Enough nutritional value in this diet?

gettingto65
gettingto65 Posts: 78 Member
edited November 15 in Food and Nutrition
Hi,

I do well sticking to roughly the same thing to eat each day. I'm hoping someone can judge my meal plan please?

Breakfast - porridge w raspberries
Lunch - roast vegetable salad
Dinner - Legume/Vegan chilli (lentils/black beans/kidney beans/vegetables & spices)
Snacks - chickpeas, mandarin
Realistically I'll also have a little sweet treat a couple times a week but will be within calories.

I'm aiming for around 1500-1600 calories per day. Im trying to get into 5:2 too so don't want too few calories (or too many!). I'm female, 5'7 and needing to lose around 60lb. I don't eat meat/eggs so am wary of keeping my iron/protein levels up, preferably by way of real food compared to protein products.

Any suggestions to better this plan are very welcome!

Replies

  • tapwaters
    tapwaters Posts: 428 Member
    It looks pretty good. I am vegan and keep a Friend-open diary, I keep within my desired macros and eat a nutritionally balanced diet between 1200 and 1500 cals, and I've lost about 120lbs. Feel free to add me :)
  • biancat07
    biancat07 Posts: 1 Member
    Pescitarian here! I too worry about protein and iron consumption. What are some of y'alls favorite meals?? I'm tired of eating beans and tuna
  • ClubSilencio
    ClubSilencio Posts: 2,983 Member
    Need more fats. Add some nuts, seeds, avocado, olive oil.
  • UltraVegRunnerBabe
    UltraVegRunnerBabe Posts: 163 Member
    Add spinach to all your savory dishes. Also, blackstrap molasses is good for iron.
  • gettingto65
    gettingto65 Posts: 78 Member
    Thanks everyone :)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    As your diet is already restricted (vegetarian), it's important that you do eat all the other things you can eat, and that you vary your intake. Your template is fine - but have different fruits for breakfast and snacks, different vegetables for lunch and dinner, make porridge from different grains each day, and for snacks you can have different kinds of nuts in addition to chickpeas. I can't see any milk, butter or yogurt, are you a vegan? If not, add dairy. At any rate, make sure you get enough fat - use sensible amounts of vegetable oils in your lunches and dinners.
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    Calcium and fat look low on that plan.

    Add in some fortified soy milk for drinks or with the porridge, add soy beans to your chilli. Chia and sesame seeds are great on salads and with the porridge for both fats and calcium.
  • gettingto65
    gettingto65 Posts: 78 Member
    Thanks! Will definitely look into all that. I'm not vegan though prefer to avoid animal based products on a regular basis. I have almond milk in my porridge purely out flavour preference. I'll definitely add some nuts and seeds to my diet and mix up the fruit and add some leafy greens to my two later meals. And an oil based dressing for lunch to up the fats a little too? Just wary of keeping within calories!

    Thanks again, really appreciate it xx
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