Care to give me input on this sample day of food/exercise?

_lyndseybrooke_
_lyndseybrooke_ Posts: 2,561 Member
in Health and Weight Loss
I gained 5 lbs over the holidays and haven't been able to get it off easily, so I'm going to have to buckle down to get these last 10 lbs off before swimsuit season (the end of May here in South Carolina). Now that I'm out of college and working full time, I'm revamping my diet plan a bit. I'd like some input - encouragement and constructive criticism welcome.

This is just a sample day; my plan for this upcoming Monday.

BREAKFAST (387 calories)
Homemade fruit and yogurt parfait with 1 cup non-fat vanilla Greek yogurt, 1 cup frozen unsweetened strawberries, and 1/4 cup low-fat granola along with my daily cup of coffee with non-fat vanilla creamer and a few packets of Splenda

LUNCH (200 calories)
Can of Progresso Light Chicken Noodle Soup

SNACK (205 calories)
1 medium green apple with 1 tbsp of natural peanut butter

DINNER (525 calories)
Shrimp Vodka Pasta made with refrigerated fettuccine, large shrimp, 1/3 cup of vodka, low-sodium marinara, and spices along with a small piece of homemade garlic bread

BEVERAGES
4 16 oz bottles of plain water, 1 16 oz bottle of water with sugar-free flavoring at dinner (or 1/2 can of Cherry Coke Zero if I'm really craving something fizzy)

EXERCISE
30-40 minute FitnessBlender cardio workout in the morning before work

I already added these foods in and I only exceeded my limit for sugar thanks to the fruit) and protein (not too worried about it), but I'd still like some opinions. Fire away!

Note: Yes, I know I'm lacking on veggies here. I've been working on developing a taste for them for months with no luck, but I'm still trying. And I should be eating homemade soup instead of Progresso - I'm going to try that very soon! I'm not in search of perfection with this diet, just something effective and decently healthy.

Replies

  • cuinboston2014
    cuinboston2014 Posts: 848 Member
    Have you tried to eat any of those steamers vegetables with butter or olive oil already in the bag? They have a few different mixtures - you just need to make sure you don't get the ones that are high in fat/calories.

    How about adding some veggies to your pasta?

    Everyone has different input on diets - my theory is whatever works for you as balanced as you can get. Your day sounds yummy and easy to me overall. of course, there is room for improvement as there is on most diets.

    Are your weekends similar to the weekdays?
  • Momto4minions
    Momto4minions Posts: 173 Member
    I think you are on the right track. Veggies would be great. Maybe a green salad added to dinner? Also, i just add mine to things, like greens in a wrap with my meat, etc.
    also, try raw veggies. If those arent for you steamed. Roasted in the oven? Each preparation changes the taste and texture so much.
    If you arent a veggie eater, consider a multi vitamin?
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Your meal only adds up to a little over 1100 calories. That's not enough.

    At minimum, you should be eating 1200 with no exercise. With exercise, even more.

    Also, protein is your best friend. Try to get more of it in to help preserve your lean muscle mass, as well as help you feel full.
  • Momto4minions
    Momto4minions Posts: 173 Member
    I think you are on the right track. Veggies would be great. Maybe a green salad added to dinner? Also, i just add mine to things, like greens in a wrap with my meat, etc.
    also, try raw veggies. If those arent for you steamed. Roasted in the oven? Each preparation changes the taste and texture so much.
    If you arent a veggie eater, consider a multi vitamin?
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I think you are on the right track. Veggies would be great. Maybe a green salad added to dinner? Also, i just add mine to things, like greens in a wrap with my meat, etc.
    also, try raw veggies. If those arent for you steamed. Roasted in the oven? Each preparation changes the taste and texture so much.
    If you arent a veggie eater, consider a multi vitamin?

    I take a multi-vitamin for that very reason. :) I've tried so many veggies lately - raw, steamed, grilled, roasted - all different types of seasonings. I've tried "hiding" veggies in my food. Nothing has worked. But like I said, I'll keep trying.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Your meal only adds up to a little over 1100 calories. That's not enough.

    At minimum, you should be eating 1200 with no exercise. With exercise, even more.

    Also, protein is your best friend. Try to get more of it in to help preserve your lean muscle mass, as well as help you feel full.

    You might want to check your math. It adds up the 1317. This is actually an unusual day for me. It's my first day being "back on track," so I like to keep my calories low. It makes me feel like I'm jump-starting my diet. Stupid, but it makes me feel better. The rest of the week, I'll be eating closer to 1500 calories.
  • WBB55
    WBB55 Posts: 4,131 Member
    If you want more vegies in your diet, but can't stand the texture/flavor, do you like juice? Do they sell those funky-looking green juices in your grocery store's produce section?

    I would normally say "eat your vegies" but if you really don't like them, give one of those green juices a try. And then if you like those (and I mean "like" as in you could have one every day or every other day without crying) learn how to make juice at home. Cucumber, kale, and an apple all juiced up together is DELICIOUS and will get a lot of your vitamins into you (though you'll lose the fiber if you consume vegies this way.)
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Your meal only adds up to a little over 1100 calories. That's not enough.

    At minimum, you should be eating 1200 with no exercise. With exercise, even more.

    Also, protein is your best friend. Try to get more of it in to help preserve your lean muscle mass, as well as help you feel full.

    You might want to check your math. It adds up the 1317. This is actually an unusual day for me. It's my first day being "back on track," so I like to keep my calories low. It makes me feel like I'm jump-starting my diet. Stupid, but it makes me feel better. The rest of the week, I'll be eating closer to 1500 calories.

    Ah yes, I skipped over 205 calories. Whoops. If you plan on eating 1500 cals you should be fine then.
  • FitnFeistyLyness
    FitnFeistyLyness Posts: 757 Member
    im with the other posters.. some greens, veg.. beans or whatever for protein. focus on whole foods . im plant based. not for everyone but works for me.. keep going!
  • starrylioness
    starrylioness Posts: 543 Member
    More vegetables! Why not add a salad to your soup for lunch? Or some baby carrots? Or celery?
  • MinMin97
    MinMin97 Posts: 2,674 Member
    MMmm! I would add in a lo-carb protein drink (or a protein smoothie) with lunch or snack.
    I would also do a fiber drink in the morning, for fiber and feeling of fullness. (I like dr natura colonix drnatura.com)
  • SlashofBlue
    SlashofBlue Posts: 35
    I think you have a great plan here. Food prep takes time and energy. A big batch of soup is easily frozen, if you are looking to get rid of the can (they can be high in sodium). As for the veggies, you say that you'd tried them in every way, including "hiding" them (do you mean putting them in something?). My favorite trick for reluctant veggie eaters is to grate or chop veggies (and I mean really chop) like broccoli or carrots (these are very mild in flavor) and put them in soups or something that will mask the flavor that you don't like. I know kale and other greens like that are all the rave, but they can be very strong and don't appeal to many people. As always, fresh is better than frozen, and over cooking makes terrible, terrible slime.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    More vegetables! Why not add a salad to your soup for lunch? Or some baby carrots? Or celery?

    If I enjoyed eating any of those things, I would be glad to do that. In the past, I've tried forcing myself to eat salads and the diets always failed miserably. I have to find a balance between eating healthy and eating foods I hate just because they're healthy...if that makes any sense. I know I need more veggies, but it's not as simple as "just add a salad to your lunch!" when you can't stand salad. And like I said, I've tried many types in many different ways, and no luck yet.

    Cauliflower mashed potatoes? Gross. Spinach leaves instead of crunchy lettuce? Gross. Squash instead of noodles? Gross. Raw broccoli, celery, zucchini, asparagus? Gross. Grilled, roasted, boiled veggies? Gross. Added salt, pepper, garlic, etc? Gross. Hell, I don't even like them fried, not that I could eat that anyway.

    It's hard to avoid giving up and living without them, but I'm trying.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    If you want more vegies in your diet, but can't stand the texture/flavor, do you like juice? Do they sell those funky-looking green juices in your grocery store's produce section?

    I would normally say "eat your vegies" but if you really don't like them, give one of those green juices a try. And then if you like those (and I mean "like" as in you could have one every day or every other day without crying) learn how to make juice at home. Cucumber, kale, and an apple all juiced up together is DELICIOUS and will get a lot of your vitamins into you (though you'll lose the fiber if you consume vegies this way.)

    I'll try one of those and see if I can stomach it. Thanks for the suggestion!
  • fleetzz
    fleetzz Posts: 962 Member
    Do you have a digital scale? 1 TBS peanut butter->wow, big calorie errors if you don't weigh this to the gram.

    Also, what low fat granola has so few calories in 1/4 cup? Typically granola is calorie dense.
  • WBB55
    WBB55 Posts: 4,131 Member
    I'll try one of those and see if I can stomach it. Thanks for the suggestion!

    You're welcome. The ones in the store taste REALLY good, but some people think they smell a little weird.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Do you have a digital scale? 1 TBS peanut butter->wow, big calorie errors if you don't weigh this to the gram.

    Also, what low fat granola has so few calories in 1/4 cup? Typically granola is calorie dense.

    No, I don't have a digital scale. I've never even used one and I've never encountered an issue with peanut butter. I ate peanut butter every day for the first few months of my diet and I had steady weight-loss.

    1/4 cup of Special K Low-Fat Granola contains 95 calories. Plus 180 for the yogurt and 77 for the strawberries and 35 for my coffee comes to 387 calories.
  • WannabeStressFree
    WannabeStressFree Posts: 340 Member
    I think you're on the right track, you know already what many people are suggesting, and I agree with the suggestions.
    I'd say to make sure you're getting enough calories, protein and fiber.
    And eventually find ways to work in more veggies in, keep going this is a great start!
  • RachelFrost1
    RachelFrost1 Posts: 46 Member
    You definitely need more veggies and to eat less processed foods. Cut out the splenda, anything nonfat/sugar free. They do more harm than good.

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