Post your healthy eating daily mealplan - what are you eating to lose weight, stay healthy?

[Anonymous]

am: coffee with cream.

lunch: 1 slice sourdough with turkey, avocado, cheese and spinach. Or eggs with spinach, mushrooms, cheese on a slice of toast.

dinner: varies but its family dinner--usually a protein, veg, salad, starch. Tonight is steak, grilled veggies, corn, salad. I go light on the starch, and fill most of the plate with veggies and salad My treat is a glass of red wine and some dark chocolate after.

two meals, no snacks. I am used to it, so I dont get hungry. Once every two weeks, esp if I dont sleep well, I get tired, hungry and will eat a cookie and cappuccino, but these are occasional treats.

Walk dog 1-2x/day (between 20 and 40 minutes a walk). peloton 30-45 min 3-4x/week. 2 weight lighting sessions of 1 hr each/week.

[Anonymous]

I'm not trying to lose weight and eat between 1300-2000 calories a day depending on whether I work out or not. I'm a very small person and apparently my body doesn't need that much calories.

Breakfast is some sort of egg. Usually 2 boiled eggs with cold brew coffee, plain. Recently, I've been having a one egg omelet on rye bread or half a bagel.

My midmorning snack is a 1/4 cup of roasted cashews

Lunch is a salad I make with a tbsp of vinagrette dressing, lettuce, cherry tomatoes, onions, bell peppers, garbanzo beans, olives, cucumbers, and shaved parmesan cheese.

If I have a midafternoon snack, it would be a fruit.

In the evenings, I have a half a cup of rice with a protein and vegetable.

I'm lactose intolerant so don't really eat much dairy at all, I don't add sugar to anything I drink (coffee or tea) and just drink water throughout the day. I don't drink soda or juices. I like sweets but since I don't have much added sweets throughout the day, I'm easily satisfied when I do have it. For example, a muffin would be a meal for me but I wouldn't have it as a meal because it's too sweet and I'd be hungry later on.

I drink a couple of glasses of wine on the weekends (I have very low tolerance so easy to moderate that).

I try to eat what I know will satisfy me mentally and in the long run. For example, I'm Asian and must have rice but I'm now able to be satisfied with a much smaller amount that what I was raised on. I don't desire breads and pastas so that's a good thing for me! I used to do low carb but now I'm just more mindful about eating healthier, less processed carbs.

One weakness I have is potato chips so I indulge in those on my long run days.

[Anonymous]

I don't want to pick on your muffins, but do you know how many calories they have?

I'm just asking because sugar content and calorie count can vary HUGELY with muffins.

[Anonymous]

My meals are usually:

A few cups of coffee with a few TB of coffee flavored protein shake added in

2-3 cups of greens with almonds and cheese, vinaigrette. A l zero sugar protein bar.

Handful or two of pistachios or macadamias, string cheese

2 cups of roasted veggies, a low carb tortilla with 1/2 avocado, cup of berries. If I’m still hungry I’ll add some olives

[Anonymous]

Anonymous wrote:I don't want to pick on your muffins, but do you know how many calories they have?

I'm just asking because sugar content and calorie count can vary HUGELY with muffins.

+100! I don't mind picking on muffins! Muffins are considered a dessert in my home. Even the "low-calorie" ones are higher calorie and high sugar compared to other more healthy snacks. Of course you crave it, it's full of sugar!

[Anonymous]

OP whatever you eat now, work out your daily calorie intake. Then work out what changes you need to make in order for that intake to become 1200-1500 per day.

I have lost over 20lbs since April doing this and I am enjoying everything I previously ate, just not so much of it.