Looking for help with a meal plan.

bombfacter
bombfacter Posts: 3 Member
edited November 2024 in Health and Weight Loss
Whats up guys. Im 18 looking for a meal plan... i really dont have money to spend on a nutrionist so maybe someone can help me lay out a basic one that i can use for 30-60 minutes of cardio like 4 times a week. Im trying to just lose weight rn and not gain muscle. Im 274lbs and 6 foot. Thanks...

Replies

  • Old_Cat_Lady
    Old_Cat_Lady Posts: 1,193 Member
    Google: Healthy meal ideas. No one is going to set up a weekly meal plan depending on your likes for free. At least give it a try.
  • bombfacter
    bombfacter Posts: 3 Member
    TheWJordinWJordin wrote: »
    Google: Healthy meal ideas. No one is going to set up a weekly meal plan depending on your likes for free. At least give it a try.

    I dont know which foods are good for what and stuff. I just need something simple to follow
  • threec
    threec Posts: 97 Member
    Eat what you like, be painfully accurate with your logging and remain at a deficit and you'll loose weight
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    bombfacter wrote: »
    Whats up guys. Im 18 looking for a meal plan... i really dont have money to spend on a nutrionist so maybe someone can help me lay out a basic one that i can use for 30-60 minutes of cardio like 4 times a week. Im trying to just lose weight rn and not gain muscle. Im 274lbs and 6 foot. Thanks...

    Start using the food diary here and just log what you normally eat. Log exercise and eat some of your exercise calories.
    You will see if you are eating the right amount of calories, protein, carbs, etc for your goal and can start adjusting your diet using foods you like.
    It is a pretty good idea to meet your protein goal and eat several servings of vegetables and fruits a day.

    If you want a meal plan do an internet search for ample meal plans for your calorie goal. Probably 1700-2000 calorie meal plans would be a starting point for you to get food ideas from.
    Look at other people's food diaries with similar goals to get food ideas.

    Some MFP threads you may find useful:
    http://community.myfitnesspal.com/en/discussion/10518784/healthy-food-choice-on-a-budget/p1
    http://community.myfitnesspal.com/en/discussion/10500423/costing-a-lot-more-money-to-eat-healthier/p1
    http://community.myfitnesspal.com/en/discussion/10490067/most-healthy-food-options-are-very-expensive-and-im-on-a-very-poor-budget-what-to-do/p1
    http://community.myfitnesspal.com/en/discussion/10532249/do-you-eat-what-you-want/p1
    http://community.myfitnesspal.com/en/discussion/10316646/but-what-did-you-really-do-to-lose-weight/p1
  • blambo61
    blambo61 Posts: 4,372 Member
    Skip breakfast (no planning necessary). Eat a big salad for lunch with some protein in it (go buy the stuff and get different kinds of protein-eggs, fish (tuna or salmon), beef, etc.) and make it big enough so your full (don't add a lot of cheese or oils or other high calorie stuff in it but do put 25-50 g of protein in it). No snacks tell dinner. Eat whatever you want for dinner and snack after that but eat nutritious food first and have only a small desert after. See if you lose weight. No measuring, weighing, counting calories necessary. If you don't lose weight, make the evening meal time shorter to 3-hours, then 2-hrs, then 1-hr if needed. Eat tell full each time you eat so that you will be satisfied and keep doing the diet. If the scale says your losing, there is no need to track the calories. If that all fails, then track your calories. You can also skip the lunch and just go for the evening eating window. That is how I lost my weight and have eaten ad libitum in a 4-hr eating window without tracking etc. Very liberating not having to plan a breakfast and lunch also.
  • Evamutt
    Evamutt Posts: 3,008 Member
    I eat lots of veggies, some with cheese sauce plus protein...I buy the 3lb lean ground turkey & make 4.5oz patties, makes about 9. Also make boneless/skinless chicken thighs, grill or pan fry with a dab of olive oil. I like to marinade it in teriyaki first something. Fish is good, canned chicken breast or tuna. Also make a large salad & add the turkey patty, or chicken, hard boiled egg, be careful on salad dressings. Red wine vinegar is almost 0 calorie, I also love Ken's lite northern italian dressing. I use 2 Tbl then add red wine V for more flavor & 2 Tbl of grated Parmesan cheese. I use a lot of substitutions so I can have more, like powdered peanut butter, Kraft non fat cheddar cheese grated, egg beaters,non fat half & half, Ham is low cal, good for omelets. I use rice cakes, the lower cal bread for open face sandwiches, lite mayo , lower cal popcorn. non fat plain greek yogurt can be mixed with couple Tbl of cool whip for dessert. Weigh everything & drink plenty of water. I like to add some tea for flavor. I don't use sugar.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    My go-to breakfast is 1 cup of seedless grapes or blueberries, topped with a 6oz container of Greek yogurt, with a granola bar crumbled on top. (Nature Valley bars come in 2-bar packets. I use half a packet).

    Eat what you like within your calories. Try to hit your protein target first and foremost.
  • Mccloud74
    Mccloud74 Posts: 788 Member
    edited September 2017
    Here's a few meals that I tend to rotate (I'm a creature of habit):

    Breakfasts: Steak, bacon or fish with either a cheese slice or half an avocado (today I've got baked plaice & half avocado for 200 cals)
    Lunches: chicken in Parma ham, sausages, lamb chops, mince...and have these bulked up with veg (green beans, peas, carrots, peppers, asparagus...)
    Dinner: I tend to go light on dinner so white fish, chicken stir-fry, pork chops, small steak (120g)...again bulked up with veg

    I also try to rotate my carbs weekly / fortnightly. So one week I'll have my carbs with lunch and the next week I'll have my carbs at dinner. I mainly opt for sweet potato, white potato, polenta or white basmati rice.

    Calorie allocation...MFP has set me 1200 so I aim for 300 (B), 500 (L), 400 (D) - I'll have a snack if these fall below.

    I also weigh everything so can be pretty spot on with the calorie count. Or the scanning tool on the MFP app is really handy.

    Spices are amazing to pack flavour in and warmer spices have good benefits (paprika, cumin, cayenne pepper, turmeric & chilli for example)

    Garlic is KING - albeit a bit anti-social :smile:

    Also water, we often mistake thirst for hunger - so get your liquids up! I aim for between 2.5 & 3 litres a day. But I run so need the hydration.

    Good luck :smile:
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You don't need to be given a meal plan, and you certainly don't need a nutritionist, unless you have any issues, like allergies or an eating disorder.

    You're overweight, so you need to eat less. That will make you lose weight. You can eat anything and lose weight, as long as you have a calorie deficit. MFP has given you a calorie goal to hit. If you log your food intake, all of it, and correctly, and hit that goal, every day, you will lose weight. This is pure maths, and something you don't have to try, just do.

    You don't have to know a lot about what foods are good for what. Nutrition for healthy adults is pretty basic. You need a balanced diet, but beyond that, you can eat whatever you want. Variety is good. Simple is good. Complicating simple is dangerous. But if you are completely clueless about what a balanced diet is, google Harvard Healthy Eating Plate.
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