Meal Plan
kelseyessex
Posts: 122
I just got this off another post and thought it might help some of us with what to eat etc:-
"You eat. Just plain, normal food, like, anybody else does.
Try three meals a day and some snacks. Be sure to eat breakfast.
Get lots of protein. Some examples:
-beef (though I wouldn't recommend consuming a ton of red meat)
-chicken
-fish
-pork (though not as great as the others)
-eggs
-milk
-cottage cheese
-yogurt (especially Greek yogurt)
-cheese (just try to watch your fat intake. I live for string cheese!)
-beans
-tofu
-any kind of nut (the problem with nuts is that they have more fat than protein, so be careful)
Get at least 20 grams of fiber. Fiber is in fruits and vegetables and whole grains.
Unless you're under 5 feet tall, you probably SHOULDN'T eat just 1200 calories a day. Try to eat more. At least 100 more.
Try whole grains (I find them better than regular white bread), fruits, veggies, and lean meats for meals.
An example of a dinner/lunch: 1 serving (3-4 oz) of lean meats, a serving (or two!) of vegetables, and a serving of carbs (like brown rice, etc). This could be a tasty meal of grilled chicken breast, roasted asparagus, cauliflower, and brown rice pilaf. Very yummy and pretty good on calories and protein, and fiber.
My breakfast, for example, is 1 red potato, 1/2 bell pepper, 2 egg whites, 1 whole egg, and a pinch of salt. I start the potato by cutting it into small cubes and getting into a medium sized skillet with a little bit of olive oil, and a little bit of salt. Once the potatos are almost done, I add my bell pepper, which is sliced into small pieces. While those are cooking, I scramble my egg and whites together in a coffee mug. Once the the peppers and potatos are almost finished, I add the egg scrambled and cook. Makes a delicious meal for under 400 calories, and it's REALLY filling. I usually add a glass of milk for some extra protein.
Also, and this is MY OPINION ONLY (flamers, please put away your torches), eat your exercise calories. I know it sounds counter-productive, exercising and then eating it back. But your body is like a car. It needs fuel. If you go and drive your car 500 miles, you need to put more gas in your car to keep it running, right? Otherwise it will just sputter and die. Your body is similar. Not only can consuming too few calories cause stalls in weight loss, it's not good for your body. Your muscles need fuel (calories) to continue to function. Your heart is a muscle, and the last thing you want is for your heart to stop functioning because you didn't give it fuel.
Make some friends on MFP. If you have awesome, supportive friends, they will help you pick yourself up if you ever fall down. I LOVE my friends for this.
Don't think you can't treat yourself. There are tons of things you can eat. Don't think of this as a diet. It's a lifestyle change. You want to do this for the rest of your life, so you will never have to restrict calories again. I love fruits and veggies now, and I love exercising (when I have time, lol). I eat cupcakes and stuff occasionally, too. There's nothing off-limits for me, because if you tell me I can't have it, I will want it more.
Sooooooooooo.
I think those are all my tips. If I have more, I'll add them. "
IF ANYONE HAS ANYMORE TIPS ON MEAL PLANS/EXERCISE PLEASE REPLY TO THIS POST
mwah xx
"You eat. Just plain, normal food, like, anybody else does.
Try three meals a day and some snacks. Be sure to eat breakfast.
Get lots of protein. Some examples:
-beef (though I wouldn't recommend consuming a ton of red meat)
-chicken
-fish
-pork (though not as great as the others)
-eggs
-milk
-cottage cheese
-yogurt (especially Greek yogurt)
-cheese (just try to watch your fat intake. I live for string cheese!)
-beans
-tofu
-any kind of nut (the problem with nuts is that they have more fat than protein, so be careful)
Get at least 20 grams of fiber. Fiber is in fruits and vegetables and whole grains.
Unless you're under 5 feet tall, you probably SHOULDN'T eat just 1200 calories a day. Try to eat more. At least 100 more.
Try whole grains (I find them better than regular white bread), fruits, veggies, and lean meats for meals.
An example of a dinner/lunch: 1 serving (3-4 oz) of lean meats, a serving (or two!) of vegetables, and a serving of carbs (like brown rice, etc). This could be a tasty meal of grilled chicken breast, roasted asparagus, cauliflower, and brown rice pilaf. Very yummy and pretty good on calories and protein, and fiber.
My breakfast, for example, is 1 red potato, 1/2 bell pepper, 2 egg whites, 1 whole egg, and a pinch of salt. I start the potato by cutting it into small cubes and getting into a medium sized skillet with a little bit of olive oil, and a little bit of salt. Once the potatos are almost done, I add my bell pepper, which is sliced into small pieces. While those are cooking, I scramble my egg and whites together in a coffee mug. Once the the peppers and potatos are almost finished, I add the egg scrambled and cook. Makes a delicious meal for under 400 calories, and it's REALLY filling. I usually add a glass of milk for some extra protein.
Also, and this is MY OPINION ONLY (flamers, please put away your torches), eat your exercise calories. I know it sounds counter-productive, exercising and then eating it back. But your body is like a car. It needs fuel. If you go and drive your car 500 miles, you need to put more gas in your car to keep it running, right? Otherwise it will just sputter and die. Your body is similar. Not only can consuming too few calories cause stalls in weight loss, it's not good for your body. Your muscles need fuel (calories) to continue to function. Your heart is a muscle, and the last thing you want is for your heart to stop functioning because you didn't give it fuel.
Make some friends on MFP. If you have awesome, supportive friends, they will help you pick yourself up if you ever fall down. I LOVE my friends for this.
Don't think you can't treat yourself. There are tons of things you can eat. Don't think of this as a diet. It's a lifestyle change. You want to do this for the rest of your life, so you will never have to restrict calories again. I love fruits and veggies now, and I love exercising (when I have time, lol). I eat cupcakes and stuff occasionally, too. There's nothing off-limits for me, because if you tell me I can't have it, I will want it more.
Sooooooooooo.
I think those are all my tips. If I have more, I'll add them.
"IF ANYONE HAS ANYMORE TIPS ON MEAL PLANS/EXERCISE PLEASE REPLY TO THIS POST
mwah xx
0
Replies
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I was looking around for some meal plans and I found a few. Here is a breakfast one that sounds good too.
Potato, Bacon and Egg Scramble
prep time:10 min
start to finish:20 min
makes:5 servings
1 1/4
pounds small red potatoes (8 or 9), cubed
1 1/2
cups fat-free cholesterol-free egg product or 6 eggs
1/3
cup fat-free (Skim) milk
1/4
teaspoon salt
1/8
teaspoon pepper
1
tablespoon olive or canola oil
4
medium green onions, sliced (1/4 cup)
3
slices bacon, crisply cooked and crumbled
1.
Heat 1 inch water to boiling in 2-quart saucepan. Add potatoes. Cover and heat to boiling; reduce heat to medium-low. Cover and cook 6 to 8 minutes or until potatoes are tender; drain. Beat eggs, milk, salt and pepper with fork or wire whisk until well mixed; set aside.
2.
Melt butter in 10-inch skillet over medium-high heat. Cook potatoes in butter 3 to 5 minutes, turning potatoes occasionally, until light brown. Stir in onions. Cook 1 minute, stirring constantly.
3.
Pour egg mixture into skillet. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with bacon.
Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 380mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 3g); Protein 12g Percent Daily Value*: Vitamin A 10%; Vitamin C 8%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 1 1/2
And here is a snack idea
On-the-Go Snack Mix
prep time:10 min
start to finish:10 min
makes:6 servings
1
bag (3 oz) butter-flavor 94% fat-free microwave popcorn, popped (about 12 cups)
2
cups MultiGrain Cheerios® cereal
1
teaspoon ground cinnamon
1/2
cup diced dried fruit and raisin mixture
1.
In large bowl, toss popcorn, cereal and cinnamon. Add fruit and raisin mixture; toss.
2.
Store snack mix loosely covered.
Nutritional Information
1 Serving: Calories 110 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 200mg; Total Carbohydrate 24g (Dietary Fiber 4g, Sugars 7g); Protein 2g Percent Daily Value*: Vitamin A 6%; Vitamin C 8%; Calcium 4%; Iron 35% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 1 1/20 -
Here's a great breakfast I love:
Creamy Caramel Pear with Granola
1 small pear (approx 1/3 pound)
1 Tbsp Caramel syrup - sugar free and fat free
1/4 cup light Ricotta cheese
1/4 cup granola
Peal and cut pear into bite-sized chunks. Place in 8 oz bowl and spray with butter flavored Pam. Cover and microwave 2 minutes. Allow to stand in micro 2-5 more minutes. Top with caramel, ricotta, and granola. Cover and microwave 1 more minute. Stir and enjoy. With the products I use it's about 300 calories.0
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