Post your healthy eating daily mealplan - what are you eating to lose weight, stay healthy?
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Anonymous
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Here's me thus far for the past 3 days... I'm new to this so trying to figure out what works and doesn't for me. I have a sweet tooth big time, whole wheat apple muffins are helping me curb my afternoon cravings for cakes and cookies and ice cream.
Feedback? What works for you? The afternoon stretch from lunch to dinner is very tough for me. Sitting at a desk for work, I like to snack just for boredom or as a mindless thing to do while I'm focusing on a task. I want to lose 8 pounds then maintain living a bit healthier while still enjoying good food sometimes still able to drink a glass of wine or have an occasional cocktail if possible. I love food, I love wine. I love an occasional nightcap. I'm from an Italian family, this is hard! 
Day 1 (~1500 calories) Breakfast: Two hardboiled eggs on slice of whole grain toast with 1/2 avocado. tsp olive oil Cold brew coffee with 2tbsp milk and 1 tsp sugar Lunch: Boneless/skinless chicken breast (leftover lemon chicken from dinner) over salad with a tsp of ranch dressing Snack: Whole wheat apple muffin Dinner: Thin cut dijon pork chop with green beans (no oil, just water and garlic powder) Day 2: (~1200 calories) Breakfast: 1 cup fage 2% yogurt with 1 tsp honey, fresh strawberries and blackberries Cold brew coffee with 2 tbsp milk and 1 tsp sugar Lunch: Two hardboiled eggs seasoned with everything bagel seasoning, with 1.5C peas/carrots/corn (frozen mix, leftover from another night) Snack: Whole wheat apple muffin and an apple Dinner: Leftover lemon chicken with salad with splash of red wine vinegar Dessert: Yasso fudge bar Day 3: (~1500 calories) Breakfast: 2 Kodiak Cake waffles topped with 2tbsp PB2 powder mixed with a little water to make a spread and sliced banana Cold brew coffee with 1/3 cup almond milk and splenda Midmorning snack: Peach Lunch: Whole wheat wrap with dijon mustard and a tsp of light mayo, leftover rotisserie chicken (skin removed), thin slice cheddar cheese, lettuce and cut tomatoes. Side of baby carrots and 2 tbsp Everything bagel hummus Snack : Whole wheat apple muffin (I love my muffins) Dinner: Whole wheat pasta with turkey sausage and bell pepper |
Anonymous
| Can you sustain this? To me, the best and most successful changes are those I can maintain without effort. So, for me - I don't eat salad dressing, I don't do sugar in my coffee, and I don't drink soda. Those are not hard for me. I do love cheese, and I do love bread, so I have both in small portions when I feel like it. I limited myself to those foods once a day, at max. Because - if I deny myself routinely, I'll just eat it out of control. So, I'd just find what is easy for you to eliminate and focus on doing that first. Then you can target other, harder, items. |
Anonymous
| For me this would not be enough fat, but I count carbs rather than calories. It’s much more successful for me to put a splash of heavy cream in my coffee, full fat yogurt, and dressing on my salad. Probably unhelpful though, since your approach is different! But generally looks like a good mix of veggies, fruit and lean protein. |
Anonymous
All of it? No. It does help me realize where my calories are coming from and I do think I can sustain some of it in the long term. I got into a bad habit of just eating 2 granola/protein type breakfast bars in the morning (any chocolaty breakfast bar, but it's never enough so I'll eat two of them), freezer meals for lunch because I'm a full time parent of 2 and DH and I are always scrambling rather than planning plus a yogurt and fruit, but then I never eat the yogurt and end up binging in the afternoon), always eating dessert (ice cream addict) and drinking a cocktail at night. Dinners also recently started trending after my 2nd child to be prefrozen stuff like from Costco fajitas that you can just heat up the meat and freezer potato fries. So going through this process helps as even if I won't cut the calories forever, it helps to get in the habit of planning meals that incorporate fresh fodos/lean protein, and less freezer/processed foods. Also even if I can't do it every day, I can definitely do it some days and that helps. It's also nice to learn about little things that I never actually realized if I didn't count calories - like I'm cool with dijon mustard rather than mayo and never realized how low calorie mustard is! PB2 tastes good and helps me curb my sweet tooth. I don't mind leaving the oil off my salad and veggies and just seasoning them. Little "revelations" like this are helping, so I'm curious what tidbits I can find out from others... |
Anonymous
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Guy here aim for 2500-2750 cal/day
Breakfast - Chobani Low Sugar mixed with berry flax ganola Lunch - 3/4 lb of bake skinless chicken breast. Marinated in tamari, rice vinager, garlic, ginger, red bell pepper, honey, brown sugar. Broccoli slaw with rice vinegar. Two table spoons of kimchi. Dinner- 1/2 lb of baked chicken with simple herbs, chilled and chopped. Over spring mix, walnuts, goat cheese, beets. Balsamic. Fill in with apples, protein shake with almond milk. |
Anonymous
I was about to post that this didn't seem like 2500-2750 until I realized you're eating 1.25 pounds of chicken a day!
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Anonymous
| Hmm that would be too low carb for me. If you only need to lose 8 lbs, this looks a little severe. I would just cut out alcohol for a while if I were you. And put the focus on home cooking and portion sizes. |
Anonymous
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For me that would not be enough flavor. I need to mix in salsa or maybe some pickled vegetables. One lunch that I find delicious and filling is farro cooked in broth mixed with veggies that are roasted with olive pil. I can get a lot of veggies in that way and it tastes flavorful.
Soups are also a good way to get filling flavor without a lot of calories. |
Anonymous
Wow, this looks great! I normally eat variations of this. One thing that might be helpful to look into later is setting a minimum protein target. I’m doing macros right now and really enjoying it. |
Anonymous
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Personally I don’t lose any weight if I am eating things like wheat muffins, wheat pasta, wheat wraps, Kodak waffles, etc. I need to control carbs much more. So my only call out is that you’re eating a lot of carbs some days.
If I am not counting carbs then I have to strictly stay under 1300 calories to lose 1-2 lbs per week. |
Anonymous
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Doing IF, so eat from 1pm - 7pm. Approx. 1500 calories.
Morning: Hot tea with skim milk Lunch: 3 hardboiled eggs with mustard Baby carrots/celery Fruit (peach/nectarine right now) 12 salted almonds Unsweetened iced tea Snack: a few slices of turkey/chicken w/mustard and lettuce Berries Ounce of hard cheese Dinner: Large veggie salad with oil & vinegar Protein (tofu/fish/eggs/lentils) Slice of Ezekiel sprouted bread with fancy butter Dark chocolate or small cookie or a little granola Snack: Apple, celery with peanut butter, raw carrot Decaf tea with milk It was hard at first to do this every day, but I got used to it. My big weakness is bread and desserts, but as long as I know I can have some after dinner, I'm good. |
Anonymous
Your Day 3 is a TON of carbs! I would up the protein, add more fat, and drop the muffin |
Anonymous
Are you losing weight doing IF but still eating 1,500 cals? |
Anonymous
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I try to be more on the low carb side so here is my day at about 1,200 calories. I also do IF and tend to eat between 12-7pm.
Breakfast: Iced coffee with 2 tablespoons half and half Lunch: 2 cups of salad greens About 1/4 cup each of diced red pepper, cucumber, shredded cheese 1/4 avocado 2 tablespoons Ranch dressing *note- I usually try to have a protein in my salad like a hard boiled egg or grilled chicken but I didn’t have time Snack: 1/8 cup of roasted peanuts Dinner: Rotisserie chicken breast Roasted cauliflower Salad of romaine, feta radishes and fennel 2 tablespoons of olive oil between cauliflower and salad Currently trying to lose weight which is why I am staying away from bread, fruit and sugar. |
Anonymous
| Honestly I think meal plans are very individual, and while these all look interesting I'd never eat what you guys are eating. |