1 week menu plan help

4moesar

Hi.

I am a 41 year old female with about 60 pounds to lose.
I am looking for help with menu plans - am looking for anyone to give me their complete menu plan for 1 week, including 5 small meals, so taht I can see how to build one for myself....can anyone help?

coppertop_4

My diary should be open so you can click and see what I ate this week

ilivepaleo

Do you want to eat real food (as much as you like) and improve your health and weight? It may sound too good to be true, but LCHF (Low Carb, High Fat) is a method that has been used for 150 years. Now, modern science backs it up with proof that it works.

There is no weighing your food, no counting, no bizarre “meal replacements,” no pills. There is just real food and common sense. And all the advice here is 100 percent free.

A LCHF diet means you eat less carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that LCHF makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.
The basics

Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
Avoid: Sugar and starchy foods (like bread, pasta, rice and potatoes).

Eat when you’re hungry until you are satisfied. It’s that simple. You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

Real food. Add some good fat (like butter).

There are solid scientific reasons why LCHF works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated.
Note for diabetics

Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same pre-low-carb diet dose of insulin might result in hypoglycemia (low blood sugar). You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician. If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia.

Dietary Advice
Eat all you like

Meat: Any type, including beef, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
Fish: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs.
Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc.
Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
Nuts: Good to eat instead of candy in front of the television (preferably in moderation).
Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream.

Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

Alcohol: Dry wine (regular red or dry white whine), whisky, brandy, vodka and cocktails without sugar.
Dark chocolate: Above 70 % cocoa, preferably just a bit.

Drink most days

Water
Coffee: Try it with full-fat cream
Tea

4moesar

This is great advice......thank you so very much!

4moesar

Thank you....and way to go on the 43 lbs!!!

Lyssa62

my breakfast always consists of

quaker perfect portions oatmeal ( 1/4 cup with 1/4 cup water) nuked...added 1 packet of splenda and 1 tablespoon of dried fruit or a 1/3 of a banana ( the rest to be eaten during another time of the day) and COFFEE -- in my world it's all about the coffee


lunch -- I'm pretty regular with that too..

2 celery stalks cut and 1 wedge of laughing cow cheese distributed on them. 2 tablespoons of heart healthy nuts, 1 clementine orange or other fruit..might possibly eat more of the banana I had for breakfast, Sometimes I take 5 little melba toasts and spread the laughing cow cheese on them and top with 1 turkey pepperoni

supper will be whatever I'm making. Tomorrow I'm throwing chili into the crockpot before I leave for work. I low sodium everything in it and use Jimmy Dean fully cooked turkey crumbles for the meat ( that lowers the calories wwwwwwwwwwwway down ) plus makes it easier to throw together.

I try to get my fruits in at lunch and load up on veggies at dinner time. I really like to keep my breakfast the same..that keeps me going from 9 am when I have it until noon or 1pm when I'm eating the next batch of stuff.


oh and to edit I have 1 bag of microwave 100 calorie popcorn and usually a vita cake 50 calorie mini brownie before bed. So far this has all worked for me...total loss since July 35 lbs. AND I get my 64 oz of water in