Help on creating a meal plan?? ?:(

fangmouse

Hello! Im 18 years old, 5'2 and 130lbs. I need a diet plan to help me in my weight loss and this is what I plan to eat:

Breakfast: a banana, an apple, an egg and 2 slices of wholemeal bread (127kcal for two slices) with a cheese wedge (45kcal)

Lunch: a salad of 3 types of fruits, a bit of lettuce and maybe baby carrots or bell peppers. This is all placed into a 750ml comtainer.

Snack: a granola bar (around 120-140kcal) and a cup of green tea

Dinner: a quarter cup of cooked rice, a bowl of vegetable broth and some stir fried veggies with maybe a little fish.

Snack: an apple with a bit of Peanut butter.

Is this too much food? It seems like I'm constantly eating. I feel really guilty when I eat this amount. I am pretty active: hockey training twice a week for two hours, baseball training for 4 hours twice a week, and running for half an hour twice a week.

Should I eat less? What should I cut down on?

PosterGuy1

Feel free to check out my diary, its open. I think your menu sounds great.

epie2098

Hello! Im 18 years old, 5'2 and 130lbs. I need a diet plan to help me in my weight loss and this is what I plan to eat:

Breakfast: a banana, an apple, an egg and 2 slices of wholemeal bread (127kcal for two slices) with a cheese wedge (45kcal)

Lunch: a salad of 3 types of fruits, a bit of lettuce and maybe baby carrots or bell peppers. This is all placed into a 750ml comtainer.

Snack: a granola bar (around 120-140kcal) and a cup of green tea

Dinner: a quarter cup of cooked rice, a bowl of vegetable broth and some stir fried veggies with maybe a little fish.

Snack: an apple with a bit of Peanut butter.

Is this too much food? It seems like I'm constantly eating. I feel really guilty when I eat this amount. I am pretty active: hockey training twice a week for two hours, baseball training for 4 hours twice a week, and running for half an hour twice a week.

Should I eat less? What should I cut down on?

Trade one of the fruits at breakfast for some vegetables: cooked sliced tomatoes, mushrooms, peppers or spinach are nice breakfast veggies. The rest of breakfast looks great. If you can't handle veg for/with breakfast, stick with the fruit, and cut fruit at lunch in favour of more veggies.

Snack: looks good - maybe try whole raw almonds instead of the granola bar to mix things up.

Lunch: Try for more veggies than fruit in your salad. Add some healthy nuts like pine nuts, raw shelled pumpkin seeds etc. Only about a tablespoon is all you'd need.

Snack - again looks good.

Dinner - make sure it's brown rice and up the volume to 1/2 cup cooked. Veggies, veggies, veggies, and definitely include a source of lean protein, because you got very little at lunch, especially if you're active. Chicken/fish/tofu/edamame/black beans/quinoa etc.

I don't think you need to cut down on anything - very healthy!

lenamae23

I would try to take in more protein. Dairy is good protein but go for low fat milk, cheese, yogurt or cottage cheese.

herblackwings39

What's your calorie goal? How much weight do you have to lose?

natasa26ca

I am 5'2", 135 lbs and 30 years old.
You can check out my food diary and compare or steal ideas cause we are aprox same weight/height and our calorie goal should be similar.
If i were you, i would definatelly slow down on the amount of fruits. Fruits are high in sugar and it will spike up your insulin levels and make you crave more sugar.
I would replace some of your fruits with nuts, yogurt, and veggies.
You should definatelly increase amount of meats you consume since protein is very important for the healthy body and weight loss.
As you mentioned, fish is GREAT protein source and it is low in calories but high in good oils and omega 3 which is super important for your body.
Also if you are not huge meat lover, make sure you consume protein through veggies. Eggs, beans, yogurt, tofu, nuts and cheese are great source of protein.
Another very important aspect of weight loss is right amount of fiber through foods and veggies.
Brocolli and spinach are very low in calories but rich in fiber same as whole grain breads and pastas, certain cereals, beans, oatmeal, zuccini, cauliflower, carrots and fruits such as apples, berries, peaches, pears ( but try limiting those cause of the high levels of sugar)
Hope this helps you.
Good luck!