how is your food diary?

myltlisa24

Ok, I am trying really hard to eat a well balanced meal. I am wondering if everyone else is doing? Mine is as follows;

Breakfast: 1 cup of coffee, Spinach and Onion Omelet - one whole egg, and two egg whites, no fat added, and with garlic and herb seasoning + 1 cup of kashi cereal and 1 cup of almond milk (I am lactose intolerant)
Lunch: I bake some kind of fish (over on stove top), with garlic and herb seasoning (no salt), 3/4 cup of jasmine rice with about .5 tb of EVOO and a pinch of salt
Dinner, is about the same as Lunch.
Post work out meal is chobani and 2 tb of walnuts

If I don't eat like this or plan it out, I will go off the wagon, and gain a pound a week!

melsinct

That sounds fine, though you should add some vegetables in to lunch and dinner (or you maybe already do). I couldn't stick with fish day in and day out though. I like fish but I need variety. I eat all sorts of meat and seafood, even steak, and just make it fit into my daily calorie goals. Heck, I am having grilled cheese tonight for dinner! The key for me is to plan it out the night before and enter it into MFP, that way I can make some adjustments to lunch or snacks if I am trying to make enough room to have something big for dinner.

myltlisa24

That sounds fine, though you should add some vegetables in to lunch and dinner (or you maybe already do). I couldn't stick with fish day in and day out though. I like fish but I need variety. I eat all sorts of meat and seafood, even steak, and just make it fit into my daily calorie goals. Heck, I am having grilled cheese tonight for dinner! The key for me is to plan it out the night before and enter it into MFP, that way I can make some adjustments to lunch or snacks if I am trying to make enough room to have something big for dinner.

I do, i just didn't put any veggies in there. I have 1.5 cups at Lunch and dinner! I have seen too many people who don't eat like I do - so I was just wondering!

vzucco

You are doing really great! Try to incorporate more roughage, leafy greens into your diet and raw veggies. You could also vary up your grains so you don't get bored, like trying quinoa or couscous instead of rice, I would switch to brown rice also. Jasmine rice is delicious but not great for every day. And Chobani yogurt with fruit in the bottom has about all the sugar you should consume for an entire day. Painful, I know since I have been hooked on their Mango variety (which is low fat, not non fat).

A usual day (in a perfect world) for me looks like this:

Breakfast:
Cup of tea with splenda
Whole wheat english muffin with no sugar preserves
Soft boiled egg with pinch of salt

Lunch:
Sometimes leftovers...
Always salad! Plenty of lettuce with maybe half a tablespoon of olive oil
Cherry tomatoes, cucumber, apple slices (whatever salad veggies I have around)
Maybe half an avocado if I'm planning a low fat dinner
I'll put a few slivered or sliced almonds in it for crunch
w/ a slice of whole wheat toast or kangaroo salad pocket
sometimes low-sodium deli sliced turkey

My go to Snacks:
An apple with a tablespoon of natural peanut butter
An ounce of spreadable cheese on "healthy" crackers
Any fruit
Kashi granola bars
Chobani yogurt with agave syrup (sometimes add fruit and/or corn flakes)

Dinner:
This varies a whole lot!
But it usually looks like a small piece of lean meat with a grain and a vegetable
This is when I eat cooked vegetables

Hope this helps!

celticmuse

I agree with Melsinct about adding vegetables. The longer I eat well, the more I find my refrigerator filling with vegetables. I also like variety, as she said. I alternate between 2 breakfasts - low-fat plain yogurt with fruit & a TBPS of yogurt, or pumpkin granola with 1% milk and berries. Lunch is usually a salad with low fat dressing or soup - both homemade. Those meals usually total 700-750. So I have about 500 calories left for dinner, plus a light (less than 150 calorie) dessert. My hubby & I enjoy cooking, so we usually use recipes from Cooking Light. Dinner usually features a protein (chicken, fish, lamb or occasionally beef), a vegetable and a carb (preferably brown rice). If I ate the same thing everyday I would go nuts, and wouldn't have be able to stick with my new lifestyle for over a year...

darylinny

I plan out my meals too. I like to rotate stuff around and give myself plenty of options within my calorie, sugar and protein guidlines. Egg white omeletts, 100/110 calorie bagels, 2 teaspoons of peanut butter, hard boiled eggs, 2 oz (seriously) of juice, multigrain or honey nut cheerios, almond milk, some type of home made muffin, yogurt ect...My target calorie goal is 300 for breakfast.

I usually have a mid-morning snack of tea (no sugar, or milk just plain tea -- with a slice of lemon some time) and a Special K fruit crisp or some other treat that is less than 150 calories.

For lunch so protein i.e. steak, fish, chicken at the proper protion size with veggies or salad, sometimes I have a sandwich from Subway or bring one from home with some Special K multi grain chips or some other chip at the proper serving size. Target calorie goal is 400.

If it's a gym day then I grab something light before I get to the gym for maximum performance and have dinner within an hour of wrapping up. Again protein and some veggie or cereal, or a protein shake (as the meal itsself). Target calorie goal for pre-gym meal is max 200 calories / post gym work out its about 300 calories.

If it's not gym day then dinner target is 400 calories.

brittanyjeanxo

Today this is what I'm looking at:

Breakfast: Oatmeal, sprinkled with Purevia, cinnamon, and nutmeg, with banana slices in it. Water to drink.

Lunch: 4 egg omelet (3 whites, 1 whole) with a little reduced fat shredded cheese, diced red bell pepper, and a slice of whole wheat bread with a little butter. Unsweetened apple juice to drink.

Dinner: Organic linguine with a tomato basil marinara, 5 oz. of meat (in the form of a giant meatball :bigsmile:), and a side salad of lettuce, cucumber, a few garlic croutons, and a tiny bit of lite raspberry walnut vinaigrette. Light Peach Mango V8 Splash to drink.


I have noticed it is a LOT easier for me to plan my meals ahead of time, so I know how many calories I'm looking at for the day, and it's easier to decide what to eat after working out.