Advice on eating plan please!

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Hi, can I have advice/suggestions on a typical days diet please?
I am female, 5' 2 and 10.5 st and hoping to lose a pound a week.
Breakfast is porridge with skimmed milk
Lunch is home made soup c200 cals with minimum if any fat
Dinner is poached chicken breast or baked fish, sweet potato, cabbage, broccoli,
sweetcorn, peas
Snacks throughout the day is 2 satsumas, 2 pears, melon,
100g 0% total Greek yoghurt, celery & fat free tsaziki.
No bread, pasta or rice, I'm trying to avoid 'heavy' carbs, but not be carb free!
30 mins brisk walk a day
Thanks !

Replies

  • DebbieLyn63
    DebbieLyn63 Posts: 2,650 Member
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    This would all depend on how many calories you are consuming vs how many you are burning every day. The choices sound good, but you still have to count calories in and out. You must have a calorie deficit of 500 per day to lose 1 pound a week.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,650 Member
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    I would suggest however to add some 'good fats' to your diet, i.e. nuts, avocados, olive oil, oily fish, etc. You will need those for energy and other body functions, especially if you are lowering carbs. And get plenty of good lean proteins.
  • Joannie30
    Joannie30 Posts: 415 Member
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    I would suggest however to add some 'good fats' to your diet, i.e. nuts, avocados, olive oil, oily fish, etc. You will need those for energy and other body functions, especially if you are lowering carbs. And get plenty of good lean proteins.

    This^^^

    Also, is there a reason you're reducing carbs? they're not as bad as people think sometimes.

    Your foods look great!!! really yummy too!!
  • addy1
    addy1 Posts: 6
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    Thanks for the speedy response and advice
    I am wary of the balance between calories and
    Fat content when it comes to nuts and avocados etc

    ... I have a big appetite so fill up with fruit and veg
    Rather than a little snack of nuts...which I find
    impossible to stop at a few!!!

    But oily fish is a great idea, I will build that into my
    plan

    Any other ideas or advice more than welcome!
    Best wishes!
  • gabriellejayde
    gabriellejayde Posts: 607 Member
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    I think that food looks great- it's similar to how I eat and i've been losing 2-3lbs per week.
    As the others have said, fish and avocados would be a great addition. If you want to switch things up, you can try a little hummus with veggies for lunch, or buy some low calorie bread and have some tuna mixed with yogurt or salsa. Or a teaspoon of low fat mayo. I make myself an eggwhite omelet a lot (I have chickens, so i have a LOT of eggs). You can add 1 whole egg with 3 egg whites and then add some spinach or green onion. It's so good.
  • addy1
    addy1 Posts: 6
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    Fab advice ladies!! Lets hope I hit
    my 1lb a week target. I'm determined
    slow and steady will be the way!!
  • Koldnomore
    Koldnomore Posts: 1,613 Member
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    Giving advice on your food before having any information about how many calories you are supposed to eat is not going to work out. What are your numbers? How old, weight, height? You might be eating too much or not enough. Its impossible to know.
  • gabriellejayde
    gabriellejayde Posts: 607 Member
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    Giving advice on your food before having any information about how many calories you are supposed to eat is not going to work out. What are your numbers? How old, weight, height? You might be eating too much or not enough. Its impossible to know.

    Healthy eating is right nomatter how many calories she wants - she can eat more or less depending on her calorie goal, but lean protein and fruits and vegetables mixed some some good carbs- how can she go wrong??
  • addy1
    addy1 Posts: 6
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    Hi, my op has stats apart from my age 40
    and calories allocated by myfitnesspal is
    1200. I suppose my main concern is how
    these calories are being consumed.

    Some people believe we can eat too much
    fruit for example whilst others say anything
    which is 99% water should be unlimited,
    like melon!!

    I'm just interested in any views and ideas!!

    Thanks!
  • jennfranklin
    jennfranklin Posts: 434 Member
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    I believe you can eat to much fruit, but that goes along with anything we eat. To much of a good thing is still to much! Everything in moderation is the key! Even if you are craving something unhealthy, have it! So next time you encounter it you will have just a little and not overindulge!
  • addy1
    addy1 Posts: 6
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    Ahh, Jennfranklin...I wish I had your willpower!!

    I have no concept of 'just a little will suffice'!!!

    I am one of those compulsive people with no 'full button'
    who can eat and eat... So my day by day attempt
    to manage this is to say sod the volume as long
    as it is healthy food I am eating, that's why I am interested in views
    about how others manage their calories.

    I used to start diets like WW and just focus on what
    Treats I could eat to consume my points!! So I found
    myself not eating healthily albeit within my points...
    So I am focusing on nutrition as the key.

    Thanks for your input, it is all interesting reading!

    Best wishes!
  • Koldnomore
    Koldnomore Posts: 1,613 Member
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    Hi, can I have advice/suggestions on a typical days diet please?
    I am female, 5' 2 and 10.5 st and hoping to lose a pound a week.
    Breakfast is porridge with skimmed milk
    Lunch is home made soup c200 cals with minimum if any fat
    Dinner is poached chicken breast or baked fish, sweet potato, cabbage, broccoli,
    sweetcorn, peas
    Snacks throughout the day is 2 satsumas, 2 pears, melon,
    100g 0% total Greek yoghurt, celery & fat free tsaziki.
    No bread, pasta or rice, I'm trying to avoid 'heavy' carbs, but not be carb free!
    30 mins brisk walk a day
    Thanks !

    1200 calories is not enough for your stats - just FYI. Also at 10.5st you don't have that much weight to lose so 1lb/week may be a little harder to get than say .5/week.

    Anyway as far as food goes the general recommendations are that you should be eating about 1g of protein per pound of lean body mass which for you would probably be close to 95g/day. So if you insist on eating 1200 calories that's like 380 cal of protein or about 30% of your daily goal.

    If you are cutting carbs then you will need to add fat, that's the way of it. I don't know what the recommended fat would be for someone going low carb but on 'average' they will say about 30-35% for a normal person. So now if you take the 'normal' and add your protein at 30% you're looking at a spread of about 30% protein, 35% Fat and 35% carbs (which looks a little odd to me) Mine are at 45/30/25 (C/F/P) but I am still trying to get them under control.

    Thus looking at your proposed plan..
    Your breakfast will give you about 10g of protein
    Your lunch 'might' give you about 5 - unless you are planning to have a hearty meat/bean stew (which does not sound like what you have in mind)..hard to say unless you have a menu but for 200 cal you aren't going to get a lot of protein.
    So, dinner.. A big chicken breast may give you about 50g and another 2 or 3 for the veggies (if you're lucky)
    100g Greek yogurt is good for 10 or so depends on the brand and another 3 from your various snacks..

    It will be 'close' on protein but very likely under on the calories so you will need to add either fat or carbs to make up the rest.
  • addy1
    addy1 Posts: 6
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    Thanks for that Koldriana, very detailed
    which I appreciate.

    I will rethink my 1lb a week target, perhaps
    0.5 is more realistic and I am looking long term
    so no need to rush it, at my age I really only want
    to lose half a stone then maintain it.

    You are right about my lunch not being high
    protein, usually a veg based soup so I think adding
    quinoa into my soups and meals in general may help.

    Is soy milk a better protein milk than regular skimmed?

    Also, a couple of eggs may help do the trick!

    Thanks again!

    Best wishes.