help with meals and meal planning

breathless575
breathless575 Posts: 140 Member
in Health and Weight Loss
I always had a feeling I wasn't eating as healthfully as I could, and now that I'm tracking everything I eat, the unhealthfulness of my diet is too obvious to ignore. The problem is I don't know what to do differently. Does anyone have any ideas for meals that would help with weight loss?

Replies

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Diary is closed, so nothing to compare with. Eat what you normally do, only less.
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Any combination of meals that has you at a daily caloric deficit...

    Though in general, aim to get a decent amount of lean protein, fruits & veggies, whole grains, healthy fats, water... Processed food is not evil, but should not be the focal point of our nutrition.
  • breathless575
    breathless575 Posts: 140 Member
    Thanks for the feedback. I wasn't aware my diary wasn't public. It's fixed now. I know it's so basic, "eat less, move more," but I feel like I'm always hungry even though I'm eating huge amounts of food.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Can you replace sugar with fiber. Your diet doesn't look bad (but I suspect fiber might be low). The question are your goals? And how tall are you? And what is your exercise routine?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Thanks for the feedback. I wasn't aware my diary wasn't public. It's fixed now. I know it's so basic, "eat less, move more," but I feel like I'm always hungry even though I'm eating huge amounts of food.
    Increasing your fat intake, reducing carbs and increasing fiber could probably help that. Then again, as much as I eat, I am generally hungry a lot too, lol. Damn weight training!!
  • breathless575
    breathless575 Posts: 140 Member
    What are some ways to increase fiber? I know I need to cut carbs, but I can't figure out how. Can anyone help me plan some healthier meals? Increase fat? Really?

    I weigh around 120 pounds. My height is 5'3". For exercise I run/jog/walk several times a week for anywhere from 30 minutes to an hour or longer.

    I am desperate to lose those last 10-15 pounds for a family function at the end of October.
  • wilkerc94
    wilkerc94 Posts: 1
    Basically, I do not go over my calories set up by myfitnesspal. Initially, myfitnesspal computes your calories and goals, relating to proteins, carbs, fat, sugar etc. To stay on point, I try to stay on target with the fat and sugar grams; eating less than 9 grams of fat per meal. As a result, I lost 9 lbs. in 4 weeks.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    If you want to cut carbs, just add in more meats, dairy or nuts/legumes, eggs, fish. You can even eat protein bars from quest. I generally aim to get 30-50g of fiber a day to help with GI health. Adding more veggies will definitely help that.

    With your stats, the main thing I would change is adding resistance training whether its from body weight or other equipment. At this point, you should work on body composition instead of weight loss, if your goal is a lean tight body. Additionally, weight training will help maintain metabolic functions and help prevent osteoporosis.
  • breathless575
    breathless575 Posts: 140 Member
    Wilkerc94 - How do you manage to not go over your caloric goals?

    Psulemon - I would like to start incorporating your suggestions as far as adding more meats, dairy, nuts/legunes, egg, fish...Do you have any good recipes?
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Wilkerc94 - How do you manage to not go over your caloric goals?

    Psulemon - I would like to start incorporating your suggestions as far as adding more meats, dairy, nuts/legunes, egg, fish...Do you have any good recipes?

    www.mccormick.com <-- this is one of my favor websites for recipes. They make fantastic foods. You can also look at my diary and if you see something you like, PM me and I can try to get you the recipe.
  • newhealthykim
    newhealthykim Posts: 192 Member
    Runner's World also has some great recipes for runners that are lower calorie. They tend to be high in carbs though. They do include fats in those recipes though. The site below is also one I found a few days ago.

    http://blog.myfitnesspal.com/2014/08/14-filling-dinners-400-calories-or-less/?utm_source=email&amp;utm_medium=email_1&amp;utm_campaign=20140818&amp;mkt_tok=3RkMMJWWfF9wsRonuKvJZKXonjHpfsX57u8lUKezhYkz2EFye+LIHETpodcMTcdkMa+TFAwTG5toziV8R7DBLM153N8QXRTg
  • michellesz
    michellesz Posts: 429 Member
    You obviously enjoy your carbs and bread as did I. You don't necessarily need to give them up as they are fuel but limit them. Try to only eat half a serving that you currently do or try a thin bread such as Arnold or Nature's own with half the calories/carbs. Watch your fat. Fat is good but not in excess daily. Possibly try incorporating more fresh chicken, turkey, tuna or fish in place of whatever these Luvo burritos are that you so often eat. Always be cautious of eating out or out of a package as the sodium is extreme & will lead to water retention, bloatness & weight gain. Pre-planning & packing your own meals is worth the time. Feel free to add or look through my diary. If you stay under your macros you will surely lose weight slowly & steadily. Also make sure hydrate & get enough protein. Good sources of fiber are vegetables, prunes, fiber bars, beans, bran, oatmeal or wheat cereal or a supplement to help you. Good luck,
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    If it were me, yes, I would swap out sugar for fiber and make sure I get 25+ grams a day.
    I would also lose the morning bread and substitute it for something more protein/fat.

    Otherwise, your diet doesn't look bad.
    You have very little to lose, which will make it challenging, and slow.

    Have a glance at this thread:

    http://www.myfitnesspal.com/topics/show/737101-relatively-light-people-trying-to-get-leaner
  • breathless575
    breathless575 Posts: 140 Member
    Runner's World also has some great recipes for runners that are lower calorie. They tend to be high in carbs though. They do include fats in those recipes though. The site below is also one I found a few days ago.

    http://blog.myfitnesspal.com/2014/08/14-filling-dinners-400-calories-or-less/?utm_source=email&amp;utm_medium=email_1&amp;utm_campaign=20140818&amp;mkt_tok=3RkMMJWWfF9wsRonuKvJZKXonjHpfsX57u8lUKezhYkz2EFye+LIHETpodcMTcdkMa+TFAwTG5toziV8R7DBLM153N8QXRTg

    Thanks. I added the link to my favorites.
  • breathless575
    breathless575 Posts: 140 Member
    Wilkerc94 - How do you manage to not go over your caloric goals?

    Psulemon - I would like to start incorporating your suggestions as far as adding more meats, dairy, nuts/legunes, egg, fish...Do you have any good recipes?

    www.mccormick.com <-- this is one of my favor websites for recipes. They make fantastic foods. You can also look at my diary and if you see something you like, PM me and I can try to get you the recipe.

    Thank you for the link!

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