That's a big question that's going to rely on your goals, stats, tastes & preferences, gym performance, culture, routine, work schedule, any medical issues, and so on. Even with all of that information, I don't think anyone here could give you a perfectly personalized meal plan.

Start by logging what you eat now and how it fits into your goals. Make changes where necessary. Try new foods and new recipes. Profit.

http://community.myfitnesspal.com/en/discussion/10190957/help-what-can-i-eat/p1

IGbnat24 · March 2016

Foods you like.

lesscott49 · March 2016

Thank you what i meant is someone might say well this combination worked for me e.g porrige soup etc

lesscott49 · March 2016

Thank you everyone

IGbnat24 · March 2016

Breakfast is usually a handful of almonds and a couple cheese sticks, a Quest bar, or egg and cheese sandwich depending on how much time I have. Lunch is a big salad with grilled chicken or beef. Dinner chicken or steak stir fried with a ton of veggies.

diannethegeek · March 2016

lesscott49 wrote: »

Thank you what i meant is someone might say well this combination worked for me e.g porrige soup etc

I'm not sure how that would help you, though. Without knowing your stats and goals, how do you know whether or not my meal plan would work for you?

Breakfast for me is Greek yogurt and coffee most days, two days a week I try to eat oatmeal with protein powder and fruit added. Sometimes I add nuts, granola, or other crunchies to either.

Lunch tends to be a sandwich (pastrami, turkey, chicken, tuna salad, egg salad, hummus & cheese are all standards for me) alongside baby carrots, string cheese, and an ounce of nuts.

I have a protein bar for a 3pm snack.

Dinner is kind of conglomeration of things. Usually a meat and as many veggies as I can manage. Stews, chili, taco bowls, stir fry, pork & apples, homemade burgers, breakfast for dinner, sweetpotato hash, beef & broccoli, have all been standards. But it depends on what the sales look like when I go grocery shopping.

After that I usually have 300-400 calories leftover for a little ice cream and an evening snack. With those I try to fill in whatever nutrients I might be particularly low on for the day.

I aim for 1700 calories a day and try to hit somewhere around 90-100 grams of protein for the day. I buy seasonally and based on store sales, so my routine changes from week to week. This is what works for me, though, based on my schedule. It definitely wouldn't work for everyone and it would probably make some people sad if their needs are very different from mine.

cathipa · March 2016

This is a complex question because eating within my calorie goal worked for me. I don't eat the same thing every day and I don't eliminate foods because they are "bad". I just eat within my macro and calorie goals.

Breakfast choices: Protein shake; egg white, Canadian bacon and cheese sandwich; overnight oats with protein powder; doughnuts

Lunch choices: Veggie and bean burrito; Turkey burger with bun; various homemade soups; greek yogurt sweetened with low sugar jam and fruit

Dinner choices: too numerous to mention. I just eat what I make my family, but typically its protein and veggies, but rarely a starch

Snack choices: ice cream; roasted sunflower seeds and dark chocolate; cottage cheese flavored with protein powder

lesscott49 · March 2016

Aww thank you so much i just need to get myself going i dont eat bread so ill have to getan alternative

lesscott49 · March 2016

So what about potrigefor breakfast made with water i am not a milk fan

seska422 · March 2016

kommodevaran wrote: »

Eat what you like and enter it in your food diary and try to hit your calorie goals. That's it. Really.

This.

Start by logging what you eat now for a week or two. That gives you some data. You can then go back through and see where you might eat smaller portions or make substitutions with other foods that you also like.

The closer you stay to your normal way of eating, the easier it will be to stick to a calorie deficit.

cross2bear · March 2016

And then you find people like me who dont eat breakfast at all - or rather, breakfast is two cups of coffee!! Then lunch is usually left overs from last nights dinner (lots of turkey lately) and dinner is whatever my husband and I feel like, in appropriate portions for the two of us. I really enjoy cooking so most of our meals are homemade - we enjoy all types of food, so I got a cookbook and am working my way through it! The cookbook I am using is called The Looneyspoons Collection - lots of great ideas and it gives the calorie content and nutritional info for each recipe too.

The beauty of counting calories is that it is entirely adaptable to whatever you want and enjoy eating for your meals - just remember to portion out the amount that fits into your recommended calorie allowance for the day. Once you get the hang of measuring out the correct portions, you can adapt the process to any food, anytime, anywhere. Genius!

diannethegeek · March 2016

lesscott49 wrote: »

So what about potrigefor breakfast made with water i am not a milk fan

Why don't you log it and see how it fits into your goals? That's what really matters. Individual food choices, porridge with milk vs. water, bread or no bread, none of that matters for straight weight loss (it can make a difference for those with medical issues or for general health, but that's far more individual than it's often made out to be). Log it, see how it fits into your day, and make your decisions based on how it works for YOU rather than how it worked for US.

Lizzy622 · March 2016

The Eating Well website has free meal plans for various calorie levels and various health concerns. I look on there if I get in a rut and am trying to figure out something new or different to eat or a better plan.

lesscott49 · March 2016

Thank you

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