Need to lose 30 pounds and keep it off

benzgirl1

I need some meal plans to keep me at my target calorie intake.

CasperO

Here's my monday. There are some smart choices in here. Yes,,, I really did eat 1/2 a pound of turkey at dinner, chocolate (twice) and a shot of whisky while walking dogs at bedtime.


Breakfast & AM snack Calories Protein Fat Carbs Chol Fiber
Holiday Pantry 2% Milk - Milk, 0.5 cup 65 4 3 7 10 0
Cap'n Crunch's - Crunch Berries, 1.3125 cup 175 2 3 39 0 2
General Mills - Nature Valley - Chewy Trail Mix Fruit & Nut Granola Bar, 35 g 140 3 4 25 0 2
Hershey's - Milk Chocolate (Fun Size, 42g Serving), 1 pieces 67 1 4 8 3 0

Lunch
Homemade - Dinner Salad (Romaine Lettuce, Tomato), 2 cups 40 0 0 0 0 0
Kraft - Fat Free Italian Dressing, 1 Tbsp 5 0 0 1 0 0
Trader Joe's - Chicken Burrito, 1 Burrito 350 20 8 51 50 4

PM snack
Sargento - Lite String Cheese, 1 piece string cheese 50 6 3 0 10 0
Fruit - Plum, Raw, 1 Fruit (66g) 30 1 0 8 0 1
Apple - Pacific Rose Variety, 1 medium (154 g) 80 0 0 22 0 5
Bananas - Raw, 1 medium (7" to 7-7/8" long) 105 1 0 27 0 3
M & M Peanut - Chocolate Candies 1.74 Ounce, 0.87 oz / 49.3g 125 3 7 15 3 1

Dinner
Homemade - Dinner Salad (Romaine Lettuce, Tomato), 2 cups 40 0 0 0 0 0
Kraft Salad Dressing - Light Done Right Roka Blue Cheese, 1 tbsp 35 1 3 2 3 0
Jennie-O - Roasted Garlic and Herb Turkey Loin, 8 oz 200 46 2 2 100 0

Late snack
Edy's - Butter Pecan 1/2 the Fat Slow Churned, 1/2 cup 120 3 5 16 20 0
Gibson's Finest - Canadian Whisky, 1 ounce 69 0 0 0 0 0

Totals 1,696 91 42 223 199 18
Your Daily Goal 1,980 74 66 272 300 23
Remaining 284 -17 24 49 101 5

dls06

It's really hard for others to give you a meal plan. No one knows how you eat but you.
Look for lower calorie and lower carb options to the foods you love and can't live without.
I like egg white for omelets and cooking. They are low in calories and allow you to eat more so you don't feel deprived.
I use Thomas's Sahara Mini Pita's, Pepperidge Farm Ligh Style Breads and Low Carb, Low Fat Tortilla's for sandwiches. Low sodium, low fat sandwich meats and Cheeses. Instead of loading sandwich with them I only use 1 or 2 thin slices of meat and 1/2 slice of cheese. I add lots of lettuce, tomato and hot pepper. Olive oil mayo or mustard.
Watch processed and fast foods. They are loaded sodium. Once in a while I eat Lean Cuisine. they have some low cal, low sodium options for quick lunch or dinner. Check the packages. But watch the carbs. I try not to go over 30 carbs in a meal.
Watch condiments, sauces and gravy.
Google low fat recipes and look for better options for the things you love to eat.
Enter recipes in your create a recipe and play with the ingredients to see if you could substitute ingredients to make them healthier and lower in calorie.
Eat as close to fresh as you can. Lean meats, fresh or frozen Veggies without sauces. Fresh Fruits. Whole grains.
But Portion control is the most important thing you will do. Buy a food scale and get familiar with what a real portion is. It is a real eye opener.
Hope it helps.

benzgirl1

Thanks CasperO! Congrats on your success and I hope you recuperate fully and meet your goal! Nice meeting you.

benzgirl1

Thanks Dls06! Nice meeting you and hope you get to your goal!