Can someone review my diet plan for me?

Your whole lunch is rice? I don't see much protein, fruits, or veggies

I would be concerned at the lack of vegetables in your diet. You need salad or cooked greens in there--both for fiber and for nutrients. Maybe add in a smoothie with kale or spinach to breakfast? Or add some grilled veggies to your lunch?

Is that 1200 to 1600 net or before workout calories? Are you creating a huge deficit every day? Are you using what MFP gave you for total calories to consume? Most people suggest eating back at least half your exercise calories... are you doing that? What is your BMR and TDEE?

My guess is, you're not eating enough, especially after looking at the meals you posted. (Might be easier for people to help if you opened your diary.)

I don't see a lot of protein in your diet... do you choose to stay away from lean meats as a choice or by medical necessity? If so, I would consider eating proteins through nuts, beans, soy, etc. There are some great protein powders and protein bars out there that help me boost my protein. Just an observation... I lose more when I make sure I eat my protein and keep my carbs under control.

to kellicaruther - when you gave up artificial sweetners did you go back to real sugar or just stevia?

I gave it all up , I am still in the weight loss journey....down 32lbs now...I am a coffee addict so I just use a slash of non dairy creamer and no sugar...I drink flavored coffee, hazelnut is my fav!

Actually this adds up to around 70gs a day......

70g of protein is still low, IMO.

I'm not a trainer or a nutritionist, but I would suggest more lean proteins. Most recommendations aim for 1g per pound of lean body mass (so, upwards of 100g). That is especially important when weight training (gotta feed your muscles).

TBH, it actually sounds like you're doing good. If you're losing inches, that's progress. You've lost a good amount of weight since you started, and weight loss is not linear.

I agree there is a serious lack of protein. Not to mention you are consuming quite a bit more sugar than you probably realize especially if your only proteins are dairy(they all contain sugar).

Protein, veggies and healthy fats are your main concerns. Everything else should come after those things have been satisfied. You should focus on every meal containing protein and a veggie. Try to eat something with protein every 3-4 hours; this will keep your metabolism moving as well as keep you feeling fuller and more satisfied.

Vegetables seem to be the next big deficit. A good portion of your carbohydrate intake should be coming from vegetables. Start with committing to a MINIMUM of 4 vegetable servings a day. If you aren't a veggie person you can always get creative (like your Cauliflower pizza, which is great!)

One good trick for people who struggle to get adequate protein and veggies is to blend spinach in a protein shake. You can make whatever shake you would like and just throw a handful of spinach in there with it; I swear you cannot taste it!

Hi,
I just want to say that you might want to consider eating actual proper meals
i.e
Breakfast; GF oatmeal with almond milk + peanut butter + banana/ smoothie
Lunch; GF bread + turkey + salad, or quinoa salad/ soups
Dinner: chicken breast + GF brown rice/quinoa + veggies/ fish + sweet potato +veggies etc
Snacks; nuts/ nakd bars/ fruit/ trek bars

That's usually what I eat and I usually consume around 1100-1300 calories per day (These aren't NET calories)
It genuinely comes down to portion sizes because you can eat proper meals such as above and still maintain a deficit in calories.
My calorie intake isn't very healthy but I am recovering from an eating disorder so it's difficult for me to eat loads. Plus, I always feel full and satisfied so I don't need to eat excess amounts so my calorie intake in lower.

My problem with all of you wanting to invest my calories into bigger meals is that i am an obcessive overeater. That's why i am over weight. I constantly need to eat, chew gum or drink water.

- Eating small things over the day help me get through more.
- Money is also an issue and dairy is much cheaper than meat.
- My GI is already struggling with the amount of protein i consume a day

* i am going to give up artificial sweetner this week, but what do i do with my yogurt and gum?

If anyone has any ideas after this...that would be great!

I would be willing to bet a LARGE sum of money that your GI problems have nothing to do with your protein intake (its super low)! And has everything to do with Sweetners! Especially if you chew gum all day. If I chew to many pieces back to back I always get stomach cramping. Keep your water bottle nearby and teach your body it doesn't NEED something all the time. I undrestand its not an overnight change but you can do it!

Greek yougart High in protein is great with Honey/ optional and or Fruit eat lots of fruit and vegg...Its not crazy expensive if you get seasonal items

I can't eat anything really that's processed. DId you read my comment of being intolerant to gluten eggs and soy?

eating 200gs a day - do you ever poop? eating 70 is making it already very difficult for me...but i have intense GI problems.

I don't see a lot of protein in your diet... do you choose to stay away from lean meats as a choice or by medical necessity? If so, I would consider eating proteins through nuts, beans, soy, etc. There are some great protein powders and protein bars out there that help me boost my protein. Just an observation... I lose more when I make sure I eat my protein and keep my carbs under control.

THIS!!! I am currently dieting for competition and eating about 200grs of protein a day. Every meal (all 6 of them) include a protein of some sort. Also as another user stated its tough to tell without the macros listed.

LOL! Yes ma'am I do - but I also eat a lot of fibre and take fish oils. They help that stuff move along.

I fail to see an issue if you are losing inches. Isn't the goal to fit in some awesome clothes, look better in the mirror, and be healthier? Or is the goal to reach a magic number on the scale that no one except you and your doctor care to know? I'm not trying to be rude here, but I do want to put things in perspective for you.

I don't know what causes your stomach problems, but dropping artificial sweeteners isn't going to help you lose weight. I do agree to raising your protein will help fill you up more. Don't listen to anyone that says eat a bigger breakfast/lunch/dinner, or whatever. As long as you're eating enough in a day, it doesn't matter when the majority of those calories are consumed.

I got rid of the artificial sweetners and dropped another 10lbs...we are kinda doing the same routine for diet and exercise... artificial sugars can make you bloat and raise cortisol levels, omit them ...I know its hard at first ...try stevia (gross) i know. I just go wth the natural flavor of whatever im eating...when it comes to adding sweetness.

add more veggies and protien ....Fish is great ...very inexpensive and chicken also

this, dump the artificial sweeteners. I've stopped using splenda by going back to 1-2 teaspoons of sugar in my coffee.