food plans ....

ak21211
ak21211 Posts: 31 Member
edited September 29 in Recipes
Hey people!

does anyone have any healthy weekky eating plans we could all follow? please share ... i'm terrible when it comes to searching for healthy recipies,

I mainly like indian food, grilled chicken, lamb chops, im not into salads, although i need to be! also like jacket potatoes, etc ... i dont eat pork ... Please help people! please ammend as you wish!


Breakfast snack Lunch Snack Dinner
Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Replies

  • dls06
    dls06 Posts: 6,774 Member
    This is a sample of what I eat in a day. You do have to do some work.

    Breakfast Calories Carbs Fat Protein Sodium Chol
    Coffee - Black, 10 fl oz 0 0 0 0 0 0
    Sugars - Granulated (sucrose), 1 tsp 16 4 0 0 0 0
    Milk - Reduced fat, 2% milkfat, 0.5 fl oz 8 1 0 1 6 1
    Lactaid - 100% Lactose/Fat Free Milk, 0.5 cup 45 7 0 5 65 3
    Kroger - Frozen Green Pepper and Onion Blend, 0.25 cup 6 1 0 0 3 0
    1 Tsp Smart Balance Light W/ Extra Virgin Olive Oil - Buttery Spread, 0.5 tablespoon 25 0 3 0 35 0
    All Whites - 100 % Liquid Egg Whites, 1/4 cup (63 gm) 30 0 0 6 95 0

    Lunch
    Tomato - Raw, Red, 0.25 tomato 3 1 0 0 2 0
    Butterball - Smoked Ham Style Turkey, 1 slices 10 0 1 1 100 5
    Weight Watchers - Bread - Whole Wheat, 2 Slices 90 17 1 6 180 0
    Grey Poupon - Mustard - Dijon, 1 tsp 5 0 0 0 120 0
    Lettuce - Cos or romaine, raw, 2 leaf outer 10 2 0 1 4 0
    Dietz and Watson - Cheddar With Horseradish Cheese Slice, 1 Slice 110 1 9 6 270 30
    Add Food Quick Tools

    Dinner
    Potatoes - Red, flesh and skin, baked, 1 potato medium (2-1/4" to 3-1/4" dia) 154 34 0 4 14 0
    Generic - Avacado- Fresh, 2 tbsp or 2-3 thin strips-1/5 of a medium 50 3 5 1 0 0
    Dole - Packaged Salads - Classic Romaine, 1 1/2 cups 20 4 0 1 15 0
    Cucumber - Peeled, raw, 2 slice 2 0 0 0 0 0
    Newman's Own - Ceasar Dressing, 1 tbsp 85 1 9 0 170 10
    Tomato - Raw, Red, 0.13 tomato 1 1 0 0 1 0
    Generic - Sauted Mushrooms With Onion, 2 ounces 63 7 3 3 567 8
    Corn on the Cob - Corn on the Cob, 0.5 ear (8 3/4 oz) 44 28 1 4 5 3
    Beef - Sirloin Steak - Lean Only, Grilled, 3 oz 79 0 3 13 28 38
    Add Food Quick Tools

    Snack
    Watermelon - Raw, 0.5 cup, diced 23 6 0 0 1 0
    Dannon Activia - Blueberry Yogurt, 1 container (4 oz; 113g 110 19 2 4 65 5
    Pop Secret - 100 Calorie Popcorn - Butter, 0.5 bag 50 9 2 2 100 0

    Totals 1,039 146 39 58 1,846 103
    Your Daily Goal 1,200 150 40 60 2,500 300
    Remaining 161 4 1 2 654 197
    Calories Carbs Fat Protein Sodium Chol
  • ak21211
    ak21211 Posts: 31 Member
    IMPRESSIVE!
  • wilsonshome
    wilsonshome Posts: 100
    www.eatingwell.com has menu's already set up to different daily calorie needs. I love most of their recipes.

    http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans
  • pnieuw
    pnieuw Posts: 473
    Hello

    I currently can't eat red meat, because we don't get along (we as in my stomach). I've become a "polo-tarian" - I only eat poultry.

    A typical day won't be the same for you, because I am a guy and eat 2,000 calories a day, but my wife has become a wizard at healthy meals with chicken.

    Samples for dinner:

    -grilled chicken with naan and a salad (the dreaded salad!)
    - chicken sliders with side veggies, like carrot sticks, or steamed brocolli
    - chicken tacos (you can use low fat ground chicken or turkey)

    I must admit I don't eat a lot of Indian food, but I have found that by switching many recipes that call for beef with chicken, you get a dish that is just as delicious, with less fat and calories.

    My other thing is a switch from chips and cookies for snacks to fruit, fruit and more fruit.

    Good luck!
  • ak21211
    ak21211 Posts: 31 Member
    That sounds reasonable ... great stuff
    Hello

    I currently can't eat red meat, because we don't get along (we as in my stomach). I've become a "polo-tarian" - I only eat poultry.

    A typical day won't be the same for you, because I am a guy and eat 2,000 calories a day, but my wife has become a wizard at healthy meals with chicken.

    Samples for dinner:

    -grilled chicken with naan and a salad (the dreaded salad!)
    - chicken sliders with side veggies, like carrot sticks, or steamed brocolli
    - chicken tacos (you can use low fat ground chicken or turkey)

    I must admit I don't eat a lot of Indian food, but I have found that by switching many recipes that call for beef with chicken, you get a dish that is just as delicious, with less fat and calories.

    My other thing is a switch from chips and cookies for snacks to fruit, fruit and more fruit.

    Good luck!
  • Skm88
    Skm88 Posts: 1
    Clean eating magazine has a website that lists 14-day clean eating plans along with shopping lists that go along with the plans. Most of them are pretty easy to follow and incorporate lots of fruits and veggies.
  • Papillon22
    Papillon22 Posts: 1,160 Member
    www.eatingwell.com has menu's already set up to different daily calorie needs. I love most of their recipes.

    http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans

    wow, thanks for this! you rock!
  • ShellyMacchi
    ShellyMacchi Posts: 975 Member
    feel free to have a look at my food diary of you'd like.. it is public

    there are notes at the bottom of each page explaining what is in any items that are logged as a recipe (ie: the sheperd's pie today)

    i love browsing other peoples food diaries to get ideas *S*
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