One Month! Looking for some advice.

StephF3692

Hi all!

I have been using MFP for about a month now, and have completely changed not only what I eat, but how I think about food and eating, so I think I am setting myself up for success. To that end, I'm just wondering if anyone has any advice on my current meal plan(s). I'm taking in about 1200-1300 calories a day, and I take my dogs on a light jog / long 1.25 mile walk every day. On the weekends we explore a bit further, and actually get a few miles (~3.5 - I'll check on my pedometer app next time I'm out.) I plan on introducing higher intensity cardio - spinning / workout dvds - in the mornings starting this week, now that I have my eating a bit more under control.

Here's a typical day of eating:

Breakfast (350-420 calories)
Staples: 3 Egg whites (once a week: 2 whites, 1 whole); 1 serving of Quaker Weight Control Oatmeal; 1 scoop of Syntrax Vanilla Protein Powder, and then either 1/4c. blueberries, 1/2 a banana, 1/2c. strawberries. I usually put everything but the eggs into the blender and drink it on my way to / at work. So, I'm having breakfast from 6:45 (eggs) and then at 7:45-9, when at work.

Lunch (240-310 calories -- depending on fruit and variables)
2 oz turkey breast
Salad w/ a slice of tomato, cucumbers, baby carrots, 1/8tsp olive oil and vinegar
100 calorie pack of almonds (I recently dropped the whole wheat bread)
Either: 2 TBS tribe hummus or 2 TBS of a homemade greek yogurt / avocado spread I made off of eatingwell.com

Dinner (normally between 300-500 calories)
4oz of lean protein
Veggies (usually steamed w/lemon)
Salad
If I have "starchy" carbs at night, it's either beans or quinoa.

My fats only come from: olive oil, almonds, coconut oil, or avocado

Alternating Snacks:
1 oz almonds
2 TBS hummus and celery/broccoli/carrots
Plain unsalted brown rice cakes
1oz of Low sodium / Raw cheese
Turkey Pepperoni
Quest protein bars (or comparable)

I drink 10-12 glasses of water / crystal light a day. I have completely cut out white sugar, white bread, soda, juices, butter, fried foods, pasta, rice, etc. from my diet, and not really missing it!

SteelySunshine

That doesn't look like enough calories to me. Especially if you plan on adding high intensity cardio. You haven't left a whole lot of clues to your height and weight. But, if you are trying to lose what your ticker says I can ball park your weight and if you are average in height then that really puts your calorie needs at around 1700. TDEE 2125 - 20% 1700 to lose around a pound a week. I understand most people want to lose faster than that. But 30% reduction of TDEE isn't even recommended for people who are morbidly obese.

But, the kinds of foods you are eating look like they are good healthy foods. I think you just need more of them.

StephF3692

Thanks for the feedback! I am going to up it to 1640, and be sure to eat back my calories. I'm not interested in losing the weight fast since it took years to pack on, I just want to lose it for good! I was just feeling satiated at 12-1300 calories, but can easily add some clean calories to my current plan!