Help Please - read my diary!

Is there any issues?

You don't seem to be eating much or enough protein.

I really hope your planning on quite a few snacks because your calories are really low.... And more veggies is always a good thing.

Is there any issues?

You don't seem to be eating much or enough protein.

^^ This. You've got a lot of fruit in there, which isn't bad. I would say sub out about half of your fruit for vegetables like broccoli, kale, spinach, green beans. If you want to take it to the next level, try soy beans, carrots, bell peppers, snap peas, or tomatoes to get in something *sweet* without overdoing the sugar that you are getting from fruit. More oats, less yogurt. Yogurt is good, but it should be more of a treat than a staple in your diet. If you're doing it for digestive reasons, try adding a probiotic or digestive enzymes to your diet. Overall, though, you're eating healthy. Keep up the good work!!!

ETA: I just went back and looked at your calorie intake. Fewer than 1200 calories is not a healthy goal. You'll notice that you'll drop weight really fast at first, but then you'll completely stop losing weight from such a low intake. Start at at least 1200 and up your exercise. If you're exercising at least 3 times a week, 1200 should be more than sufficient to allow you to lose weight.

sources of protein

nuts
Greek yogurt
tofu
meat


I agree with eating more veggies...not just greens. I have heard that you should eat a rainbow of veggies ( yellow, orange, green, red.... you get the picture) to get a variety of nutrients.

I am noticing a trend - a lot of people are telling me my protein is low. The problem with that is that I usually only eat meat on the weekends. Any other reccomendations for good sources of protein?

Thanks!

Yes, you can eat fish (fresh or canned), eggs or egg substitute, protein powders, ezekiel bread (a protein based bread). There are lots of non-meat options. Chicken is a very good source of protein since it's lean. If you're going for more vegetable sources, the only problem lies in not being able to eat enough of them to get an appropriate amount of protein. They're just not packed with it like animal based sources are. Soy protein powder is a vegetable based protein supplement that can help you reach your protein goals if taken once or twice daily.

I am noticing a trend - a lot of people are telling me my protein is low. The problem with that is that I usually only eat meat on the weekends. Any other reccomendations for good sources of protein?

Thanks!

Do eat fish? Canned Salmon or Tuna for lunch is great
Other baked fish for dinner
Cottage cheese
Low fat cheese sticks (like string cheese)
Farmers cheese (I like this because it's low in calories and sodium)
Peanut or Almond Butter
Oatmeal - the real kind, not instant
Eggs or egg whites if you have any cholesterol issues. I put 2 egg whites in my oatmeal every morning to boost the protein.

Feel free to look over my diary if you'd like for some ideas. I try to get at least 90+ grams of protein each day

I really like the GNC Total Lean Shakes. It has 25 grams of protien and can be used as a meal replacement or a snack. It has helped me in the protein area as well. I wasn't getting enough either.

Good sources of protein

Grilled/Steamed Chicken or Fish (Salmon or Trout are especially good), Griddled Halloumi Cheese in some extra virgin Olive Oil, Cashews, Almonds and Walnuts are good also. Switch from anything white to anything brown (Bread, Rice, Pasta).
Also restrict your Carb intake after Lunch.

More protein: you need to be eating way more than 50g/day. Add in eggs, fish, cheeses or even protein powder if necessary. Maybe try alternating to Greek yogurt, too-- it's much higher in protein.

Also, you do need more fat, most likely. Whole, natural fats (avocado, grapeseed oil, olive oil, even butter) would be a good addition. Margarine is nothing but chemicals.

You don't eat enough, and u don't get enough protein!

As I stated - I have not added any snacks as of yet - open to suggestions. I normally have snacks after workouts - but I haven't done them yet.

I don't just mean today, u do loads of exercise but don't eat back any of your exercise cals so you are netting only a couple of hundred calories which is not healthy when u only have a small amount of weight to lose.

This.

I've seen low nets or just low totals. You need to eat more. MFP already sets you at a deficit. If you don't eat your exercise calories back, you are netting WAY too low. Even on non-workout days, you need to eat more.

It's not a bad thing to go through veggies quickly when you have them in the house! Definitely buy them more.

There are lots of threads on here about vegetarian protein sources. Here are some suggestions for your meat-free, or low-meat days:
Yogurt (which you already seem to eat often, but some have more protein than others. Try Chobani Greek yogurt instead.)
Eggs
Cottage Cheese
Cheeses
Lentils and Beans (black, kidney, garbanzo, pinto, etc.)
Tofu
Seitan (wheat protein)
Tempeh
Peanuts & peanut butter
Tree nuts & seeds

And since you're not actually a vegetarian: fish

I just noticed your food notes - you're taking what the calculator says you will weigh in 5 weeks if you keep eating at those levels. Please know that the calculator doesn't factor in whether or not you are adequately fueling your workouts. Do some reading about eating back some of your exercise calories - I know there's a lot of contradictory opinions, but you'd be better informed and far less likely to damage your metabolism than just going by that calculated weight loss projection at the end of the day. It lies!

Besides, weight (the scale) is NOT the best measure of your progress. :flowerforyou: