food plans ....

ak21211

Hey people!

does anyone have any healthy weekky eating plans we could all follow? please share ... i'm terrible when it comes to searching for healthy recipies,

I mainly like indian food, grilled chicken, lamb chops, im not into salads, although i need to be! also like jacket potatoes, etc ... i dont eat pork ... Please help people! please ammend as you wish!


Breakfast snack Lunch Snack Dinner
Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

dls06

This is a sample of what I eat in a day. You do have to do some work.

Breakfast Calories Carbs Fat Protein Sodium Chol
Coffee - Black, 10 fl oz 0 0 0 0 0 0
Sugars - Granulated (sucrose), 1 tsp 16 4 0 0 0 0
Milk - Reduced fat, 2% milkfat, 0.5 fl oz 8 1 0 1 6 1
Lactaid - 100% Lactose/Fat Free Milk, 0.5 cup 45 7 0 5 65 3
Kroger - Frozen Green Pepper and Onion Blend, 0.25 cup 6 1 0 0 3 0
1 Tsp Smart Balance Light W/ Extra Virgin Olive Oil - Buttery Spread, 0.5 tablespoon 25 0 3 0 35 0
All Whites - 100 % Liquid Egg Whites, 1/4 cup (63 gm) 30 0 0 6 95 0

Lunch
Tomato - Raw, Red, 0.25 tomato 3 1 0 0 2 0
Butterball - Smoked Ham Style Turkey, 1 slices 10 0 1 1 100 5
Weight Watchers - Bread - Whole Wheat, 2 Slices 90 17 1 6 180 0
Grey Poupon - Mustard - Dijon, 1 tsp 5 0 0 0 120 0
Lettuce - Cos or romaine, raw, 2 leaf outer 10 2 0 1 4 0
Dietz and Watson - Cheddar With Horseradish Cheese Slice, 1 Slice 110 1 9 6 270 30
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Dinner
Potatoes - Red, flesh and skin, baked, 1 potato medium (2-1/4" to 3-1/4" dia) 154 34 0 4 14 0
Generic - Avacado- Fresh, 2 tbsp or 2-3 thin strips-1/5 of a medium 50 3 5 1 0 0
Dole - Packaged Salads - Classic Romaine, 1 1/2 cups 20 4 0 1 15 0
Cucumber - Peeled, raw, 2 slice 2 0 0 0 0 0
Newman's Own - Ceasar Dressing, 1 tbsp 85 1 9 0 170 10
Tomato - Raw, Red, 0.13 tomato 1 1 0 0 1 0
Generic - Sauted Mushrooms With Onion, 2 ounces 63 7 3 3 567 8
Corn on the Cob - Corn on the Cob, 0.5 ear (8 3/4 oz) 44 28 1 4 5 3
Beef - Sirloin Steak - Lean Only, Grilled, 3 oz 79 0 3 13 28 38
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Snack
Watermelon - Raw, 0.5 cup, diced 23 6 0 0 1 0
Dannon Activia - Blueberry Yogurt, 1 container (4 oz; 113g 110 19 2 4 65 5
Pop Secret - 100 Calorie Popcorn - Butter, 0.5 bag 50 9 2 2 100 0

Totals 1,039 146 39 58 1,846 103
Your Daily Goal 1,200 150 40 60 2,500 300
Remaining 161 4 1 2 654 197
Calories Carbs Fat Protein Sodium Chol

ak21211

IMPRESSIVE!

wilsonshome

www.eatingwell.com has menu's already set up to different daily calorie needs. I love most of their recipes.

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans

pnieuw

Hello

I currently can't eat red meat, because we don't get along (we as in my stomach). I've become a "polo-tarian" - I only eat poultry.

A typical day won't be the same for you, because I am a guy and eat 2,000 calories a day, but my wife has become a wizard at healthy meals with chicken.

Samples for dinner:

-grilled chicken with naan and a salad (the dreaded salad!)
- chicken sliders with side veggies, like carrot sticks, or steamed brocolli
- chicken tacos (you can use low fat ground chicken or turkey)

I must admit I don't eat a lot of Indian food, but I have found that by switching many recipes that call for beef with chicken, you get a dish that is just as delicious, with less fat and calories.

My other thing is a switch from chips and cookies for snacks to fruit, fruit and more fruit.

Good luck!

ak21211

That sounds reasonable ... great stuff

Hello

I currently can't eat red meat, because we don't get along (we as in my stomach). I've become a "polo-tarian" - I only eat poultry.

A typical day won't be the same for you, because I am a guy and eat 2,000 calories a day, but my wife has become a wizard at healthy meals with chicken.

Samples for dinner:

-grilled chicken with naan and a salad (the dreaded salad!)
- chicken sliders with side veggies, like carrot sticks, or steamed brocolli
- chicken tacos (you can use low fat ground chicken or turkey)

I must admit I don't eat a lot of Indian food, but I have found that by switching many recipes that call for beef with chicken, you get a dish that is just as delicious, with less fat and calories.

My other thing is a switch from chips and cookies for snacks to fruit, fruit and more fruit.

Good luck!

Skm88

Clean eating magazine has a website that lists 14-day clean eating plans along with shopping lists that go along with the plans. Most of them are pretty easy to follow and incorporate lots of fruits and veggies.

Papillon22

www.eatingwell.com has menu's already set up to different daily calorie needs. I love most of their recipes.

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans

wow, thanks for this! you rock!

ShellyMacchi

feel free to have a look at my food diary of you'd like.. it is public

there are notes at the bottom of each page explaining what is in any items that are logged as a recipe (ie: the sheperd's pie today)

i love browsing other peoples food diaries to get ideas *S*