My daily food intake - need some advice!
Lumos121
Posts: 3 Member
I wanted to get everyone's thoughts on what I'm eating a day. I started out my weight loss journey September 2014 at 190 pounds. By February, I was at about 155-160 pounds (fluctuating given water weight, etc). Since then, I had tried a few times to get my weight down to 145-150 with no success, but I'm ready to try again! I've been able to maintain my weight since February at 160. I wanted to get thoughts and ideas on my typical calorie intake / see if the foods I'm eating are okay. Here's what I had today:
Breakfast: Special K protein drink (190 cals)
Egg whites (50 cals)
Breakfast total: 240
***I should start out by saying normally (every other day) I have a smoothie with spinach, some fruits (usually 1 serving size of frozen strawberries, blueberries, and raspberries) fage Greek yogurt, and almond milk and use my Ninja blender, but I didn't have the cups with me to mix it, hence the Special K and and egg whites, but that is not a TYPICAL breakfast, the smoothies are what I normally have every other day (fruits + spinach + protein = okay with me!)
Lunch: 1 piece Perdue individually wrapped chicken breast, boneless and skinless (120 cals)
1 tbsp guacamole (15 cals) - to put on top of chicken
1 tbsp salsa (15 cals) - to put on top of chicken
1/2 cup black beans (90 cals)
1 cup frozen cauliflower (40 cals)
Lunch Total: 280
Afternoon snack:
Veggie burger (90 cals) - no bread / bun
1 tbsp ketchup & mustard (20 cals)
Total calories: 110
Dinner:
Same as lunch, along with:
Small caprese salad (1 cup baby spinach, 1/2 cup grape tomatoes, 1 oz. mozzarella (used food scale to weigh), and 1 tbsp balsamic glaze (total for salad is 150 cals)
Dinner total: 430
After dinner snack (7pm): 1 yasso Greek yogurt bar (100 cals)
Total for today: 1160
Exercise: walked with dog for 1/2 hour
Nothing but water to drink (refilled Poland spring bottle 8 times today using filtered water)
Thoughts? Suggestions?
Breakfast: Special K protein drink (190 cals)
Egg whites (50 cals)
Breakfast total: 240
***I should start out by saying normally (every other day) I have a smoothie with spinach, some fruits (usually 1 serving size of frozen strawberries, blueberries, and raspberries) fage Greek yogurt, and almond milk and use my Ninja blender, but I didn't have the cups with me to mix it, hence the Special K and and egg whites, but that is not a TYPICAL breakfast, the smoothies are what I normally have every other day (fruits + spinach + protein = okay with me!)
Lunch: 1 piece Perdue individually wrapped chicken breast, boneless and skinless (120 cals)
1 tbsp guacamole (15 cals) - to put on top of chicken
1 tbsp salsa (15 cals) - to put on top of chicken
1/2 cup black beans (90 cals)
1 cup frozen cauliflower (40 cals)
Lunch Total: 280
Afternoon snack:
Veggie burger (90 cals) - no bread / bun
1 tbsp ketchup & mustard (20 cals)
Total calories: 110
Dinner:
Same as lunch, along with:
Small caprese salad (1 cup baby spinach, 1/2 cup grape tomatoes, 1 oz. mozzarella (used food scale to weigh), and 1 tbsp balsamic glaze (total for salad is 150 cals)
Dinner total: 430
After dinner snack (7pm): 1 yasso Greek yogurt bar (100 cals)
Total for today: 1160
Exercise: walked with dog for 1/2 hour
Nothing but water to drink (refilled Poland spring bottle 8 times today using filtered water)
Thoughts? Suggestions?
0
Replies
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Do you use a food scale?0
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Yes, I use a food scale for all non-liquid items. I use measuring cups and spoons for everything else, (I.e. The salsa) to make sure everything is precise.0
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A food scale might help, you could easily be eating more calories than you think if you are using cups, tablespoons and teaspoons. Even pre-packaged food - for example the wrapper will say 180cal per serve and the weight on the wrapper says 50g. Often I have actually weighed the food and it is anywhere from 3 grams under to 3 grams over. It doesn't seem like much, but it can add up.
I recommend weighing your vegetables, fruits, beans, guacamole, salsa etc as well.0 -
Yep, weigh everything except liquid and pick the correct food in the database. Do not select the home made food items unless they are yours.0
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It's not what you eat but how much you're eating. Like others have said a food scale could help.
Just curious, do you normally eat less than 1200 a day?0 -
I'll definitely try using my scale more. And no, I don't normally eat under 1200, it usually varies from around where I was at today to 1200-something (like 1250 for example).0
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I wanted to get everyone's thoughts on what I'm eating a day. I started out my weight loss journey September 2014 at 190 pounds. By February, I was at about 155-160 pounds (fluctuating given water weight, etc). Since then, I had tried a few times to get my weight down to 145-150 with no success, but I'm ready to try again! I've been able to maintain my weight since February at 160. I wanted to get thoughts and ideas on my typical calorie intake / see if the foods I'm eating are okay. Here's what I had today:
Breakfast: Special K protein drink (190 cals)
Egg whites (50 cals)
Breakfast total: 240
***I should start out by saying normally (every other day) I have a smoothie with spinach, some fruits (usually 1 serving size of frozen strawberries, blueberries, and raspberries) fage Greek yogurt, and almond milk and use my Ninja blender, but I didn't have the cups with me to mix it, hence the Special K and and egg whites, but that is not a TYPICAL breakfast, the smoothies are what I normally have every other day (fruits + spinach + protein = okay with me!)
Lunch: 1 piece Perdue individually wrapped chicken breast, boneless and skinless (120 cals)
1 tbsp guacamole (15 cals) - to put on top of chicken
1 tbsp salsa (15 cals) - to put on top of chicken
1/2 cup black beans (90 cals)
1 cup frozen cauliflower (40 cals)
Lunch Total: 280
Afternoon snack:
Veggie burger (90 cals) - no bread / bun
1 tbsp ketchup & mustard (20 cals)
Total calories: 110
Dinner:
Same as lunch, along with:
Small caprese salad (1 cup baby spinach, 1/2 cup grape tomatoes, 1 oz. mozzarella (used food scale to weigh), and 1 tbsp balsamic glaze (total for salad is 150 cals)
Dinner total: 430
After dinner snack (7pm): 1 yasso Greek yogurt bar (100 cals)
Total for today: 1160
Exercise: walked with dog for 1/2 hour
Nothing but water to drink (refilled Poland spring bottle 8 times today using filtered water)
Thoughts? Suggestions?
Well....the first thing I would say is to ditch the processed food. Those Special K drinks and yogurt bars are horrid for you. Balsamic glaze and ketchup have a lot of sugar. Mustard is high in sodium. Become friends with Mrs Dash in the spice isle. How do you cook your egg whites? You actually can have the whole egg....the whole egg white thing was reported in the NEJ of medicine as being debunked. Which veggie burgers are you eating? How do you cook your beans? Is the 1/2 hour walk with the dog the only exercise you get? What is the pace? How many steps per day?0
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