A Typical Day of Eating
cherrypeach1
Posts: 30 Member
What does a typical day of eating look like for you? How has eating this way helped you be successful? Have you lost weight? If so, how much and in what span of time? If you have pics to share, that would be even better. Posting macros helps, but I'm really looking more for specific meal ideas (i.e.: Lunch: 4 oz deli meat rolled up with 3 oz full fat cheddar cheese and an apple). I'm sure there are plenty of open diaries out there, but it's difficult sometimes (a) to find friends with open diaries and (b) to know how those food items were assembled (i.e.: smoothie vs. salad vs. soup). Thanks in advance...:)
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Replies
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I have big breakfast with ~50 grams of meat, ~150 grams of vegetables and mushrooms, ~45 grams of high fiber tortilla, ~40 grams of avocado and ~10 grams of salsa. I also have a chocolate protein shake mixed in 2% milk.
I drink coffee because my doctor told me to. Nice doctor.
I have a small lunch of free snacks provided by my employer. Today it's a banana and a Kind bar.
This is where my calorie deficit is formed.
I have a big dinner, usually of <100 grams of beef or pork, or perhaps 100 grams of chicken or >100 grams of salmon, I also include 350 grams of various vegetables and mushrooms and 50 grams of rice and 50 grams of legumes, and a serving of bread somewhere around 100 calories for the bread. I stir fry nearly everything in olive oil.
Sometimes I eat way too much. Then I resume eating as above.
I include prunes and fiber supplements after dinner.
On weekends I delete the protein shake from breakfast and increase the lunch calories.
When dining out, I choose items that resemble the dinner.
I've been using mfp since January 25, 2016. I've lost 65 lb as of this morning weighing. My diary is open.
Sometimes I exercise, sometimes I don't. These days I'm logging 8 or more hours a day of 'standing at desk, working' at 52 calories per hour for a tiring day of burning while earning.5 -
JeromeBarry1 wrote: »I have big breakfast with ~50 grams of meat, ~150 grams of vegetables, ~45 grams of high fiber tortilla, ~40 grams of avocado and about ~10 grams of salsa. I also have a chocolate protein shake mixed in 2% milk.
I drink coffee because my doctor told me to. Nice doctor.
I have a small lunch of free snacks provided by my employer. Today it's a banana and a Kind bar.
This is where my calorie deficit is formed.
I have a big dinner, usually of <100 grams of beef or pork, or perhaps 100 grams of chicken or >100 grams of salmon, I also include 350 grams of various vegetables and mushrooms and 50 grams of rice and 50 grams of legumes, and a serving of bread somewhere around 100 calories for the bread.
I include prunes and fiber supplements after dinner.
On weekends I delete the protein shake from breakfast and increase the lunch calories.
When dining out, I choose items that resemble the dinner.
Just started eating mushrooms about a month ago. I love them. I am a big fan now. I eat 250 grams everyday.1 -
It depends if I'm working from home or in the office...
Working in the office...
Hours of cardio before work...plus weights on alternating days
Breakfast -- Usually a yogurt or instant pack of oatmeal
Lunch -- Couple slices of baked ham on Light White Bread, yogurt, 1 to 2 cups of trader joes movie theater popcorn, 1 to 1 1/2 serving of White chocolate covered pretzels
Snacks during the day at work are normally small little peanut butter bites. 15 is a serving at 150 calories, I normally eat between 6-10 during the day
Dinner -- Normally protein of some kind(beef, pork, chicken...(i hate fish so never fish unless its a fried fish sandwich haha) plus a vegetable side. Sometimes Pasta, sometimes pizza.. it really varies on whatever my wife feels like whipping up. Always good food though.
Snack at night -- another serving of chocolate covered pretzels or some popcorn or yogurt. Just depends
Drinks -- mostly water while im at work, drink one or two cans of coke zero at home.
Working from home..
Breakfast -- usually skip it...
Hour of cardio in the morning plus weights on alternating days.
Lunch -- Pizza normally. Our local supermarket makes like 8" deli pizzas. I eat those alot, those normally count as breakfast/lunch for me. I log them as 650 calories or so as I honestly don't know how many calories they are.
Dinner -- Same as above.. whatever my wife whips up.
Snacks -- Same as above.
I've eaten pizza every single day since I've been working from home the past few weeks.. hasn't hindered my weight loss at all. I've lost 180lbs as of now.. from 385 down to about 207 right now. There are times when I go out to eat that I get whatever I want... I don't even worry about it. I treat myself and am not a slave to the numbers always. I just know that if I do that I have to get back on track the next day or do an extra workout etc.
Also sometimes I eat eggs as breakfast or as snacks late in the evening if I do an extra workout or get hungry. Those fill me up pretty good. Two eggs and a piece of toast.. good stuff.3 -
Breakfast: banana (90-100 cal), English muffin w/ egg and ketchup (I use butter to cook the egg) - (170 cal)
Lunch: packaged salad from Kroger (240 cal)
Snacks throughout the day: light string cheese (50 cal), 1/2 Fage 0% yogurt (50 cal), pack of unsalted nuts (100 cal)
Dinner: veggie tray from Kroger (160 cal), sometimes a cheese tray (170 cal)
Post workout snack: ThinkThin or SkinnyGirl protein bar (150 cal)
As you can see I always look for the low calorie options. For instance the English muffin I get is the light 100 calorie one (as opposed to the standard 120 cal). Ketchup I get sugarless (5 cal per tbs, usually 20 cal) and light butter is half the calories of regular. I eat medium eggs not large. I also only eat protein bars 150 cal or less. I don't want to cancel out my workout by too much!
This way it's so easy to stay under my 1200 cal limit (pretty appropriate for my height and weight) and I do give myself one day a week to eat without restricting. I have lost 8 lbs in the past two months (a significant amount for my weight.)
Hope this helps! Feel free to add me as a friend to see my diary. Xo1 -
I don't eat breakfast (I will just have coffee in the morning when I get into work)
Lunch is variable but usually it's a "pizza" made on a piece of pita with 3oz chicken, all kinds of veggies (peppers, tomato, mushrooms, etc.), 1 oz cheese, and a sauce made from tomato paste, hot sauce and bbq sauce. Baked in the oven (I go home at lunch). Or I'll make something like a dinner (4 oz chicken and 2 cups cesar salad made with low fat dressing or with veggies and rice leftovers)
Dinner is 5-6 oz of meat (chicken, steak, pork) and veggies (1-2 cups steamed or 100 grams of carrots and 75 grams broccoli when raw) and a serving of rice (50 grams).
On weekends I make tacos and will make a big taco salad during the week with the leftover meat (I use 150 grams of meat and then a ton of lettuce, tomatos, salsa, bell peppers, cilantro).
I have a stirfry once a week usually. This will include 4-5 oz of chicken, pork strips or beef strips, 75 grams carrots 50 grams brocoli, bell pepper (about 1/4 of a pepper, I don't weigh this), onion, garlic, soy sauce, canned sliced water chestnuts and baby corn (1/6 of the can per serving) with 50grams of rice.
I will snack on whatever I want after dinner with whatever calories I have left. This can be cheese+pickles, fruit, chips sometimes. As long as I have the calories left I will eat.2 -
I think eating the way I do is crucial to my success - if it hadn't been fun/effortless/tasty, I would have given up (I have given up before, when those criteria weren't met). I have lost around 50 pounds (it took me a year) and kept them off for around 21 months now. I have no amounts for you, my intake is around 1750-1800 calories per day on average - and you should really balance your meals to your own taste - but I recently posted a month of pictures of my "typical" meals.3
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kommodevaran wrote: »I recently posted a month of pictures of my "typical" meals.
Wow...your monthly food post is freakin' awesome! Where are you from? I ask because some of your meals don't seem like the typical American food. I say that mainly because of the herring for breakfast...which is brilliant by the way.
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cherrypeach1 wrote: »kommodevaran wrote: »I recently posted a month of pictures of my "typical" meals.
Wow...your monthly food post is freakin' awesome! Where are you from? I ask because some of your meals don't seem like the typical American food. I say that mainly because of the herring for breakfast...which is brilliant by the way.
You're perceptive! I'm in Norway
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My diary is open.. always happy to share what I eat and why if curious.0
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Breakfast: coffee with fiber and protein powder
Snack 1: cucumber
Lunch: Quest bar and multivitamin
Snack 2: tuna mixed with 1 T each sugar free relish and mayo, plus about 2 spears celery
Dinner: (varies)
Snack 3: cottage cheese, Mg supplement, hot tea2 -
havent been logging lately, so looking there wont help you much lol
i dont have a strict diet of any kind. i eat what i want, within moderation.
breakfast. coffee. sometimes yogurt or toast or something. today it was cookies. dont judge me.
lunch... depends. usually a salad of some sort, a sandwich, leftovers from dinner, etc
dinner... depends on what i make. tonight its fish tacos. last night, leftover pork roast, tomorrow sausage with cheese tortellini in tomato cheese sauce, night after .... i dunno. lol
i eat chocolate and sweets all the time, and make it work within my calorie goals. made a peanut butter chocolate cake last weekend for my boyfriend. that didnt fit in my calories. i ate it anyways. it was worth it. lololol
lost over 80 pounds over a year and a half. typically work out anywhere from a half hour to an hour every morning, depending on how i feel (monday-friday). weekends are too crowded and i refuse to go LOL1 -
I never log anymore, might start up again.
No typical day, but a general pattern:
Until summer, most common breakfast was 2 egg omelet with a little feta, some vegetables I have around (broccoli the most common), and some kind of green (spinach the most common). On the side either smoked salmon, low fat cottage cheese, or plain greek yogurt with berries. Currently, I have a smoothie (today's was honeydew melon, cucumber, and spinach, with coconut water and some vegan protein powder).
Lunch -- leftovers from dinner or a salad with some kind of protein, occasionally a sandwich with a vegetable soup of some sort.
Dinner -- the template is protein, vegetables, and a starch. Sometimes this means pasta with a sauce/toppings made by sauteeing a bunch of vegetables in olive oil and then adding some shrimp and maybe some olives or pine nuts. Tonight it means lamb chop plus corn plus summer squash plus a simple gazpacho (based on tomatoes, cucumbers, and green pepper) on the side. I try to eat seasonally and to work with what's in my refrigerator and really make do with that -- it is both easier/quicker and inspires more creativity for me than planning out a menu and buying things to fit that.2 -
Meal 1: 2 hard boiled egg whites and Steel cut oats, brown sugar, fruit, almond milk (I like to slow cook a batch for 5+ hours on Sundays, or overnight, so I can just add a bit of almond milk or water in the mornings and heat them up)
Meal 2: Protein Shake (+ 28g raw almonds or pistachios if I need a snack)
Meal 3: 4oz chicken/turkey/fish and 1 cup veggies (could be baked chicken and green beans, a chicken wrap or salad, etc)
Meal 4: Protein Bar (to curb the munchies and chocolate cravings)
Meal 5: 4-6oz chicken/turkey/fish and 1-1.5 cup veggies (if I need to add carbs, I'll do that here with some rice or potatoes or bread, etc.)
Sometimes I deviate. Tonight I'll have sushi for dinner... yum. But this is my template and then I work around it, and my macros, to make any changes I need to.1 -
My diary is open so you can see on there what I eat every day.0
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Today
8 AM breakfast: dinner leftovers from last night, water to drink
Noon lunch: 2 oz deli sliced turkey on 2 slices of wheat bread with 1 T Miracle Whip salad dressing, 4 oz of apple, water to drink
3 PM snack- orange
6 PM Dinner: bowl of minestrone soup, bread, 1 T butter, water to drink
9 PM snack granola bar
My diary is public. I don't have a restrictive diet plan other than calorie deficit. I prelog my food for the day every morning. I try to stick to my calorie goal of 1200 and get enough protein. I've lost 25 lbs.
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I tend to have a light breakfast and lunch, then a bigger dinner. This worked for me. When I was losing, my calorie goal was 1200 (I'm short and didn't have that much to lose) so there was no room for snacks. Here's what was typical for me on a non-workout day:
Breakfast: Dry cheerios and Greek yogurt (around 200 calories)
Lunch: Veggie-only salad with light dressing (around 300 calories)
Dinner: Grilled pork/chicken/steak/fish, roasted vegetables, rice or potatoes (around 700 calories)
On a workout day, I would add chicken to my lunch salad, a glass of wine at dinner, or some ice cream.
I lost 35 pounds to get to my ideal weight. Now that I'm in maintenance mode, I pretty much always have that wine and ice cream. 1 -
So far today...
8am: decaf coffee with liquid creamer, brown sugar.
9:30am: a free maple syrup donut at the office.
My weight is resetting to the lower end of my ideal range.
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Breakfast 7 a.m.: Light English muffin with PB2 and sugar free jelly, coffee
10 a.m. - cup of fruit with 1/2 cup 2% cottage cheese
12:00 noon - Today I had 3 oz. roast beef on a Tumaro Wrap (60 calories) with lettuce tomato onion & mustard and 1 oz. pretzels
2:00 p.m. - sugar free jello with 2 tbsp fat free cool whip
3:00 p.m. - nonfat greek yogurt
4:30 p.m. - Special K protein bar on my way to the gym
7:00 p.m. - 5 oz grilled chicken, 1 serving baked french fries & a cup of steamed veggies.
9:00 p.m. - Skinny Cow chocolate ice cream cone
I've lost 77 lbs eating like this, and am at a healthy BMI. I'd still like to lose another 9 lbs.2 -
I'm short (5'0ish) and only about 20-25lbs from goal. ~1200 cals. This helped me lose 15lbs in a few months with an ofc job and not much exercise.
8am- 1/2 c egg beaters, 14g lite shredded cheese, 2 pcs 45 cal toast, 14 g lite butter = 230 cals
10am- 150g carrots, 2 T lite zesty Italian =87 cals
12pm- 85-90g canned chicken, salsa, 30g special k cracker chips, 2 baby whole pickles = 230 cals
2 pm- 130g gala apple slices, light & fit vanilla yogurt = 137 cals
4pm- 1/4 c egg beaters, 1 pc 45 cal bread, 7g lite butter = 95cals
6pm- 3oz chicken breast, whole can of green beans, 28g lite shredded cheese all mixed together= 295cals OR another option I like is a whole can of baby peas onions & mushrooms with a can of chicken and 1/4 c Alfredo sauce mixed up= 340 cals
Dessert- cup of cashew milk, Splenda to taste, strawberries & blueberries = 105 cals1 -
Usually something like
Breakfast: weetabix with a small amount of semi skimmed milk and a cup of tea. At the weekend I'll either have the same, some kind of egg on toast or eat out if we're feeling fancy.
Lunch: salad with 2 boiled eggs (lettuce, cucumber, pepper, spring onion, celery, beetroot, mushrooms, sweetcorn)
Dinner: variable, but usually a quarter of a plate of meat or fish, a quarter of carbs or grains, and half a plate of vegetables or salad.
If I've had no snacks throughout the day I will have a fruit salad and yoghurt for dessert.
This usually fulfils my goals of 1500 to 1750 calories a day and is resulting in one or two lbs loss each week. I drink around 2 litres of water throughout the day.1 -
So my average day:
Breakfast: 2 scrambled eggs with nothing added but cooked in 5g of butter with 2 rashers of bacon (fat cut off) cooked on the george Forman (can't remember calories but I know it's less than 300)
Lunch: 3 beef skewers. (300cals) These are sometime shop bought but if not the following recipe will make about 6.
200g of lean minced beef
One egg
1 red pepper chopped and diced
Mix together in a bowl and form into sausage shapes, slide into a skewer. Refrigerate and cook on the george Forman (I love my george!)
Snacks-small packet of crisps (under 100 cals) and a small chocolate bar (107 cals)
Dinner-sirloin or fillet steak with 20g of steamed green beans (350-400cals depending on size of steak)
On workout days I'll probably have a protien shake (187 cals) at some point in the day and some fruit afterwards. My portions may also be slightly bigger and I'll add carbs to my lunch and dinner (fries cooked in my actifry or mash with a little butter) on workout days.
I workout on average 4 days a week. In 6 weeks I've lost just under 12lbs. Just another 3lbs to go! 1 -
Currently on poverty macros:
Tea and a banana when i wake up
1st training
Breakfast - oats and eggs
Mid day - full fat yoghurt and a fruit
Lunch - meat usually chicken, some vegetables and either rice or potatoes
mid afternoon - banana + PB
2nd training and PWO whey, red berries and 2% milk
Meat + rice or potatoes, vegetables
If any proteins left a cottage cheese before going to bed.
I usually tend to fit my macros but on 2200 calories I need to be rather boring with my choices and ensure I eat things that fill me up and feed my trainings.1 -
depends. Im just getting back into logging and follow a 12pm/4pm/7pm eating schedule (16/8 fasting and have a snack at around 8pm - dont get hungry or time for early breakfasts!)
first meal is usually a rice with veg and meat/fish dish. Flavour the rice with soy sauce or stock.
my 4pm "snack" is usually fruit,yogurt maybe some granola or cereal with yogurt on top.
last meal is a "proper" meal. Like a meaty spaghetti dish or meat and potatoes to fill me up.I get more hungry around this time as Im more active from 3-7pm with school runs and childcare so need to fill up for the night! Anyone can add me by the way x
My goal is 1800cals currently, aiming for 1lb a week loss and do three 30min workouts a week plus walking for school runs and food shopping2 -
Vegplotter wrote: »Lovely to read everyone's meals.
I started really low (700cals) for 9 weeks, till I'd lost half my target weight. (14kg)
Breakfast
Milk shake 200ml milk, fruit, 10grolled oats
1 multi-vitamin (half the dose)
Lunch
4oz lean protein with salad or veg. A wholemeal crispbread sometimes.
Dinner
Big soup (any kind) 300ml
Crispbread sometimes
2oz Greek yogurt
35g fruit or tsp homemade strawberry jam
Snacks: loads of water, black tea, 2 pieces 85% organic dark chocolate.
No slimming products, no low fat dairy - everything 'real', fresh, organic if poss.
I never felt hungry, grumpy or tired.
Exercise: 10,000 steps per day walking, plus housework, shopping, gardening.
I lost 14 kg (that's 30lbs) in 9 weeks.
Now I'm increasing calorie intake gradually. (I have a theory that metabolism and calorie intake needs to increase as you get closer to your target weight. I'm Currently on 1200cals which means more protein, wholemeal carbs, and veg.
I'm female, 5'7".
I've been out to dinner once all this time, drank 3 glasses of wine, and had a few working sandwich lunches. I weigh everything, I don't cheat.
700 calories a day for 9 weeks is extremely unhealthy and dangerous unless you are under a doctors supervision. Please don't recommend this for anyone.3 -
I drink LaCroix Sparkling Water in all different flavors during the entire day. Really curbs my appetite!
5a: Wake up, Coffee w/1T flavored creamer.
5:30 - 6:30: Workout - always cardio followed by weights
7:30a: Coffee w/2T cream, 1 packet of (real!) sugar
1:00p: Lunch, which is typically a Lean Cuisine or Amy's Light & Lean meal.
4:30: I'm home now, and have 28g of Trader Joe's white cheddar corn puffs, and a LaCroix sparkling water.
6:30: Dinner. Always 4z of protein of some type, and lots of vegetables. That can look like steamed veggies, or most frequently it is a huge salad of veggies and grilled chicken. I measure my salad dressing religiously, and always add a bit of cheese (28g) and something crunchy, like tortilla strips (14g). Every now and then I'll have spaghetti (always measured/weighed) and meat sauce. Mostly just protein & veggies, however.
7:30: My one indulgence of the day, a 3z vodka/soda cocktail. If I have enough calories left in my day (I usually do), I'll have more puffs or some light white cheddar popcorn (again, always weighed out!)1 -
Breakfast (300 - 350 calories): 2 eggs, English muffin or yogurt/oatmeal/cream of wheat with PB2 powder and brown sugar or cereal with soymilk and toast with PB
Morning Snack (50 - 150 calories): Graham cracker sheet with PB or Baby Bell cheese or Light and Fit yogurt
Lunch (300 - 400 calories): wrap with some protein (tuna or lunch meat), spinach (or some other veggies), and a Laughing Cow wedge with veggies or chips or cottage cheese, tuna, and veggies all in separate containers or a big salad with poppyseed dressing
Afternoon Snack (100 calories): Light and Fit yogurt or Smart Pop Kettle popcorn
Supper (350 - 400 calories): marinated chicken breast (the flavors vary from Asian, Mexican, BBQ), a medium sweet potato, cottage cheese or a stir-fry with lots of veggies and some protein or stuffed bell pepper (the style varies from Mexican to Italian to a cheeseburger-type stuffing)
If I have calories left over, I'll have a couple Ghirardelli chocolate squares (120 - 140 calories) or single serve ice cream cup with some PB (160 calories) or an Outshine fruit bar (60 - 80 calories)1 -
Breakfast: coffee, 2% plain greek yogurt, berries. some original kashi mixed in yogurt if I feel like it.
Lunch: couple of options:
1) leftovers from night before +/- salad or leftover veg
2) chicken burgers with vegetable (broccoli, asparagus, green beans) and shiritaki noodles and sauce
3) tuna with a bit of mayo, avocado, and lemon with a few triscuits
4) shrimp with soy sauce, wasabi, a tsp of spicy mayo, cucumber, avocado and seaweed snacks (a.k.a. sushi in a bowl)
Dinner: many different options
1) salmon with rice and veg
2) white fish (flouder or cod usually) with potato and veg
3) any number of asian stir fry kind of dishes with either ground turkey or white or dark meat chicken or shrimp served over rice with veg
Occasionally pasta or a noodle dish.
Usually some fruit for dessert1 -
Protein shake and 200g potato post fasted-workout: shaker cup and microwave potatoes to eat after gym in car
Chicken, broccoli, zuccini, carrots, eggplant, and potatoes for lunch: pan sear chicken breast microwave eggplant and potato, add eggplant, carrot, zuccini to food processor (lemon juice, garlic, salt optional) and shred, don't blend. Eat potato whole or cut with salt/pepper - KEEP skin
Eat broccoli raw
Broccoli, spinach, and garlic in 3-4 egg omelette , greek yogurt, and some legume for dinner
I keep broccoli raw here too, legume can be black beans, moong beans, kidney beans, shelling beans etc
2200 is very low cal for me so
3-4 times a week 2-3 cups of ice cream. Or Froyo/more indulgent sundae depending on how much energy I need.
I adjust cals by adding in coconut oil for fats, changing amount of potato for carbs, and chicken breast/greek yogurt for protein. Add ons like fruit or subbing veggies is HIGHLY IMPORTANT to staying sane.
Also, if you're working out hard enough, don't worry if you eat too much ice cream one night or have to drop your diet to eat out with friends. Just use the extra energy for work and/or gym
I've been losing 1-2 lb per week at 2200 kcals @ 155 currently, train 45 min - 1 hr each day.1 -
I added you so you can see my diary is yours open? My food varies but typically
Breakfast : Banana and yoghurt
Lunch : soup and Sandwich/baked potato/salad
Dinner : chilli/curry/pasta/wraps
Snacks: olives/oatcake and cheese spread
At the weekend I sometimes have wine.1 -
I'm currently in maintenance so my calories are a bit higher, but the schedule hasnt really changed, these are NOT specific times, just a rough estimate of when I generally eat, if I'm not hungry I skip snacks.
6:00 45 min bootcamp class or run
7:00 Protein shake/bar after morning workout
9:00 greek yogurt
11:30 lunch (leftovers, generally 350-400 calories and minimum of 15g protein)
30 minute walk after lunch
3:00 "fun sized" candy and nuts/roasted chickpeas
6:00 Dinner (At least 2 servings of vegetables, min 25g protein, usually involving cheese, beans, grains and/or eggs)
8:30 Protein bar (or ice cream if my macros looks good)1
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