1400 Calories - Sample Day of Food - Thoughts?

_lyndseybrooke_
_lyndseybrooke_ Posts: 2,561 Member
in Health and Weight Loss
Ok, I've done this a few times in the past, but I'm still trying to figure stuff out, so give me a break! :)

5:30 AM - Workout with a bottle of water, followed by protein shake made with 1/2 cup almond milk and 1/2 cup water (145 calories)

8:30 AM - Oatmeal with brown sugar, almond milk, and cinnamon along with coffee made with sugar free creamer and splenda (249 calories) and a bottle of water

12:30 PM - Two corn tortillas with 1/4 cup fat free refried beans, 4 oz chicken, and 1/4 of an avocado (365 calories)

3:30 PM - A small pouch of chunk light tuna in water on a piece of bread and half of a banana (185 calories)

6:30 PM - Homemade sloppy joes with very lean ground beef, ketchup, and mustard on a bun with a few baby carrots and 1 tbsp light ranch (461 calories)

CALORIES: 1405 (Goal: 1400)
CARBS: 160 (Goal: 180)
PROTEIN: 126 (Goal: 120)
FAT: 40 (Goal: 45)

You can look at my diary entry for next Monday, 3/24/14, if you want to see it entered in. I went over calories just barely, but my workout will burn about 200 calories and I usually don't eat all of those back because I'm paranoid about underestimating the calories in my food (though I try hard not to), because I haven't started weighing it all (yet).

Yes, it fits into my macros so it's fine, but what do you guys think of it? I'm also considering adding some baby spinach to my protein shake, but that has yet to be decided and won't make a huge difference in my calories for the day.

So, thoughts?

Replies

  • hill8570
    hill8570 Posts: 1,466 Member
    I'd try to get some more raw veggies or fruit in there. The spinach in the smoothie is a good idea -- my basic go-to breakfast is a green smoothie. Some frozen fruit in the smoothie might be a nice change-up too, but might be too many carbs for your macro target.

    Maybe a salad with some sliced grilled chicken or some lean shredded beef every day or two?

    The bun on the sloppy joes is a lot of carbs and calories for not a lot of flavor. If you actually like hamburger buns, have at, otherwise might want to think of some alternatives.
  • Miamiuu
    Miamiuu Posts: 262 Member
    Looks alright, but are you sure you are adding up your protiens right. For what you ate it seems like its less protein then your total. Do you calculate everything from labels and weigh it?
  • WBB55
    WBB55 Posts: 4,131 Member
    I'd eat a wider variety of fruit and vegies, personally. And more fiber overall. That oatmeal packet has a lot of sugar in it, would regular steel cut oats work? And then maybe you'd save a few calories there, so you could add some walnuts as a snack or maybe add some flax seed to the shake?
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I'd eat a wider variety of fruit and vegies, personally. And more fiber overall. That oatmeal packet has a lot of sugar in it, would regular steel cut oats work? And then maybe you'd save a few calories there, so you could add some walnuts as a snack or maybe add some flax seed to the shake?

    It's not an oatmeal packet like Quaker. I make them myself with 10 cups of quick oats, 2 cups of brown sugar, and 1 cup of sugar free French vanilla creamer (powder, not liquid). If I were to make steel cut oats, which I don't have time to do in the morning, I'd have to add the same amount of stuff just to be able to eat it.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Looks alright, but are you sure you are adding up your protiens right. For what you ate it seems like its less protein then your total. Do you calculate everything from labels and weigh it?

    You can look at the diary entry I mentioned to see how the protein breaks down. As I said, I don't weigh my food yet, but I do use the information from labels and from MFP. The bulk of this day's protein came from my protein shake (24 g), chicken (35 g), ground beef (28 g), and tuna (17 g). That's 104 right there.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    EDITED BY ME. SEE POST BELOW.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    I'd try to get some more raw veggies or fruit in there. The spinach in the smoothie is a good idea -- my basic go-to breakfast is a green smoothie. Some frozen fruit in the smoothie might be a nice change-up too, but might be too many carbs for your macro target.

    Maybe a salad with some sliced grilled chicken or some lean shredded beef every day or two?

    The bun on the sloppy joes is a lot of carbs and calories for not a lot of flavor. If you actually like hamburger buns, have at, otherwise might want to think of some alternatives.

    Any suggestions on alternatives for hamburger buns? Lettuce just ain't gonna cut it. I need some carbs in there. The bun doesn't make me go over my carb or calorie goal, but I'd be willing to learn about some healthier alternatives.

    What are some alternatives aside from lettuce?

    I found some Sarah Lee wheat buns for only 80 calories and about 10 g fewer carbs than the regular white buns. Now my calories for the day add up to 1365, making plenty of room for that spinach and maybe even the other half of that banana in my protein shake. Yay!

    After making those changes, my calories for the day are up to 1424 and my macros are pretty much the same. Is that better?
  • grdad
    grdad Posts: 26 Member
    Where are the vegetables? Dark leafy greens are your friends, fill you up and so good for you. Sautee some kale, rapini or chard with some olive oil and garlic to eat with you protein.

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