Need help with my meal plan

NewLife_2013
NewLife_2013 Posts: 3
in Food and Nutrition
Hello guys,

I am new to this site and need some help.
I just came back from the nutritionist who told me I can eat
1600 kcal
84 g of protein
252 g of carbs
37 g of fat

I am now having a hard time making a meal plan that is meeting these goals.
I have more calories left, but have already reached my carbs, and fat. My sugar is even a bit over the goal.

What am i doing wrong?
I out my meal plan for tomorrow online, so yall can take a look.

Replies

  • ThaCookieMonster
    ThaCookieMonster Posts: 100 Member
    I would definitely try adding more veggies to you meal plan... Look up foods that are low is carbs and high in protein!
  • suzieduh
    suzieduh Posts: 196 Member
    The entry for two fried eggs has no macro info - if you search for it again and make sure it contains nutrient info. Those two will add to your protein and fat levels
  • ssteinbring677
    ssteinbring677 Posts: 158 Member
    The entry for two fried eggs has no macro info - if you search for it again and make sure it contains nutrient info. Those two will add to your protein and fat levels

    On that note, unless you're frying in butter or oil or something I usually just log the eggs as "Grade A Large Eggs." I cook them with cooking spray so that adds very few calories.
  • howardheilweil
    howardheilweil Posts: 604 Member
    Hello guys,

    I am new to this site and need some help.
    I just came back from the nutritionist who told me I can eat
    1600 kcal
    84 g of protein
    252 g of carbs
    37 g of fat

    I am now having a hard time making a meal plan that is meeting these goals.
    I have more calories left, but have already reached my carbs, and fat. My sugar is even a bit over the goal.

    What am i doing wrong?
    I out my meal plan for tomorrow online, so yall can take a look.
    My nutritionist provided me with sample daily meal plans. I suggest you ask for some more guidance.
  • kristen6022
    kristen6022 Posts: 1,923 Member
    2 raw eggs contain 140 calories (not 70 like it says), then include the calories of whatever you cooked them in. That entry needs fixed.

    Add some more veggies in. Your value for fat is really low (I have 1620 calories/day and my value I set up is 55g). If you go fat and protein I wouldn't be concerned. Find foods that have lower fat and more protein (like greek yogurt, low fat cottage cheese, etc) and less carbs. I think your carb value is high and your fat value is too low.
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Exchange your couscous for quinoa. Canned tuna will get you a good amount of protein. More green vegetables and berries if you can. Do not worry about the carbs in berries. They are so incredibly good for you.

    My main concern in watching carbs are those that are processed, like bread or granola or nut butters with added sugars. Those are the ones that I watch while enjoying all the fruits and vegetables I want. Seems to be working for me. I took this profile pic 20 minutes ago. I am almost 45, so it does work.
  • footiechick82
    footiechick82 Posts: 1,203 Member
    Lower your carbs, increase your protein - and no I don't mean no atkins crap.

    If you're going to stick to 1,600 calories, do something like this:

    45-50% Protein
    40-45% Carbs
    10-20% Fat

    Breakfast:

    2 eggs - 12g protein/3.2g carbs/10g fat (140 calories)
    1 Apple (Gala) - .5g protein/22g carbs/0 fat (85 calories)
    1 Tbsp Almond butter - 3g protein/3g carbs/8g fat (100 calories)
    Protein Shake (the one I use) 30g protein/2g carbs/0.8g fat (137 calories)

    Total: 45.5g protein/30.2g carbs/13.8g fat (462 calories)

    Lunch:

    6oz Chicken breast - 48g protein/0 carbs/ 3.6g fat (240 calories)
    1 cup spinach .9g protein/1.1g carbs/0.1g fat (7 calories)
    1 cucumber - 2g protein/10.9g carbs/0.9g fat (45 calories)
    1 pepper (whatever colour) 2g protein/8g carbs/0 fat (30 calories)
    8 grape tomatoes - 8g protein /6g carbs/0g fat (25 calories)
    1/4 cup green onion - 0 protein/2g carbs/0 fat (10 calories)
    1 TSBP Balsamic Vinager - 0 protein/3g carbs/0 fat (10 calories)
    1/2 TSBP Extra Virgin Olive Oil - 0g protein/0g carbs/7g fat (60 calories)

    Total: 60.9g protein/31g carbs/11.6 fat (427 calories)

    Snack:

    1 cup greek yogurt (Kirkland) 24g protein/10g carbs/ 0g fat (140 calories)
    10 medium strawberries 1g protein/10g carbs/0g fat (40 calories)

    Total 25g protein/20g carbs/0 fat (180 calories)

    Dinner:

    1 cup Whole What pasta - 7.5g protein/37.2g carbs/.8g fat (174 calories)
    6oz Chicken breast - 48g protein/0 carbs/ 3.6g fat (240 calories)
    1/2 cup Organic Tomato Sauce (kirkland) 2g protein/10g carbs/0g fat (50 calories)
    1 pepper (whatever colour) 2g protein/8g carbs/0 fat (30 calories)
    1/2 yellow onion - 1g protein/7g carbs/0g fat (30 calories)
    1/2 TSBP Extra Virgin Olive Oil - 0g protein/0g carbs/7g fat (60 calories)


    Total 60.5g protein/62.2 carbs/15.8g fat (584 calories)

    TOTAL FOR THE DAY:

    191.9g protein/143.4 carbs/41.2fat (1,653 calories)

    376.5g
    Protein: 51%
    Carbs: 38.09%
    Fat: 10.9%

    Does that give you an idea? Thiis is JUST an idea of meals and what they consist of.

Categories