I need your help! - Meal plans

kell_riley

So, right now i am in self destruct mode and i want to pull myself out now! I don't want to undo my weight loss so tomorrow is d-day.
I have not been one to make weekly meal plans, i guess i just go with the flow, but i'm thinking i need to start. so i'm after some meal plan inspiration if you could help?

whodatgrl

BUMP

mrsjennifermaffei

Bbq chicken?
Soups?
Baked salmon?
london broil with squash and potatoes? (its what I had last night)

eating4balance

How many calories are you looking at? Any restrictions?

Also, eatingwell.com has some meal plan ideas that may be useful: http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans

ACook42

I am hardly one to plan my meals....but I have some tricks. Take tonight, I had thawed a big package of chicken (about 7 breats) I am cooking ALL of it. So during the week I may take some and make a quick meal out of it, cut it up and make a chicken salad lunch or dinner. There are sooo many ways to change up chicken, so you don't get bored with it.

Quick idea, thought it might be helpful

dreanance

Here is my plan for next week (we don't eat meat) -

Monday - Lentil Tacos in corn tortillas with salsa and lettuce
Tuesday - Italian okra over quinoa
Wednesday - Mango/black bean/pepper quesidillas
Thursday - Sweet and sour tofu
Friday - Fake tuna salad with chickpeas
Saturday - Tempeh sloppy joes

kell_riley

How many calories are you looking at? Any restrictions?

Also, eatingwell.com has some meal plan ideas that may be useful: http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans

I'm allowed 1350 cals and no restrictions.

Thanks for the link i'll take a look!

Sweetlux

I write down a list of all the meals and snacks I like and that are healthy. Then I pick a weeks worth of meals/snacks from that list. THEN I write a grocery list of all the things I need at the store, I try to make sure I use items for several different meals. I keep the list of meals for the week on my fridge so I know what's on the menu. I also make sure I always have easy items so if I'm running late I can grab what I need really quickly before I run out the door! Hope this helps...I am a crazy list lady!

ejhayes

I eat a lot of fruits and vegetables, so when I go to the grocery store I get as much fresh produce as I can and then I complete it with meat, fish, chicken and so on. If you have the food at home, good foods, like whole grains, proteins, and so on; there is no way you will mess up. I don't buy any junk food, and I don't drink soda. Planning is a matter of having the stuff in hand, so plan for a few days and you will be fine. Good luck

chubbychristianchick

What I like to do is have basic go to meals for breakfast, lunch, and snacks. For dinner I prep tons of food on Sunday and mix and match foods all week long. It takes a couple tries to know what to prep and how much but it saves time during the week and keeps me from grabbing takeout.

Stim100986

Have you ever used Allrecipes.com?

I typically find that looking at tasty recipies puts me in the right frame of mind. The calroies are just below the directions, so you can really put together a good full day's menu all at once.

Not sure what you like/don't like, but I find turkey versions of meats tend to have a similar flavor without much difference in taste (turkey bacon isn't quite so bad).

Think about it.. you're less than 2 kilos from a milestone!

anton73

you need to plan every day

For me, I keep breakfast simple. I have a box of Special K cereal at my desk and I keep a qt of non-fat milk in the fridge.

Lunch, I either brink a can of tuna with a tablespoon of relish or a whole grain lean pocket or dinner leftovers

Dinner, I usually grill up a package of thin cut boneless chicken breasts on Monday, eat 2 that night and then have a few leftovers for lunch or another dinner. For sides, sweet potatoes or baked beans and some veggies, Once a week I'll do pasta with some turkey meatballs and I do splurge every Friday to have pizza with the family but I usually get thin crust.

Hope any of that helps.

thepinas

Two of my favorites are Chicken & rice w/ brown Gravy, and Chicken Pita's.

Chicken & White Rice w/ Brown Gravy
I have about 1 1/2 cups of Success Minute rice
Throw about 6 oz of chopped chicken breast in a small saucepan, add a little seasoning salt & some water, cover and let cook in the water, take lid off after a few minutes and let water evaporate and brown the chicken a little. Pour over white rice. Make 1/2 cup of McCormich Brown Gravy and mix with chicken & rice and voila!!! Only 505 Calories, and VERY filling!!

Chicken Pita
1 Whole Wheat Pita Bread (Kroger)
Stuff it with 1/4 cup shredded cheddar cheese, and 6 oz of cooked chicken breast (cooked same way as above, except this time you add about 1/2 cup chopped onions along with the water). Only 472 Calories!! and very YUMMY!!

Good Luck!!

melaniecheeks

Oh yes I have great fun with meal planing!

I have about 3 or 4 breakfast usuals that I choose from.

Lunch is culled from the leftovers I keep in the freezer in single portion bags.

This week's plan for dinner:

Mon: Poached chicken, sweet potato mash, shredded cabbage
Tues: Lamb steaks mushroom quinoa pilaff
Wed: Poached chicken, crushed baby potatoes, puy lentil salad, brocoli and cauliflower steamed
Thurs: Fish fingers, sweet potato cakes made from leftovers with chorizo and green onion, baked beans
Fri: Tofu stirfry with loads of peppers
Sat: Tuna steak with ratatouille
Sun: Salmon with salad

stepbystep6

Armed with a pad of paper (which has the 7 days of the week listed down the side), a Grocery list pad and 2 recipe books/folder it takes me between 30-60min to plan my meals. I like to make meal plans for a week - generally just lunches and dinners since my breakfasts are generally the same. I have a sense of whether my week is super busy or not and I plan meals that are super quick, or not, depending on the week. Thinking of meals is the hardest part, so I have a recipe folder where I keep recipes that I have clipped from magazines, recipes I have heard rave reviews here on MFP, etc - so that, and my couple of randomly chosen recipe books from my collection, becomes my source of inspiration. As I add the menu item (listing the recipe page number beside the meal) I write down all the items I will need to buy to make those things on my grocery list. So when my menu is complete - so is my shopping list.

I can't say enough about the benefits of meal planning. I love not having to think of what to make each day. I love that I have all the ingredients on hand that I need to make various meals. Although my menu sheet has the days of the week - really I just pick and choose that day what I feel like having from the list of 7 possibilities. Crossing off which ever ones I have used as we go along the week. The biggest benefit for me is that I can be assured that there is a great meal that is coming very soon and there is no need to overeat at this meal. Menu planning takes some time - but it simplifies my shopping and whole week!

Give it a month! Menu planning might become a valuble tool in your journey to better health. It is for me!

weeze_h

I usually start by planning my main meals for the week and go grocery shopping for everything that i need. All my main meals are between 400-800 cals, so then on the days where I'm having a low cal main meal I'll have a bigger lunch (like pasta or a baked potato) and on the days I'm having a bigger main meal I'll stick with salad or sandwiches or soup for lunch. All my breakfasts are around 200cals

I also go to the gym every 2 days (and i eat my exercise cals back) so I'll factor in that as well and on the gym days, I try to make sure I'm having protein in my main meals (like chicken or fish) as opposed to a veggie meal.

I think once you find your favourite meals and get to know how many calories roughly are in it, it makes it a bit easier to plan out.

Good Luck!