rate my meal plan

BenHenryMom

Below I will post my average days eating if anyone could critque it for.me and tell me anything maybe I need to change. I'm a 5'6,woman. 300lbs and trying to loose 2lbs (or more would be nice ha) a week

Breakfast
2 packets of quick oats
1/2 cup raspberries
1tbsp stevia
1 green tea

Snack
Apple

Lunch
1 cup lettuce
1 4oz chicken breast
1 bell pepper
3tbsp lite kraft cucumber dressing

Snack
1 cup cucumber slices
3tbsp dressing same as above

Dinner
1 4oz chicken breast
1 bell pepper
1/2 cup of corn
1 cup of rice
3tbsp teriyaki sauce

Snack
1 cup chocolate frozen yogurt
1/2 cup raspberries
1 diet soda can

ClaudiaKho13

I viewed you diary and you should also try eating less sugar. I had read that sugar help gain a lot of weight! Im also trying to lose 50lbs and i hope this works for you. It also turns out that muscle is fat's worst enemy!

Dougf90

The food is fine... if you can stick to them and they fit your calorie goal. When I created meal plans for myself in the past, filled with foods I never liked eating before (just because they're "healthy"), I always failed. If this is you or not, I don't know... it's just some advice to think about in case you fall in to this category. If this fails, think more towards moderation than a set diet plan.

Good luck regardless!

BenHenryMom

Thanks yes in the diary there is some more sugar then I'd like because I had a bad Bingy day but this is the meal plan i Plan to try.

sjp_511

I am no expert in nutrition, but here are my 2 cents...

Not a bad start. I didn't look at your diary and I know this is just a sample menu, but be sure to add variety. How many calories does this sample menu add to?

I would consider adding more protein, especially if you exercise. Most people find protein to be more filling than carbs - less hunger between meals. Eggs for breakfast instead of oatmeal, a cheesestick with your snack. Greek yogurt. Black beans with your chicken at dinner.

jirocpa

To start, I think you should eat whatever the hell you want, as long as you stay within the calorie goals each day. I know the paleo nuts (pun intended) will crow that 'all calories are not the same', but they are. A calorie is a calorie, as a standard measure of energy. It's just the source that matters. And I get that, but when you start on a journey such as this, restricting yourself so much so soon is a recipe for failure.
I say stay within your goals each day, and after some time you'll see results and will want to replace the crap with better stuff; stuff that gives you nutrition and keeps you fuller for longer periods. Start slow and you'll pick up steam. You could also try reading some motivational books. If you can stand the technical stuff, there's "the leanness lifestyle" or even read The Paleo Diet by Robb Wolf for some info. You don't have to go fanatical on day 1.
You'll get there. It's a marathon, not a sprint, right?

mscharf1414

Try hummus instead of dressing with your snack, and change out your rice for quinoa or couscous! You can find some quick cooking ones right next to rice and pasta in the grocery. They are both great!

I would try to cut down the evening snack. If you have a craving for something sweet, try just the fruit, if that doesn't work have a spoonful or two of the yogurt instead of a cup! Good luck

Holly_Roman_Empire

Sounds boring. Where's the cookies/cake/candy/ice cream/insert-something-yummy-that-you-like-here?

AJLovinLife

I would cut back on your dressings and it could free up some calories for something else? Just a thought I have huge salads and find 1 tablespoon of dressing is enough. Another way to try is have your dressing on the side and with each bite dip your fork before collecting the salad. usually the flavor is there and then by the end of your salad you will see you did not need all that dressing. Then with your extra cals find a high protein snack to add.

Editing to add, I am not sure as I did not add up the cals but this just not seem like enough food for you. If you have added up the cals and it is meeting your desired calorie intake then please disregard.

crystalflame

It doesn't need to be chicken and vegetables all the time. Glancing at your diary, your protein intake could be a little higher for your weight, and your fat intake could be a lot higher. Try some salmon and pork chops and beef and shrimp. Beans are high in protein and fiber, which are both important. Where are the fats at? Olive oil, avocado, fish, nuts, etc. Fats aren't evil - you need them for healthy hair and skin and properly regulated hormones.

Don't restrict your food choices too much. Eat things you like. Learn how to turn this from a diet into a lifestyle that has slightly less calories than it had before. And it's ok to have a cookie or chocolate or wine in there too!

justinproulx1

not enough food and too many carbs and not enough protein..I only see about 50 grams of protein way under what youll need...and you are way under on fat too.

KT193

Had a quick look at your diary and just wondered if you added the milk calories for the oatmeal? I got caught out with that one when I started out! Your meals are generally pretty good, but I know I would find it hard sticking with the same foods all the time. I eat plenty of 'unhealthy' foods but if you keep within your calories then I don't think it matters. Obviously eating healthy is better but I have found before that when I restrict what I eat I end up giving up and binging all the time. Hope that help a bit

justinproulx1

CARBS PROTEIN FAT FIBER CALORIES
63.8 300 105 60 - 75 2400

justinproulx1

^^^ These are your macros you should start with

kristiealexander76

Last meal of the day should be a protein shake with casein as it is a slow digesting protein and will cause your body to work 6-8 hours to break it down increasing your metabolic rate at night. An added benefit is that if you are anything like me the nighttime wrecks my diet. It is only when I drink my shake at night do I feel full and I am not tempted to creep into the kitchen and snack. I honestly think this was the missing piece of the puzzle for me.

Don't have a casein protein shake??? Then find the casein naturally in cottage cheese/Greek yogurt. You are eating pudding at night... (do you want something sweet????) to fight that sweet craving mixed your greek yogurt with PB2 and Truvia or any other concoction to satisfy that sweet craving.... and burn while you sleep.

socajam

Below I will post my average days eating if anyone could critque it for.me and tell me anything maybe I need to change. I'm a 5'6,woman. 300lbs and trying to loose 2lbs (or more would be nice ha) a week

Breakfast
2 packets of quick oats
1/2 cup raspberries
1tbsp stevia
1 green tea

Snack
Apple

Lunch
1 cup lettuce
1 4oz chicken breast
1 bell pepper
3tbsp lite kraft cucumber dressing

Snack
1 cup cucumber slices
3tbsp dressing same as above

Dinner
1 4oz chicken breast
1 bell pepper
1/2 cup of corn
1 cup of rice
3tbsp teriyaki sauce

Snack
1 cup chocolate frozen yogurt
1/2 cup raspberries
1 diet soda can

Looked at the second day of your diary, and for someone who is 300lbs, that way too much sodium. Cutting back to at least 2500, even 1500 would be better. Ditch the quick oats and use oats that need to be cooked.

Ditch the teriyaki sauce, find a substitute that is not so laden down with sodium, even make something your self - 1 tbs of olive oil, squeeze of a lemon, Mrs. Dash, some balsamic vinegar and you have a low sodium dressing (with all the ingredients) known by you.

Ditch the soda - too much sugar and chemicals - start buying fresh fruit and freeze them. - 1/2 cup milk (any kind) few strawberries, 1/2 banana, 2 ounces mango (all frozen) sweet tooth taken care of and its all natural sugar and more healthier than soda.

Kraft dressing substitute - lemon, olive oil, no sodium seasoning (or start becoming best friends with fresh herbs)

It will take some some time and planning, but you can do it.

Holly_Roman_Empire

Below I will post my average days eating if anyone could critque it for.me and tell me anything maybe I need to change. I'm a 5'6,woman. 300lbs and trying to loose 2lbs (or more would be nice ha) a week

Breakfast
2 packets of quick oats
1/2 cup raspberries
1tbsp stevia
1 green tea

Snack
Apple

Lunch
1 cup lettuce
1 4oz chicken breast
1 bell pepper
3tbsp lite kraft cucumber dressing

Snack
1 cup cucumber slices
3tbsp dressing same as above

Dinner
1 4oz chicken breast
1 bell pepper
1/2 cup of corn
1 cup of rice
3tbsp teriyaki sauce

Snack
1 cup chocolate frozen yogurt
1/2 cup raspberries
1 diet soda can

Looked at the second day of your diary, and for someone who is 300lbs, that way too much sodium. Cutting back to at least 2500, even 1500 would be better. Ditch the quick oats and use oats that need to be cooked.

Ditch the teriyaki sauce, find a substitute that is not so laden down with sodium, even make something your self - 1 tbs of olive oil, squeeze of a lemon, Mrs. Dash, some balsamic vinegar and you have a low sodium dressing (with all the ingredients) known by you.

Ditch the soda - too much sugar and chemicals - start buying fresh fruit and freeze them. - 1/2 cup milk (any kind) few strawberries, 1/2 banana, 2 ounces mango (all frozen) sweet tooth taken care of and its all natural sugar and more healthier than soda.

Kraft dressing substitute - lemon, olive oil, no sodium seasoning (or start becoming best friends with fresh herbs)

It will take some some time and planning, but you can do it.

As someone who is starting out, I highly doubt she will do all of this. I don't even want to do all of that, and I've met my goal. Too much work, and not at all necessary to lose weight.

PS--She drinks diet soda. No calories.

cwolfman13

dietary fat?

Also, when you say 4oz chicken breast, are you using a food scale for that? The average chicken breast is in the 6-8 oz range usually. Just an FYI as I used to eat a whole breast and log is as a 4 oz chicken breast because the packaging said, "serving 1 chicken breast, 4 oz"...they were more like 8 each.

Also, variety is the spice of life...you can eat more than just chicken and vegetables. It's going to be a long process so you need to eat in a way that is going to be sustainable over the long haul, and quite frankly the rest of your life.

Holly_Roman_Empire

To start, I think you should eat whatever the hell you want, as long as you stay within the calorie goals each day. I know the paleo nuts (pun intended) will crow that 'all calories are not the same', but they are. A calorie is a calorie, as a standard measure of energy. It's just the source that matters. And I get that, but when you start on a journey such as this, restricting yourself so much so soon is a recipe for failure.
I say stay within your goals each day, and after some time you'll see results and will want to replace the crap with better stuff; stuff that gives you nutrition and keeps you fuller for longer periods. Start slow and you'll pick up steam. You could also try reading some motivational books. If you can stand the technical stuff, there's "the leanness lifestyle" or even read The Paleo Diet by Robb Wolf for some info. You don't have to go fanatical on day 1.
You'll get there. It's a marathon, not a sprint, right?

OP, this is the only post you'll need to read for now. Yeah, you could use more protein, more fat, and everyone needs a treat every now and then. My advice? Stick to your calorie goal, and eat whatever you want to meet that. I would advise to not be restrictive.

Once you have a good handle on your calorie goal, then you can focus more on macros. For me, meeting a calorie goal, eating enough protein and fat, and exercising enough so I can eat all my carbs was completely overwhelming at first! Take small steps. Once you have a handle on calories, focus on macros. You'll do great. :flowerforyou:

AliceDark

CARBS PROTEIN FAT FIBER CALORIES
63.8 300 105 60 - 75 2400

She doesn't need 300g of protein a day. The recommendation is generally 1g/lb of LBM, not total body weight.

BenHenryMom

Thanks everyone for all the advice. As far as eat within your calorie goal do you eat your exercise calories or no?

justinproulx1

CARBS PROTEIN FAT FIBER CALORIES
63.8 300 105 60 - 75 2400

She doesn't need 300g of protein a day. The recommendation is generally 1g/lb of LBM, not total body weight.

i know what the recommendation is...thanks for that knowledge

AliceDark

CARBS PROTEIN FAT FIBER CALORIES
63.8 300 105 60 - 75 2400

She doesn't need 300g of protein a day. The recommendation is generally 1g/lb of LBM, not total body weight.

i know what the recommendation is...thanks for that knowledge

Even if you do, the OP or other people in this thread may not. You suggested a protein macro that would be high for a serious male bodybuilder, which the OP is not. If she is just starting to learn about nutrition, it's fair for other people to point out when she is getting advice that is outside of the norm for her.

AJLovinLife

Thanks everyone for all the advice. As far as eat within your calorie goal do you eat your exercise calories or no?

I think there are differences of opinion on this. I just do what my body tells me. If I am hungry I eat some of my exercise cals back if I am not I don't. And if I am eating the cals back I try to make those calories really count (as in being really nutritious and filling). I find if I ignore my body when it is telling me to eat and I have the cals, the next day is a disaster and I am starving the whole day.

holdontite54

An good option for oatmeal is Oat Bran (hot cereal - it only takes a couple of minutes to make). Also try 1 whole egg/one egg white, scrambled. For lunch and/or snacks, consider lettuce/celery/turkey/string cheese roll-ups. Divide one stick of string cheese and one celery stalk into two lengths, a couple slices of turkey, and a whole leaf of lettuce per roll-up - makes two roll-ups - holds the fat and sodium numbers down (low-fat, low-carb, hi-protein). Stay with it - the more you do the more you will learn. Best of luck!

malibu927

holdontite54 wrote: »

An good option for oatmeal is Oat Bran (hot cereal - it only takes a couple of minutes to make). Also try 1 whole egg/one egg white, scrambled. For lunch and/or snacks, consider lettuce/celery/turkey/string cheese roll-ups. Divide one stick of string cheese and one celery stalk into two lengths, a couple slices of turkey, and a whole leaf of lettuce per roll-up - makes two roll-ups - holds the fat and sodium numbers down (low-fat, low-carb, hi-protein). Stay with it - the more you do the more you will learn. Best of luck!

Since this thread is three years old and the OP hasn't been on since that October, I'm assuming she will not see this.

VintageFeline

How do these old asked 500 times a day threads even get dragged up!?

cerise_noir

OP, eat what you like (while keeping an eye on nutrition) plus treats. Other than that, my only beef with your 'plan' is your use of cups for solid foods. Use a food scale.

ClaudiaKho13 wrote: »

I viewed you diary and you should also try eating less sugar. I had read that sugar help gain a lot of weight! Im also trying to lose 50lbs and i hope this works for you. It also turns out that muscle is fat's worst enemy!

No, no, no. A calorie surplus will cause weight gain, not sugar within calorie deficit.

lemurcat12

BenHenryMom wrote: »

Below I will post my average days eating if anyone could critque it for.me and tell me anything maybe I need to change. I'm a 5'6,woman. 300lbs and trying to loose 2lbs (or more would be nice ha) a week

I'd get a calorie goal (based on 2 lb/week) from MFP and make sure your plan fits in it and at least hits the protein recommendation (going over is fine).

Beyond that, I think having a plan that allows for more flexibility -- something that specific is going to get old quick -- is a good idea. For example, when I first started I did have a standard breakfast -- for me it was important to include protein and veg, and mostly I think yours is a bit low protein, but it depends on what works for you and what habits you are working with. Then, I often made lunch for the week ahead, but I varied it up -- I'd often just plan to make enough for dinner so that I could bring leftovers. For dinner my plan was "about 400 calories, meat (usually lean, often seafood), vegetables (lots), some kind of starch (pasta, rice, bread, corn, potatoes, sweet potatoes -- whatever I was in the mood for), all cooked together in some kind of way using some fat for accent or cooking." That gave me lots of flexibility, and if I had some extra calories I'd add in some more splurgy bits.

On the specific menu I think it's fine for a day, that anything repeated constantly would drive me nuts, and that if you planned to repeat it constantly you would want to add more protein, more healthy fats, adjust if needed for calories some of the other elements, and -- this is my hobbyhorse -- more vegetables and especially more of a diversity of vegetables -- peppers and cukes and lettuce are great, but to really get the benefit you will want to expand your horizons.

bbell1985

I'd triple that lettuce at lunch. What's the point of a cup of lettuce?

L1zardQueen