HELP - Need a book with recipes, grocery lists, meal plans, and workouts?!
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There are plenty of meal plan websites out there. Some of them charge a small fee, some are free. They'll give you a list of recipes for the week and include a grocery list for the whole week. This is where I'd normally do a Google search and find some for you, but I think you're capable of doing that on your own.0
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Hi,
If you are looking for meal plan websites here is a different take on things which has worked well for me.
1. Generally stay away from Fast food - Yes, it is a treat, but do not make it the "cornerstone" of what you eat.
2. Learn to eat Nutrient Rich Foods more often. When I am going well, this is typically what I eat: (This is just me)
Breakfast
Oatmeal
Yogurt
Snack AM
Banana or Grapes
String Cheese
Lunch
Caesar Salad with at least 4-5 oz of grilled or boiled chicken
Carrots, Celery
Piece of Bread
Afternoon Snack
Piece of Bread with peanut butter
Dinner
Fish or chicken
Baked potato
Steamed Broccoli
But I still eat Ice Cream, Pizza, Burgers occasionally too. I don't deny myself anything.
The key is that you will need to learn to weigh foods, measure, and count calories.
And since you are good at research... Learning about BMR and TDEE is vital for long term success.
http://community.myfitnesspal.com/en/discussion/680246/tdee-bmr-what-they-are-and-what-to-do-with-them/p1
---- Good luck - read the success stories here - you are making a great first step0 -
http://amazon.com/Mediterranean-Diet-Beginners-weight-mediterranean-ebook/dp/B00NVKCO6O/ref=sr_1_3?ie=UTF8&qid=1416411571&sr=8-3&keywords=meal+plan+books
Whew, that was hard! Good thing I have an advanced degree or two!
Actually, I just realized this book only has meal plans, not workout routines, grocery lists, etc. I'm afraid you may have to actually do some of the work yourself. Sorry.0 -
I'd like to see the OP update this thread in about 6 months, for a status update. I don't think he'll have much success, but one could hope.-1
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Sparkpeople.com is a free website that has the meal options. If you don't like an item on the menu, you could swap it for another one that fits your calorie budget. It also has a weekly grocery list option you could print. There is a "Workout Generator" for strength training and videos for cardio. You will have to design your own workout plan based on your goals but it doesn't take that long to do.
I've used Spark People and highly recommend them! They have delicious and healthy recipes that they can arrange into a meal plan for you. I'm having the same issues and I know I need to plan my meals better to ensure success....Good luck finding what works for you! Keep fighting the good fight
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It isn't that much to get a consultation with a dietitian (if your BMI is high enough, your insurance should cover it) and he or she will be able to help you do this. As part of my plan I meet with my dietitian once a month and she and come up with a meal plan for the month (lots of repetition, but I don't mind if I am in my routine). She is also my friend on here and reads my food log which helps a lot too.0
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Also, if you have a smart phone, there are tons of apps for recipes, grocery lists, etc. No need to lug the computer with you.0
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You can try
https://www.eatthismuch.com/
You basically plug in your calories and macros and it generates a menu plan for you. I use the free account to generate a random day when I don't know what I want.
You can regenerate the day if you don't like it, a meal, or an ingredient in a meal. You can make a list of things you don't like/can't eat by pressing the block button on an ingredient in a recipe or a meal, or by setting dietary preferences.
If you like a certain recipe you could set it to repeat either all the time for this meal, or just to show up more often than others.
You can also plug in your own foods and recipes or recipes from their list, and edit meal preferences (for example if you want breakfast meals to contain only breakfast foods, or if you want a certain meal to be bigger than the others..etc)
I find the free account to be enough for me since I only need a day every once in a while. The paid account generates a full week, accounts for leftover, and makes a grocery list.
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I like the diabetes meal planners as they are so balanced. http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/basic-meal-planning
I eat out a fair bit, but I pick smaller portions. I have gradually reduced my subway sandwich to a kid's size. I load it with vegetables.
Slow cooker meals cooked on the weekend and frozen ahead can help you have good choices on hand so you won't be tempted by your former choices.
As for exercise plans, what finally worked for me was gradually increasing to one new activity every couple months. I am now up to 300 minutes of aerobic activity a week but I would not have believed this was possible only a few months ago. Does your club membership have some group classes? That's an easy way to add regular activity to your week.0 -
I hate when people just say - eat what you want - just eat less. I am eating whole pizzas for dinner, two foot long subs for lunch, a breakfast burrito and quesadilla for breakfast, and a bag of chips as a snack. Of course I should just eat less. I know that already.
I don't thinking eating a 1/2 pizza, 1 sub, 1/2 bag of chips, and large breakfast burrito is going to change much - it's still to much and the wrong types of foods.
I need to be eating healthy veggies, fruits, protein, etc and not fast food. I need to be eating foods that help with fat loss and metabolism.
I eat fast food all the time because I lack a plan I can look at each day and know what I am going to eat, drink, workout, etc.
Maybe it's easy for others to make their own plans and just eat less calories but not for me. I need a step by step guide to follow for now!!!
I will check out the websites - thanks to everyone who gave suggestions. We don't like to use the computer for that stuff (workouts and meal plans - we need something in our hands to look at together) - that is why I was really hoping to find a BOOK. It's also nice to be able to take the book to the store for shopping OR take it to gym for workout. Can't take my PC there (kinda heavy - ha ha) and don't have a printer.
(p.s. - we can't get a library card due to some abuses of the system a long time ago - boo)
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I have a book at home that has healthy recipes and does the calorie counts. Message me and i can give you the name of it. I am not at home. It wont plan your workouts but might do the trick for your meals.0
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I'm going to add what I wrote on another of the OP's threads.
"If you think you can't, your right."
Get off your duff and help yourself - stop waiting for others to spoon feed you knowledge and experience.
Try Google it works.0 -
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sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
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It's a salient point.sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
The inability to plan demonstrates an inability to execute.
I have a feeling the people here are wasting their time, which is why I hope you check back in within 6 months and show everyone that it's working. After you drop the 'tude of course.
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I don't know, when I started I definitely needed more guidance than I do now. It's overwhelming at first, and I am still figuring it all out, piece by piece.
What about Weight Watchers, even for just a one month or three month trial? They have a "Simple Start" option with menus (which I never used but they have breakfasts, lunches, dinners) and they have lots of pretty common sense guidelines to follow, suggestions, etc... I suggest signing up for in-person meetings because 1) you'll get a paper starting packet and 2) their forums are scary, whereas I've always found the in-person meetings helpful.0 -
sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
And why should anyone? - based on your posting history you'll just answer with; oh I can't do that, that's too expensive, that's too difficult or some other such excuse. (As you just did - google sucks huh? Amazon too I bet - oh wait that costs money. And you can't use the library, how convenient.)
I'm all for guidance and advice - the problem here is you don't really want it, you just want an excuse to shoot down ideas or suggestions.
Got news for you kid - it's a free internet - you have no control over what I post, just as I have no control over what vapid requests you throw out there.
My diary is open - feel free to nose around for ideas - but no one here should spoon feed you anything. Read, learn, experience and learn some more. Part of living is learning and one does that best through experience. Find out what works and what doesn't work for you.
Stop waiting for the magic pill.
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0somuchbetter0 wrote: »http://amazon.com/Mediterranean-Diet-Beginners-weight-mediterranean-ebook/dp/B00NVKCO6O/ref=sr_1_3?ie=UTF8&qid=1416411571&sr=8-3&keywords=meal+plan+books
Whew, that was hard! Good thing I have an advanced degree or two!
Actually, I just realized this book only has meal plans, not workout routines, grocery lists, etc. I'm afraid you may have to actually do some of the work yourself. Sorry.
I like you.
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I want to +1 the recommendation for allrecipes.comm - so many yummy recipes there!
Foodnetwork.com also has some healthy and tasty recipies.
Here's one of my favorite meals to get you started:
http://www.foodnetwork.com/recipes/ina-garten/perfect-roast-chicken-recipe.html0 -
_Terrapin_ wrote: »0somuchbetter0 wrote: »http://amazon.com/Mediterranean-Diet-Beginners-weight-mediterranean-ebook/dp/B00NVKCO6O/ref=sr_1_3?ie=UTF8&qid=1416411571&sr=8-3&keywords=meal+plan+books
Whew, that was hard! Good thing I have an advanced degree or two!
Actually, I just realized this book only has meal plans, not workout routines, grocery lists, etc. I'm afraid you may have to actually do some of the work yourself. Sorry.
I like you.
because i'm all smart an' *kitten*?0 -
It was actually a pretty necessary and valid post.sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
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I mostly get mine from Recipe Threads on other LC forums. For members by members. Even the Recipe Sub Forum here has some great ideas.0
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Try the book "Body for Life". It's pretty structured and you might have to modify the workouts if you don't have access to equipment.
Another thing I did was got a binder and started added recipes to it that I found interesting, healthy and easy to make. Get a tab and divide another section for groceries and from the recipes you make a menu for each week and form a grocery list. Then add another tab and go to websites like http://neilarey.com/workouts.html and print out the routines you like.
ETA: I just read you don't have a printer...so hand write everything you like and put it into your book!
Voila: you have a book of recipes, groceries and workouts!
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sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
And why should anyone? - based on your posting history you'll just answer with; oh I can't do that, that's too expensive, that's too difficult or some other such excuse. (As you just did - google sucks huh? Amazon too I bet - oh wait that costs money. And you can't use the library, how convenient.)
I'm all for guidance and advice - the problem here is you don't really want it, you just want an excuse to shoot down ideas or suggestions.
Got news for you kid - it's a free internet - you have no control over what I post, just as I have no control over what vapid requests you throw out there.
My diary is open - feel free to nose around for ideas - but no one here should spoon feed you anything. Read, learn, experience and learn some more. Part of living is learning and one does that best through experience. Find out what works and what doesn't work for you.
Stop waiting for the magic pill.
Here's the thing...the OP kinda wants all this spoon fed to him and is too lazy to do the legwork the rest of us had to do to figure it all out.
Losing weight takes works, motivation and time. If you're too lazy and make up excuses now, you'll never be able to keep it up in the long run
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Just because the book worked for someone here does not mean it will work for you. Go to amazon.com or walk into a bookstore and make your own choice based off of the food selections and type of lifestyle you have.sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
-1 -
I have been doing the fitgirlsguide "28 day challenge". I am on my 24th day and down about 10 lbs. This isn't some type of diet. It shows you how to eat healthy on a daily basis. You don't have to be a female to do this. I see plenty of men who are involved in the challenge. The meals are amazing and this really helps you to see what you should be eating every day. They give you grocery lists for each week and have recipes for each meal. They show you exactly what you need to do. It's so easy. The only thing that may be a little time consuming is the meal prep. (The most it has taken me is an hour and a half- 2 hours. I did most of my meal prep on Sundays.) They also include exercises that can be done from home. If you want to take a look at pictures of some of the recipes, you can go on instagram and search "#fitgirlsguide" or "#28daychallenge". Here is a link to the website where you can buy the book. :-) http://fitgirlsworldwide.com/ I hope this helps!!-4
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Hey! I've got one of those binders! Every time I was given a new stretch or exercise routine, I put it in there. I've got a kick-*kitten* pumpkin protein pancake recipe in there from my fitness instructor. We have those once a week at least.0
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tracyannk28 wrote: »sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
And why should anyone? - based on your posting history you'll just answer with; oh I can't do that, that's too expensive, that's too difficult or some other such excuse. (As you just did - google sucks huh? Amazon too I bet - oh wait that costs money. And you can't use the library, how convenient.)
I'm all for guidance and advice - the problem here is you don't really want it, you just want an excuse to shoot down ideas or suggestions.
Got news for you kid - it's a free internet - you have no control over what I post, just as I have no control over what vapid requests you throw out there.
My diary is open - feel free to nose around for ideas - but no one here should spoon feed you anything. Read, learn, experience and learn some more. Part of living is learning and one does that best through experience. Find out what works and what doesn't work for you.
Stop waiting for the magic pill.
Here's the thing...the OP kinda wants all this spoon fed to him and is too lazy to do the legwork the rest of us had to do to figure it all out.
Losing weight takes works, motivation and time. If you're too lazy and make up excuses now, you'll never be able to keep it up in the long run
You couldn't possibly know that. He wants recommendations from others so he comes to a forum and asks. Ooohh, someone call the authorities.0 -
sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
Yeah - you lost me here.
If a Google search is too much trouble, you'd be better off making smaller changes rather than going whole hog and changing your whole life in one fell swoop.
Eat less of what you already do, or switch to lower calorie convenience foods. Add in fresh and home-cooked foods gradually, and realize that you don't have to stop eating all convenience foods to lose weight. Or to be healthy, for that matter. Take the time to take an extra walk. All of that will get you started.
But, if you want a pre-done plan, you'll probably need to buy something like one of the Beachbody programs. To be honest, it's the only thing I can think of that has recipes, grocery lists, and workouts in one package.
If you're OK with just recipes and grocery lists, try the Flat Belly Diet. Ignore the 'science' in the book - it's a load of crap. And please do not do the initiation week - also a total load of crap and completely unnecessary. But the recipes are tasty, pretty easy to make, and created to be 400-600 cals per serving.0 -
Need2Exerc1se wrote: »tracyannk28 wrote: »sjaplo - just another example of posts that aren't necessary. If it doesn't have to do with a book suggestion then I don't need it on this post. Thanks though.
And google sucks - it has way too many options. You look up diet books and find 10,000 options. What I want is a good one that people here have experience with and that they liked. Not just a million random suggestions from google.
And why should anyone? - based on your posting history you'll just answer with; oh I can't do that, that's too expensive, that's too difficult or some other such excuse. (As you just did - google sucks huh? Amazon too I bet - oh wait that costs money. And you can't use the library, how convenient.)
I'm all for guidance and advice - the problem here is you don't really want it, you just want an excuse to shoot down ideas or suggestions.
Got news for you kid - it's a free internet - you have no control over what I post, just as I have no control over what vapid requests you throw out there.
My diary is open - feel free to nose around for ideas - but no one here should spoon feed you anything. Read, learn, experience and learn some more. Part of living is learning and one does that best through experience. Find out what works and what doesn't work for you.
Stop waiting for the magic pill.
Here's the thing...the OP kinda wants all this spoon fed to him and is too lazy to do the legwork the rest of us had to do to figure it all out.
Losing weight takes works, motivation and time. If you're too lazy and make up excuses now, you'll never be able to keep it up in the long run
You couldn't possibly know that. He wants recommendations from others so he comes to a forum and asks. Ooohh, someone call the authorities.
He doesn't just ask, he has an excuse for not doing whatever is suggested...not just here, but all over the forums. He wants a food plan, exercise routine, and grocery shopping list all laid out for him so he doesn't have to think about it. Sorry, but he's going to have to do some of the work himself.0
This discussion has been closed.
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