What is an example of what you eat in a day for weight loss?
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WinoGelato wrote: »Alatariel75 wrote: »Breakfast: 125g cottage cheese with 2tsp of Frank's Red Hot
Lunch: Pork and black bean chili (bulked out with mishrooms and zucchini)
Dinner: 2 homemade beef, Shiraz and green peppercorn sausages, with 100g potato mashed with 1 triangle Laughing Cow Cheese, and medley of cauliflower, asparagus, broccoli and brussel sprouts:
Snacks: Tom Yum cuppa-soup, 2 corn this with spicy pumpkin harissa dip, 21 grams lindt dark chcocolate, tea with 1tsp sugar and a dash of milk
Please elaborate on spicy pumpkin harissa dip...
I don't make it, I buy it, but it is delicious. I think I might have a go at making my own, my only complaint about this stuff is that its a bit watery:
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Context - 40 y.o, female, slight deficit only, 168 cm, 59 kg, gym 4-5x per week lifting and other than that lots of walking and swimming 1x week during school term
breakfast - oats, protein, chia seeds, almond milk, maca powder, berries, PB2
Lunch #1 - cucumber, peppers, carrot, tuna or chicken, balsamic vinegar, olive oil, bread of some sort
Lunch #2 - rice, meat of some sort , salad, apple cider vinegar
Dinner - either meat of some sort, vegetable or salad and pasta or rice OR repeat breakfast!
If necessary pre-bed - yoghurt with protein powder or yoghurt with honey
Occasionally a fruit snack after gym - like a banana.
1850 cals.0 -
Breakfast: Banana (107-112 g)
Black coffee 24 oz
Snack: Greek yogurt-variable brands
Lunch: Homeade pre made burrito (I do 2 kinds: an egg or a chicken) 230 to 270 calories
Snack: light string cheese and 22 g roasted unsalted almonds
Dinner: varies but 5 out of 7 days a week salad with chicken, hard boiled egg, cucumber, onion, feta, balsamic
Snack: popcorn or protein bar or plum
1300 to 1380 calories
It's not perfect but I'm learning!1 -
"Breakfast": coffee with sugar and a square of dark chocolate
Lunch: black bean burger patty with spicy green sauce, 4 Disney Frozen chicken nuggets (I have kids, what can I say?)
Snack: banana, Fage Greek yogurt
Dinner: homemade Mexican pizza (wheat tortilla, salsa, shredded chicken breast, cheese, jalapeños), sautéed broccoli
After dinner: 1 pumpkin Joe-Joe from Trader Joe's and a Coors light
1650 calories total
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today
breakfast- cheerios and smart bran skim milk and a banana
lunch- chicken breast on whole wheat, small apple
dinner-chicken sausage with peppers and onions on 1/2 a roll
snacks- greek yogurt, fiber one brownie bar, fat free ice cream
tomorrow
Breakfast- same
lunch- half a PB&J on whole wheat, greek yogurt w fresh strawberries small apple
dinner- home made chicken vegetable soup
snacks- fiber one brownie bar, fudgesickle
I'm 5'4 and maintaining at 126-129lbs
I aim for about 1500 cal/day
breakfast doesn't vary much. sometimes I'll have oatmeal or veggies and egg white, lunch is sometimes salad or tuna, dinner varies the most. I'm addicted to fiber one bars and fudge pops and have those almost daily. together they are under 200 calories and fit into my goal.0 -
Breakfast- Quaker Protein Cranberry Almond oatmeal - very small amount (less than 1/4 cup) of Pumpkin Flax granola - unsweetened almond milk to mix
Lunch - Birdseye steamers Asparagus 1 pack - a can of tuna in water
Snack - 2 cups watermelon
Dinner - Can of tuna in water that I fry with curry flavor - Steamable spinach half the bag - Knorr Fiesta sides in Spanish rice flavor with a can of Margaret Holmes Tomatoes, okra corn mixed in (less than half bc I split it with the bf)
Snack - one piece of homemade coconut oil chocolate
Peppermint tea x2=0 cals but good for the soul
1,237 calories for today and that dinner is very filling!0 -
Depends on what's in season and what I need to use up. At the moment I have lots of potatoes and winter squash.
Breakfast: currently on a smoothie kick, so I play around with different combinations. Today's was winter squash (previously cooked and refrigerated), summer squash, lots of spinach, some cherries (frozen), some greek yogurt, protein powder and some walnuts. (I decided I preferred the version with strawberries and PB2 I had a few days ago.)
Lunch: often a big salad with protein, sometimes leftovers, occasionally I feel like a sandwich or wrap.
Dinner: totally depends, but today I had a mix of potatoes, turnips, brussels sprouts, and broccoli with smoked salmon and cottage cheese on the side.
Snack: depends on workout schedule, usually fruit or nuts if I have one, but today I tried out a protein bar I was curious about.
Dessert: depends on calories, didn't have them today, but when I do it's either fruit, some kind of good cheese, or ice cream.0 -
Now I just feel guilty about eating 200g sweet potatoes
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Why? What's wrong with that unless it's all you eat?2
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breakfeast, cereal with milk and dreied Lily, one egg, 50g sweet potato
Lunch, Stir-fried cabbage and eggplant，one steamed bun,one banana,20gChinese yam, 50 sweet potato, 70g spicy fish
Dinner:100g boiled fungus with 100g sweet potato again!
I know the portion of carb is excessive
I need to restrain the appetite.0 -
Starrydance07 wrote: »breakfeast, cereal with milk and dreied Lily, one egg, 50g sweet potato
Lunch, Stir-fried cabbage and eggplant，one steamed bun,one banana,20gChinese yam, 50 sweet potato, 70g spicy fish
Dinner:100g boiled fungus with 100g sweet potato again!
I know the portion of carb is excessive
I need to restrain the appetite.
Nothing about that sounds excessive including the calories! How many did that add up to?2 -
Yesterday was
am: 2 pkts instant flavored oatmeal with ground flax seed added
noon: canned chicken with white rice, frozen veggies and sweet n sour sauce; toasted bun with spread, spices and Parmesan
afternoon: 'smores'-2 graham crackers, 2 marshmallows and 10 calories worth of mini chocolate chips, nuked
supper: lean cuisine white cheddar mac and cheese with bacon bits, diced tomato and onion added; sour cream n onion chips
Calories: around 1,465/calorie goal with exercise was 1,544
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Today
Breakfast: black coffee, tiny piece of zucchini bread
Snack: Greek yogurt, baby carrots, ghirardeli dark chocolate mini
Lunch: salad w/ turkey, balsamic vinnaigrette, goat cheese and grapes
Snack: broccoli w/ bolthouse dressing for dip, 2 ghirardeli dark chocolate minis, Greek yogurt
Dinner: grilled chicken breast, steamed cauliflower, quinoa cooked with chicken broth and butter
Dessert: 1/2 pint halo top chocolate ice cream with a fiber one brownie
Total calories: 1396
Exercise calories: 375
Leftover calories: 1791 -
My diary is open...
I don't eat breakfast usually, big salad for lunch, and lately I've been on an egg kick and having an omelette for dinner almost every night...yum!!!0 -
Example -
Breakfast: Starbucks Venti Blonde Roast (Black), 4 scrambled egg whites with onion, mushroom, broccoli, spinach, peppers and tomato (1 oz each).
Snack: Two hard boiled egg whites - yolks tossed and replaced with fat free hummus (2-tablespoons).
Lunch: 1 oz. boiled organic chicken, 2-cups of raw broccoli, 1-oz of: cherry tomato, red pepper, red onion. 1-tablespoon of roasted corn.
Post work-out: Plant Fusion vanilla protein powder (one scoop mixed with water)
Snack: Celery & Carrot sticks, banana
(workout)
Apple right after workout on the way home.
Dinner: 5/6 oz boiled organic chicken warmed and mixed with tabouleh (2-tablespoons), 4-cups of spinach (rice vinegar) and once slice of Daves killer light bread.
Before bed - 1/2 cup fat free plain greek yogurt (usually Siggis), 2-tablespoons of Better N' Peanut Butter, dash of cinnamon and a cup or two of herbal tea with a drop of honey.
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I.... eat what the crap I like. I don't deprive myself, or eat so damned little that it crushes my spirit. I am not a mouse.
I use a food scale.
I make sure my fiber, protein and fats are in check.
I keep an eye on my micros.
I eat chocolate/chips/treats for my sanity.
I do what is sustainable for life, not what I can do temporarily for weight loss.
I have a 600-700 calorie high protein, high fiber smoothie every day.
I have a decent filling dinner.
Snacks.1 -
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Breakfast - Usually under 300 calories
- Coffee w/ half and half (regular)
- Boiled egg (around 80g)
- Schar gluten free crispbreads (2)
- Clementine (around 100g)
Lunch - roughly 300-400 calories- A vegetable chicken soup of some variety paired with a veggie-ful sandwich or veggies/coldcuts/cracker/cheese type lunch. Or leftovers. Mostly keep it around 300-400 calories.
Dinner - 400-600 calories- Tacos
- Soups
- Chili
- Steak w/ taters
- Pork Chops w/ rice
- Chicken thighs (a lot of chicken thighs) in many different ways
Snacks - Try to keep them under 300 total for the day- Fruits, veggies, hummus, guac, almonds, occasional "powerbar" type thing if I have a hankering and need to feel more full
Not a big dessert eater (because sweets are triggers for me), so I try to feel fuller from dinner than other meals. I stay between 1250 and 1400 calories per day depending on exercise. I don't have a lot to spare, so I do have to focus a lot on whole, natural, low-calorie foods to feel like I'm eating a lot and being satisfied.
I've shaved a lot of "extras" off of things I typically have made in the past...like choosing cheese OR sour cream OR butter. I've noticed I'm not really missing anything by doing that. I use avocado oil a bit instead of olive and I've saved some calories that way. I'm also experimenting with lower calorie yogurt salad dressings. I'm not a big salad fan, but sometimes that's what works with calories...but I don't like vinaigrette. Some are good and some are gross..but I keep trying.
I find soup to be a saving grace because if you make it yourself you can control the sodium and load it up with filling veggies and I feel like I get a lot of bang for my buck and don't feel like I have to add a lot of extras to it for it to be good. I also eat a lot of saute spinach and mushrooms. For some reason that's very satisfying to me and so I make it for lunch or a snack quite a bit. It's also super affordable.0 -
Breakfas: half cup of egg whites with spinach or mushrooms with half cup of oatmeal and tablespoon of maple syrup with a small Apple chopped up
Snack: protein shake or smoothie
Lunch: large veggie salad with a protein in it like tuna or chicken with balsamic and a olive oil
Snack: three cookies made from smashed bananas oats and chocolate chips. That's all there is in it.
Supper: last night was parmasan crusted salmon with mushroom garlic quinoa and asparagus
Evening: frozen strawberries blended with Greek yoghurt and a few dark chocolate chips to make a frozen yoghurt desert.
It is a lot of food but still within my calories whit room to have more if I got hungry again.
Today is still in progress but tonight is healthy beef stroganoff and I also made 67 calorie brownies with avocado dates and applesauce. Love finding healthy versions of my favourite foods.0 -
Starrydance07 wrote: »breakfeast, cereal with milk and dreied Lily, one egg, 50g sweet potato
Lunch, Stir-fried cabbage and eggplant，one steamed bun,one banana,20gChinese yam, 50 sweet potato, 70g spicy fish
Dinner:100g boiled fungus with 100g sweet potato again!
I know the portion of carb is excessive
I need to restrain the appetite.
Nothing about that is excessive! You don't need to worry about the carbs, and the calories certainly don't seem excessive either.
Besides, sweet potatoes are delicious, filling, and good for you!1 -
I usually have oatmeal for breakfast. I change it up by adding fruit, milk, nuts, spices, cocoa powder, peanut butter, etc. I've recently found out that if you cook 1/2 cup of oatmeal in 2 cups of water for around 15 minutes it turns into 1 and 1/2 cups of oatmeal. Very filling! But also very soft, I prefer more texture to my oatmeal.
For lunch I usually have pasta, or potatoes, or rice, or some type of home made bread thing like pizza. And whatever I eat goes along with veggies and lettus. I change it up by doing different things with the ingredients like baked french fries or tuna salad for example. And I'll eat an apple when I'm done.
For supper I usually eat cereal with almond milk. And I'll have something fun like melted peanut butter on popcorn. Or a microwave brownie and dairy free ice cream. Things like that.
Yes, I do go over my carb limit every day by a few points. But I don't really like meat at all (except tuna and salmon). But I'm within my calories and everything else so that's good.0 -
GottaBurnEmAll wrote: »Today:
Post Dinner:
100 grams popcorn spritzed with
1 teaspoon oil sprinkled with
1 teaspoon sugar
and pumpkin spice
Total will come to somewhere around 1500 calories-ish.
I'm going to try this! It sounds amazing!
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Coffee - Black Coffee, No Sugar, 2 mug (8 fl oz)
Califia Farms - Almondmilk Pecan Caramel Creamer, 3 Tbsp
Bananas, raw, 4.2 ounce
peanut delight - Natural Creamy Pb, 0.5 tbsp
Season's Choice - Black Bean Chipotle Burger, 1 burger
Toufayan - Pita Bread Whole Wheat, 56 g
Kumato - Sweet Brown Grape Tomatoe, 57 Grams (About 7 Tomatoes)
Lydia's - Cashew "Cheez" (Cashew Cheese), 4 Tbsp
Naturade Vegan Smart - All-in-one Nutritional Shake (Chocolate), 2 scoops
Bananas, raw, 4.2 ounce
Aldi - Friendly Farms - Unsweetened Almond Milk, 8 fl oz
Jiff powder net carbs - peanut butter powder, 3.75 tablespoon
Larabar - Double Chocolate Brownie Bites, 4 bites (30grams)
Smarties - Smarties, 2 roll
Potatoes - Potato, 222 g
Earth Balance - Natural Buttery Spread - Original, 7 gram (1 Tbsp)
Totals 1,474 197 54 63 1,317 711 -
Breakfast: bowl of low-cal sludge (greek yogurt, whey protein powder, small amount of peanut butter).
Preworkout: 30g of Spree.
Post lift: protein fluff (20g casein, diet soda, xanthan gum, various flavor extracts).
Rest of the day: Six whey protein shakes, one blended shake, and a pack of bacon jerky.0 -
today ive had
a giant bowl of vanilla cinnamon banana ice cream with mixed berries , topped with fresh strawberries and a cup of natures path vanilla cereal
some cashew milk
baby carrots
medjool dates & whipped peanut butter on top
a simply bar
quinoa with steamed smoked tofu, baby spinach & mushrooms with soy sauce, turmeric, garlic powder & nutritional yeast onn top
chocolate brownie larabar
dried mango
grapes
1879 calories
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My diet plan is to really focus on whole foods that taste great & are filled with fiber-rich vegetables & fruit so I'm not hungry. Here's what I ate today.
Breakfast - 276 calories:
My usual 16 oz smoothie made w PB2, protein powder, unsweetened almond milk, yogurt & ice.
I add whatever fruit & greens I have on hand to the smoothie. (You can't even taste the greens in it.) Today was raspberries & Organic Girl Super Greens (a blend of red & green chard, bok choy, arugula & spinach).
Coffee with unsweetened vanilla almond milk
Lunch - 396 calories
Homemade slow-cooker vegetarian chili w fire-roasted tomatoes, beans, carrots, onions, garlic, spices, vegetable stock, rainbow peppers & sweet potatoes (1.5 servings - about 1.5 cups)
Topped with 1 oz radishes for crunch & half an Haas avocado (2.2 oz) for creaminess
Dinner - 328 calories
Homemade healthy (baked, no breadcrumbs) eggplant rollatini made with fresh ricotta in a spicy arrabbiata sauce (9.2 oz - about 4 rollatinis)
Snack #1 - 89 calories
Honey Crisp apple (5.5. oz)
Snack #2 - 245 calories
Large summer caprese salad made with herbs, Organic Girl Super Greens, a 5 oz peach, 1.5 oz grape tomatoes, 1.8 oz fresh mozzarella & a fat-free lime basil dressing
Totals: 1334 calories, 149g carbs, 50g fat & 73g protein
(I'm anemic & can't take iron pills so I boost my iron through food which includes the above as well as 2 servings of tea made with thyme & lemon juice + 2 servings of blackstrap molasses. This adds another 124 calories for a total of 1458 calories which is perfectly on track for me.)0 -
I'm in maintenance at the moment but here goes...
Breakfast: 4 hard boiled eggs and a bowl of strawberries
Snack: 2% plain Greek yogurt with 1T honey mixed in
Lunch: 1 bag of frozen mixed vegetables and 2 cans of smoked oysters in olive oil
Snack: 2 biscotti and a cup of coffee
Dinner: Got home late from a meeting so it was a bowl of cereal. Still hungry so followed with 2% plain Greek yogurt with 2T peanut butter mixed in
If I got home on time dinner would typically be meat, vegetable and a piece of bread. Or meat vegetable and rice, or instead of rice, potato etc...
Around 2600 calories or so...
My stats for context
Male
44 yrs
180lbs
5'10"
Active0 -
I'm cutting again for the next ten weeks and i'm on a very very small calorie deficit.
Breakfast:
Two of my creamy protein cookies
Mug of Celestial Seasonings "Candy Cane Lane" tea with splenda
(210 calories, 21g protein)
Lunch:
50 grams Bulgar Wheat
120 grams of Broccolli and Cauliflower mix
35 grams of Faux Meat (I'm using a brand called "Oumph!" their garlic and herb faux chicken)
Snack:
Quest bar
Dinner:
One serving of my Hearty Lentil Stew
Dessert:
A very very cold pink lady apple with a tablespoon of chunky peanut butter
edit: oh yea, total calories about 1475, Protein about 91g total, fiber about 47g. I'm a lactose free vegetarian.0 -
coffee w/milk in the morning
protein shake mixed with strawberries and blueberries for lunch
For dinner last night I had a can of country beef soup and a grilled cheese & ham sandwich and before bed, I had a bowl of hot cereal and a cup of cocoa. Approximately 1300 calories. I am on maintenance and don't weigh things too much anymore but after doing this for 2 years, I'm close enough. I walk a minimum of 3 miles a day.0 -
Yesterday:
breakfast - 2 coffees with half and half and sweetener
Lunch - 2 slices of smoked honey maple ham on 2 slices of pumpernickel rye, with mustard
single serve yogurt cup
black plum
Dinner - 2 chicken thighs in a recipe called sticky chicky from the Looneyspoons Collection cook book
roasted asparagus with olive oil
baked potato with sour cream
Snacks - special k cracker chips sour cream and dill flavour
medjool date
Calories for the day - approximately 1000 on a 1200 calorie budget (Thanks giving is this weekend and I want to save some cals for the pumpkin pie!)0
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