Plan for meals? Realistic?

zmz87
zmz87 Posts: 9 Member
in Food and Nutrition
So I am not a breakfast person. I am trying to stay between 1400-1600 calories and have about 70lbs total to loose. I am looking for something modifiable but will keep me motivated to drop the weight. I am also burning at least 250 cals a day intentionally with excerxise.

Breakfast:
high protein low carb shake powder (80-120 cals)
Milk or coffee 0-120cals
1 Fruit or egg (apple, clementine, plum) 70-100cals

Lunch: option 1 high fiber oatmeal with whole fruit
Option 2 or low carb high protein shake, 160-180 cals,
Salad or other veggies (40-70) with option 1 or 2
Or option 3 beans (350)

Supper: varies
3-4 oz beef or chicken
1 sweet potato or 1 serving of whole grain starch (150-200)
1 serving of greens (50)

Snacks: fresh unsweetened tea or lemon water
Greek yogurt non fat unsweetened or glass of milk (120 cals)
Carrots or other veggie (50-100 cals)
Air popped pop corn (100cals) or fruit in season
1 mini chocolate (50-75 cals)

Replies

  • Millicent3015
    Millicent3015 Posts: 374 Member
    That's a realistic meal plan if it's realistic for you. Just vary it from time to time so you don't get bored with it. You can prelog all your meals so you can use all the options you've listed. I would say maybe have some veg like asparagus or broccoli with your breakfast egg, or you can do a spinach omelette. Tea/lemon water isn't a snack, so you can have something else with it. Don't restrict foods you like, it may make you frustrated or crave them. You can eat what you want at any time you want, all you need to do to lose weight is eat at a calorie deficit, so don't make it harder than it has to be.
  • zmz87
    zmz87 Posts: 9 Member
    nutmegoreo wrote: »
    If you aren't a breakfast fan, why are you eating it? You can split up your calories throughout the day as you wish. It looks like you are probably getting enough protein out of that. Looks like your fat might be a bit low. How many of each are you getting? I like that you are fitting in some treat foods. For me, life would be miserable without some treats now and again. [/

    I have issues with insulin resistance and need to take metformin multiple times a day. I don’t like eating a lot in the morning, but I have to or I feel sick. I rather drink something or have something very light.
    I do find if I don’t eat breakfast I am starving for lunch. And ravenous for supper.
  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    zmz87 wrote: »
    nutmegoreo wrote: »
    If you aren't a breakfast fan, why are you eating it? You can split up your calories throughout the day as you wish. It looks like you are probably getting enough protein out of that. Looks like your fat might be a bit low. How many of each are you getting? I like that you are fitting in some treat foods. For me, life would be miserable without some treats now and again.

    I have issues with insulin resistance and need to take metformin multiple times a day. I don’t like eating a lot in the morning, but I have to or I feel sick. I rather drink something or have something very light.
    I do find if I don’t eat breakfast I am starving for lunch. And ravenous for supper.

    Fair enough. I just wanted to be sure it wasn't because you thought you had to eat it to lose weight. There are so many dieting myths out there.
  • zmz87
    zmz87 Posts: 9 Member
    I am also supplementing with vitamins to help with known deficiencies, vitamin d, folic acid, and b12, iron ect. and they don’t settle on an empty tummy.

    Those snacks are typically what I would eat in one day, not one pick and choose. I drink a ton of water normally, so the lemon water or tea is addition to regular water. My dr suggested lower carb but not keto, trying to cut out added sugars and switch to Whole Foods. Just wanted to make sure I wasn’t depriving myself of needed nutrients. And I actually have switched to vanilla protein shake with coffee for (120cals) instead of 400+ calories drinks at restaurants.

    It does look like I might want to switch to whole milk or butter for the starches to balance it out.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Is this sustainable for you to have a small list of food to choose from? Is it food you really like or are you giving up a lot of foods? Does it clash with the way other people in your life are eating? Have you logged a sample day of your plan into the food diary to see if it meets your goals?

    For weight loss you just need the right number of calories. Your particular preferences or needs are individual and you will find out if the type of food you choose to eat works to help you feel satisfied, etc. Some people find a limited diet works for them and other people get stressed out trying to stick to what looks good in writing but doesn't really fit their world.
    Try it for a few weeks and see how it works for you. If it is hard to stick to make changes.




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