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Meal plan

rosiestabler1984
rosiestabler1984 Posts: 20 Member
edited December 2024 in Health and Weight Loss
Would love for someone to do me a realistic meal plan. Anyone out there who can help pleaseeee
I’m 5ft 7 58.9kg age 35 lightly active (looking after little boy)
I’m useless at eating well unless I have a plan but no good at what I should and shouldn’t have etc please help. I’m stopping smoking in 2 days so want to get into a good healthy plan anyone helpppp

Replies

  • TeaBea
    TeaBea Posts: 14,517 Member
    Is your goal weight loss? If so, then total calories consumed are key. You can eat well and gain weight, or poorly and lose weight (or visa versa).

    Plug your stats into MFP and choose a weekly weight loss goal. Eat food you enjoy; but measure those portions and log them. Meet your calorie goal everyday and you lose weight.

    If you find you are hungry, look for foods with protein, fiber and fat. Those are filling components, but you will have to figure out which fits best for you. Measuring and logging "regular" foods is an eye-opening experience. You will learn that some foods don't fit into your calorie budget well. Tweak your food choices over time and you will (have learned a lot) and have a personal eating plan for life.

    Weight loss is just the first step. Keeping the weight off is a life time endeavor. No "eating plan" now is going to help you do that.
  • cc3833
    cc3833 Posts: 80 Member
    I know you want to get started right away with getting healthy. But @RelCanonical is right. It's really really hard to do both. I quit 7 months ago and just quitting alone was hard enough. I tried to make good food choices but I struggled a lot because one of my stress outlets was no longer there... unfortunately at times that meant I turned to food. Wish I could say I don't crave a de-stress cigarette from time to time :-/ It definitely is easier than it was the first couple of months.

    I use an app called "Stop Smoking - EasyQuit Free". I like it because it shows me how much money I have saved, how much health I have gained back, and it gives you achievement trophies. Maybe that will help? Good luck!
  • rosiestabler1984
    rosiestabler1984 Posts: 20 Member
    Thankyou rel, I was thinking that too just concentrate on stopping first and just get more active by going out more when I crave a cig ha ha going to be hard but worried I gain loads of weight but like you said one step at a time thankyou
  • rosiestabler1984
    rosiestabler1984 Posts: 20 Member
    Teabea, Thankyou for your in put. I guess I know what’s good and bad so just need to stop eating “rich tea” biscuits which I just can’t seem to stop doing ha ha I’m eating under my calories and I fill up but then couple hours later severe hunger so eat anything in sight as I’m not prepared with a healthy snack!!
  • Annie_01
    Annie_01 Posts: 3,096 Member
    Any meal plan should be based on the foods that you like not on someone else's preferences. Your first step should be figuring how many calories you have to work with. Then decide how you want to split those calories up between the meals that you eat. It is a lot of work and takes some time but gets easier as you go along.

    For me I eat 2 main meals a day...brunch and dinner. I also usually have a snack mid afternoon and sometimes at night. I usually eat 400-500 calories at brunch and 500-600 for dinner. That leaves me plenty for afternoon and nighttime snacks (usually fruit and/or yogurt).

    I then went through my favorite meals and recipes to make them fit into my calorie allotments. I find that it is easier to stay on track if I am enjoying my food. To make things easier I like to meal prep so that I have things fixed and already portioned out.

    Doing things this way has been a lot easier for me because I am able to fit in the foods that I love...pasta, Asian dishes with rice and even pizza.
  • RelCanonical
    RelCanonical Posts: 3,882 Member
    rosiestabler1984 wrote: »
    Thankyou rel, I was thinking that too just concentrate on stopping first and just get more active by going out more when I crave a cig ha ha going to be hard but worried I gain loads of weight but like you said one step at a time thankyou

    Increased food cravings is a common side-effect of quitting smoking so I wouldn't want you to feel too guilty about it!
  • AnnPT77
    AnnPT77 Posts: 35,320 Member
    rosiestabler1984 wrote: »
    Thankyou rel, I was thinking that too just concentrate on stopping first and just get more active by going out more when I crave a cig ha ha going to be hard but worried I gain loads of weight but like you said one step at a time thankyou

    When you feel like you're ready, the thread below outlines a process for gradually remodeling your eating in a positive direction. In conjunction with a calorie goal from MFP, following it could help you lose weight (it worked for me, 50 pounds loss, and 3 years maintenance). But it doesn't literally tell you what to eat, so might not be your cup of tea. :)

    http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/

    If you like, you can just keep eating as you are (maybe just paying attention to your patterns so you avoid calories increasing materially), and start with that "activity instead of cig" thing with something very doable like walking or some simple floor exercises you can do it home. Then, phase in some new eating habits gradually, and even increase activity later if that seems fun.

    This doesn't need to be a painful or difficult process, just a gradual phasing in of new habits that better support your health and happiness.

    Best wishes!
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