is 3-4 ounces - chicken is 3 oz. You have 8 at dinner (2.5 servings), plus protein mix (2 servings), plus your quest bar (which I believe is fortified with protein), your cheese stick, and some egg whites (which contain some protein).

Are you doing some serious weight lifting and trying to bulk? That or a Dr recommended high protein diet would be the only reason I would think you need this much protein. If not, I would consider a little more fiber in your day and a bit less protein. You only have 1 fruit and 2 starchy (sugary) vegetables in your daily. The recommended is 5 servings of fruits and veggies. You could add maybe a serving of greens (salad) at lunch - put your cheese on top- and a less starchy veggie at dinner (green beans or broccoli) to round this out a bit.

I know lots of people who eat the same things, give or take, every day and they are quite happy that way. I would be bored out of my skull.

Happy eating!!!

Yeah, OP what are your stats? I didn't say anything because 140 is my high goal and I thought maybe you could be heavier than me and were lifting. If you are, then 140 isn't unheard of.

ashleyjohnstonn1

I am lifting and trying to gain muscle. My goal was originally less but I'm working with a trainer and nutritionist and these are the macros she wanted me on. But if it doesnt work out she is going to change it up a bit. I was originally only eating about 80 g of protein a day.

But I do agree with your veggie comment. I will scratch the peas, add another veggie, and maybe add in some more veggies with lunch when I switch to the one scoop of powder. I also snack on baby carrots sometimes, but I didnt mention that here.

Thanks for the advice guys, its helping!

arditarose

ashleyjohnstonn1 wrote: »

I am lifting and trying to gain muscle. My goal was originally less but I'm working with a trainer and nutritionist and these are the macros she wanted me on. But if it doesnt work out she is going to change it up a bit. I was originally only eating about 80 g of protein a day.

But I do agree with your veggie comment. I will scratch the peas, add another veggie, and maybe add in some more veggies with lunch when I switch to the one scoop of powder. I also snack on baby carrots sometimes, but I didnt mention that here.

Thanks for the advice guys, its helping!

You mean you are trying to retain muscle and lose fat? You're on a deficit, so I will assume so. Anyway, nothing wrong with shooting for high protein especially if you weigh 150 +, 140 grams and lifting heavy..sure

shai74

Lelah77 wrote: »

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g

40 - 50g of protein a day is not NEARLY enough. If you wanted to cut back on anything, you'd be better off cutting back the carbs.

Mitzimum

you have to be careful eating too much protein can be hard on your kidneys. I'd add some salad greens too and other low cal, low carb veggies like heaps of spinach, broccoli and such.

MyChocolateDiet

The peas look good. I could eat that dinner everyday. The whole menu actually. There's not a lot of foods I can say that about. I would just eat it for a long time and if you get bored then change something at that time.

BombshellPhoenix

Mitzimum wrote: »

you have to be careful eating too much protein can be hard on your kidneys. I'd add some salad greens too and other low cal, low carb veggies like heaps of spinach, broccoli and such.

Unless OP has a medical condition, you'd have to be eating like 300g worth of protein a day to cause damage. It's generally recommended 1g per pound of lean body mass in protein, so while yes her consumption is quite high, it isn't a crazy high amount.

arditarose

BombshellPhoenix wrote: »

Mitzimum wrote: »

you have to be careful eating too much protein can be hard on your kidneys. I'd add some salad greens too and other low cal, low carb veggies like heaps of spinach, broccoli and such.

Unless OP has a medical condition, you'd have to be eating like 300g worth of protein a day to cause damage. It's generally recommended 1g per pound of lean body mass in protein, so while yes her consumption is quite high, it isn't a crazy high amount.

This is what I wanted to say too.

FatFreeFrolicking

Lelah77 wrote: »

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g).... a serving of most meats is 3-4 ounces - chicken is 3 oz. You have 8 at dinner (2.5 servings), plus protein mix (2 servings), plus your quest bar (which I believe is fortified with protein), your cheese stick, and some egg whites (which contain some protein).

Are you doing some serious weight lifting and trying to bulk? That or a Dr recommended high protein diet would be the only reason I would think you need this much protein. If not, I would consider a little more fiber in your day and a bit less protein. You only have 1 fruit and 2 starchy (sugary) vegetables in your daily. The recommended is 5 servings of fruits and veggies. You could add maybe a serving of greens (salad) at lunch - put your cheese on top- and a less starchy veggie at dinner (green beans or broccoli) to round this out a bit.

I know lots of people who eat the same things, give or take, every day and they are quite happy that way. I would be bored out of my skull.

Happy eating!!!

Huh? Women can't get bulky.

arditarose

FatFreeFrolicking wrote: »

Lelah77 wrote: »

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g).... a serving of most meats is 3-4 ounces - chicken is 3 oz. You have 8 at dinner (2.5 servings), plus protein mix (2 servings), plus your quest bar (which I believe is fortified with protein), your cheese stick, and some egg whites (which contain some protein).

Are you doing some serious weight lifting and trying to bulk? That or a Dr recommended high protein diet would be the only reason I would think you need this much protein. If not, I would consider a little more fiber in your day and a bit less protein. You only have 1 fruit and 2 starchy (sugary) vegetables in your daily. The recommended is 5 servings of fruits and veggies. You could add maybe a serving of greens (salad) at lunch - put your cheese on top- and a less starchy veggie at dinner (green beans or broccoli) to round this out a bit.

I know lots of people who eat the same things, give or take, every day and they are quite happy that way. I would be bored out of my skull.

Happy eating!!!

Huh? Women can't get bulky.

Poster was asking if she was trying to bulk. But, obviously the OP is not considering she already stated she's eating 1400 calories.

ilovelucy711

You may be reaching your calorie goal but what about nutrition? Sugar free products are not good for you at all, so get ride of the jello. Choose between the quest or granola. Eat more fruits and veggies.

arditarose

ilovelucy711 wrote: »

You may be reaching your calorie goal but what about nutrition? Sugar free products are not good for you at all, so get ride of the jello. Choose between the quest or granola. Eat more fruits and veggies.

Or you could eat as much jello as you want. Or eat it every other day or every three days. Personally, granola gets in the way of all the meat and chocolate I want to eat, but to each his own.

MyChocolateDiet

man i havent' had good granola in a long time. i like the kind at restaurants when they make it fresh. i should just make some. the weather's right for it...

arditarose

MyChocolateDiet wrote: »

man i havent' had good granola in a long time. i like the kind at restaurants when they make it fresh. i should just make some. the weather's right for it...

Yeah, it's wonderful. I just tend to smash a handful of it in my mouth like every time I pass the kitchen and before you know it, I've eaten a bag in no time.

ephiemarie

The peas contain more calories/carbs than many other green veggies and aren't nutrient dense. I'd suggest swapping those out with something more nutritionally balanced. Peas and corn are mostly just empty carbs. Broccoli would be good, or any sort of colorful veggie blend.

ashleyjohnstonn1

This is my new revised plan:

so intended macros are the same
goal: 1400 cals, 140 g carbs, 31 g fat, 140 g protein, and 34 g fiber
attained: 1396 cals, 136 g carbs, 36 g fat, 134 g protein, and 39 g fiber

Breakfast (same)
vanilla chai tea
two white corn tortillas
1 egg
3 egg whites
handful of spinach

Snack
light string cheese
apple

Snack 2/Lunch
1/4 cup bear naked granola
sugar free jello cup
baby carrots
light laughing cow wedge
light salami

Post Workout
Quest Bar
1 scoop gnc protein powder

Dinner
1 small red potato or sweet potato
8 oz chicken breast
1 cup of steamed broccoli

eatliveplay

Looked at revised plan.

Not enough vegetables (5 serves ideal, you only have about 3.5)
Not enough fruit (2 serves ideal, you only have 1)
Not enough calcium (milk, yoghurt? At this stage you only have a very small amount of highly processed cheese)
Red meat? (iron is very important for young women)

Variety in diet keeps it interesting/sustainable and provides different nutrients.

twinmom205

I've beeb lifting weights for years, heavy, and your meals are a good start. Might I made a few suggestions?

You should consider cutting back a little on the carbs. Or swap in better carbs.

I'd do something like this:

Breakfast (same)
vanilla chai tea
1 egg
3 egg whites
handful of spinach, for sure (I always keep baby spinach on hand)
Laughing cow wedge or any low fat cheese (I love fat free chive and onion cream cheese with eggs)

Snack
light string cheese
Handful of almonds OR granola
apple

Lunch
baby carrots with hummus
Wrap with tortilla, "heathy" or low fat turkey or ham, spinach, and light cheese (or mustard or a lite dressing for flavor)
Jello

Post Workout
1 scoop gnc protein powder
Banana

Dinner
1 small sweet potato
8 oz chicken breast
1 cup of steamed broccoli

Embera

eatliveplay wrote: »

Looked at revised plan.

Not enough vegetables (5 serves ideal, you only have about 3.5)
Not enough fruit (2 serves ideal, you only have 1)
Not enough calcium (milk, yoghurt? At this stage you only have a very small amount of highly processed cheese)
Red meat? (iron is very important for young women)

Variety in diet keeps it interesting/sustainable and provides different nutrients.

Yes iron is very important I find myself craving rare steak for a week a month because of mother nature but not nessisarily that week I'm Aldo mildly anemic tho

arditarose

I suggest to you what I ate today. Minus the zone bar. I don't know where that came from. Hanger probably.

ashleyjohnstonn1

Thank you guys all so much for your help! Tons of great suggestions. I will have to change everything up a little and fit the guidelines better

dbmata

Sure. Go for it. You'll find out relatively quick if it's a good dietary approach.

Kalikel

The general rule on protein is .8g per kilogram of body weight. If you weigh in pounds or stones, there are conversions online. Google "pounds to kilograms."

If you eat the same food every day, your body may lose out on vitamins and minerals that it lacks. But you'd probably get really sick of it after a few weeks.

If you must eat the same food every day, take a multivitamin with one of your meals.

fatcity66

shai74 wrote: »

Lelah77 wrote: »

I wonder if you need so much protein (I think a normal protein intake for adult women is somewhere between 40-50 g/day and you are aiming for 140g

40 - 50g of protein a day is not NEARLY enough. If you wanted to cut back on anything, you'd be better off cutting back the carbs.

THIS^^ A good rule of thumb is 1 gram protein per pound of lean body mass.

dlbaron

Kalikel wrote: »

If you eat the same food every day, your body may lose out on vitamins and minerals that it lacks.

I was gonna say this ^
I agree with the above suggestions that you get more fruit and veggies. Dairy can be problematic (it definitely is for me, unless its fermented), but if you aren't getting enough calcium (dark leafy greens are a good source) take a calcium-magnesium supplement. Most Americans get plenty of calcium, but not enough magnesium. Getting the magnesium helps you assimilate the calcium and helps with tons of other functions in the body. I'd take a cal-mag supplement over a multivitamin and then aim to get your micronutrients from a wide variety of fruits and vegetables. Most non-starchy vegetables are low calorie, so maybe consider leaving a ~120 calorie and 30g carb buffer and switch out your veggies every day. If you aim to get lots of different colored veg every day, you'll get plenty of micro- and phytonutrients. If you get bored of the menu, change it! Remember that your body doesn't operate on exactly a 24 hour schedule, so as long as you get enough nutrients most of the time, it will even out. If your macros are a bit off some days, don't drive yourself crazy trying to make them fit. I know some people can do it but I hated trying to hit exact macros. Use those as a guideline, but for me, as long as I get enough protein (100+ g) and fiber (35+ g), I feel good. In fact when I was forcing myself to get 130g protein I was just constipated regardless of how much fiber and water I consumed. Experiment and see what works for you.