so i'd love some help with meals!

KrisilynnAshley

my dad used to be on the atkins diet or whatever it's called. but he doesn't do it anymore, and he eats SUPER junky food. like...our cuppard is filled with so much snack foods, and our freezer has so many unhealthy looking foods...so many bags of chips, not enough healthy foods like salads, and low calorie stuff..

soo...does anyone have any meal plans or recepies i can probably start using to help with my calories and nutrition?
i'm so new at this. i just made the decision today to start working on how i look.

trelm249

My diary is open to the public. Feel free to look.

KrisilynnAshley

thanks! i'll take a look at it.

chasityking

A lot of the experienced people on here let other users look at their food diaries and
stuff and it really helps to see what they eat and everything. I am also new at this and a lot of people on
here are helping me with this same thing!

taso42

This is a good cheat sheet. If you scan through it you may get some ideas http://bodyforlife.com/library/food-list

LeanMeanFitnessMachine

Check out my diary for an idea of some easy to make meals! Also, I think you should talk to your dad and explain why choosing a healthier lifestyle is so important to you. If he realizes how much it means to you, he might make changes in the grocery list and start buying more good for you foods like fruits, veggies, nuts, and whole grains!!

Good luck!! xx

pupcamper

**You should try to have something to eat every 3-4 hours
** Each time you eat a carbohydrate, eat protein with it (and vice versa).
** limit the times you eat out!
** pack your lunch and snacks every evening for the next day - be sure you take the time to do this!

BREAKFAST OPTIONS:
• 1 cup cereal (high fibre i.e.: bran flakes, Kashi Go Lean, Natures Path, Fibre One, etc.) and 1% or skim milk
• 1-2 slices whole grain toast and natural peanut or almond butter
• one whole wheat English muffin or wrap or ½ a whole grain bagel and all natural peanut or almond butter or light
cream cheese
• 1-2 egg/s on whole grain product (toast, bagel, wrap, English muffin)
• one fruit and ¾ cup yogurt
• oatmeal with cut up apples, a sprinkle of cinnamon or brown sugar or peanut butter

LUNCH GUIDELINES:
• sandwich or wrap with lean ham, turkey, chicken, tuna, salmon or egg AND 1 cup raw vegetables
• bowl of soup and sandwich/wrap
• bowl of homemade chilli
• salad with protein on top (chicken, chick peas, low-fat cheese, fish, lean ham, nuts, etc…)
• subs – with lean meat, lots of vegetables and whole grain sub bun (no sauces – just mustard)

SNACK / small meal OPTIONS:
• ONE fruit and yogurt (or, yogurt on its own)
• ONE fruit and granola bar (Kashi or Nature Valley)
• hard boiled egg and ONE slice whole grain toast or ½ of a whole wheat English muffin
• ONE fruit or 1 cup of raw veggies and cheese (one BabyBel Light or Skinny Cow Light OR ½ cup of 1% cottage
cheese)
• ONE fruit or 1 cup of raw veggies and 8-10 almonds/walnuts or natural peanut or almond butter
• Whole grain crackers and low-fat cream cheese or natural peanut or almond butter
• Kelloggs Oat-bran bar, Kashi, or Nature Valley Chewy Granola Bar & a glass of 1% or skim milk
• 1/2 whole wheat bagel with light cream cheese or natural peanut/almond butter
• Soy nuts can be eaten on their own (carb & protein) 1/4 cup
• 1/2 cup Mixed beans (bean medley in can – drained) (carb & protein) these are great on their own, in salads or
soups

DINNER GUIDELINES:
• fish, chicken, steak, pork, (lean meats are best) with vegetables and with either small potato,
½ brown or basmati rice, or 1 cup whole wheat, rice or kamut pasta
• whole wheat, kamut or brown rice pasta dish with protein on top (chicken, pork, fish, light feta, etc…) and lots of
vegetables (primavera of sorts)
• any lunch idea is fine for dinners too
• Stir Frys with lots of veggies, water chestnuts, chicken, lean beef, or shrimp/scallops

WHAT FOOD TO KEEP IN A FRIDGE AT WORK (just in case):
• a loaf of whole grain bread, wraps OR a sleeve of English muffins
• a jar of natural peanut or almond butter
• fresh fruit and raw veggies
• yogurt
• your lunch (to keep it fresh)
• Kashi, Nature Valley Granola Bars or All-Bran bars

FOODS FOR THE ROAD
• fruit
• Kashi granola bars (won’t melt!)
• trail mix (don’t eat too much at once….very high in calories/fat)
• box of whole grain crackers
• mixed nuts (don’t eat too many at once….very high in calories/fat)

jacki0486

One good idea is to take the foods and meals you already love and tweak them a little. Use low-fat or non-fat dairy products instead of full-fat, buy reduced-calorie ice creams, etc. that way you don't feel deprived of the things you love.

Another idea is to adopt vegetarian eating habits a few times a week.... just cut the meat out of a few meals and see what a difference it makes. For example, if you knock out one small chicken breast a week and you're saving 150 calories. Stirfrys, burritos, sandwiches, etc. all taste fantastic meatless... just add tons of colourful veggies and you won't miss the meat at all. a friend's mom even introduced me to a burger made with lentils instead of beef that I literally have dreams about because it's so good.

And don't forget, just because your dad chooses to eat that way doesn't mean you have to. Good luck!

d2footballJRC

I try to eat high protein and stay under calories that is all I do.

KrisilynnAshley

i think i'm gonna eat salad for lunch everyday at school. The commons area has...so much unhealthy crap it's not even funny. greasy pizza, fries, chicken tenders and stuff, cookies ice cream.

i'm so thankful for all the choices i mean that's great. but we cut down portions and such but still...

i'm HAPPY that we have a salad express!

so would i be good if i ate a salad everyday, and then eat maybe half of whatever my dad does decide to cook?
he's big on making steaks, and pastas, and stuff like that.

i was thinking about going vegitarian again for a while like maybe a few months.

i'm new to this whole thing i didn't realize until a few minutes ago how much i actually eat a in a day.
it's horrific.