A Typical Day of Eating

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.

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.

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.

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)

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.

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)

Open diary. I eat a lot of produce, nuts, Greek yogurt, and chicken. Pork, tuna, and eggs are other proteins. Not a lot of beef. Not as many grains as the food pyramid suggests. Not a lot of boxed stuff - i.e. I don't really buy a lot of crackers or Fiber One bars or pretzels/chips.

Today -

B: iced coffee with Splenda and half & half

Brunch: spinach, ricotta, onion egg white frittata & slice whole wheat bread with a healthier margarine & fruit topped with plain Greek yogurt sweetened with Splenda and half a fast food granola pack on top (fancier than usual, day off)

L/big snack: 2 servings mixed nuts, big peach

boneless skinless chicken thighs cooked according to a recipe, kinda like stroganoff & frozen broccoli with cheese sauce & a potato with healthier margarine and light sour cream

"dessert": more iced coffee

Snack later: probably a big serving of fruit with ? dunno yet.

Already hit protein and fat. Under 40% carbs atm. Usually eat 40-45% carbs.

I also have takeout/fast food days. I have salad for lunch pretty often and as a dinner side, too. Prewashed mixes plus whatever I have on hand with light dressings.

I eat 1,600 - 2,400 calories depending on Fitbit adjustments.

Skinnytaste.com is a great place for dinner ideas.

When I follow a regular day I usually eat:

Breakfast: Banana, large apple, 2 clementines with Coffee and Creamer
Lunch: Salad with vegetables, sandwich with vegetables, basically anything with vegetables
Dinner: Anything in proportion (Example: don't overeat the macaroni)

I eat anywhere from 1200-1500 calories. I try to stay at about 1300 calories most days. I am petite at only about 5'0 and a half. I also don't have a lot of weight to lose so my diet is not as restricting as some others.

I try to fill at least 2 meals with fruits and vegetables and by dinner I can eat whatever at long as I don't go overboard. Usually I drink water all day, even in the morning after coffee. I have a hard time eating meat regularly, other than chicken, so I often will eat macaroni or sandwiches on regular days. I try not to snack other than a cookie every day here and there.

Breakfast : 6 chocolate rice crackers and special K mjni breaks ( 1 packet )
At work I munch on biscuits or pop corn or sweets
For lunch , I have a wrap with gammon or eggs
I usually have another snack like 30g of chocolate weetabix and for Dinner its usually a toast with veggies on the side or pasta
Dessert : mini ice cream cone

I know , this is not healthy but I dont eat a lot so I actually still would have about 700cal left at the end of the day ( according to fitbit)
On the weekends , its usually burgers , pizza etc

Im on maintenance tho .

Typical day

Around 2pm - porridge (rolled oats, semi skimmed milk and water)
Around 5pm - eggs scrambled in microwave + baked beans, followed by an apple
Around 8pm - grilled chicken thighs (no skin), mashed potato, baked beans, runner beans, carrots, brocoli, followed by banana, greek yoghurt and a sprinkling of all bran

Depending on the portions can be between 1350 and 1500 cals. I'll often have a snack that adds a couple hundred more, especially if its been an early start to the day. Everything is weighed so the cals are tracked properly.

Two days a week I fast on 500 cals. My goal is to try and eat a daily average that comes out at around 1300 cals. According to my trend graph I'm losing around 6 pounds a month.