Critique my sample day of eating

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Not enough veggies and fruits or protein. Too many carbs.

I found this Yoplain yogurts that is super high in protein.

This is what I do:

breakfast one HB egg, Yoplait Yogurt (16 grams of protein) and a banana.

Lunch (today) Progresso soup, Mediterranian Lentil 24 grams of protein. I add a cup of peas to it for volume and some green. Kiwi, blueberries.

Snack - 1/4 cup almonds (7 grams of protein)

Dinner: baked salmon, and farro salad (I cook it in chicken stock and add cucumbers, tomatoes, onions, artichokes, edamame, parsley and lemon).

No desert.

Lol, criticizing someone else's menu and then admitting that yours includes cheap canned soup.

Lol, hey dumbass, there is nothing wrong with a can of Progresso for lunch.

Also, she literally said "Critique my sample day of eating" but I know comprehension and reading are not your strenghts.

NP. Well, now we're critiquing yours. Canned soup is gross and not real food. It's the definition of an ultra-processed food.

I didn't ask you to though. So get lost.

Also, you're really dumb if you think that a can of soup full of beans and lentils is "ultra-processed." You're just dumb so you rely on personal attacks.

Why don’t you make your own bean soup? It’s so easy. You sound lazy.

HAhahaha none of your business. You sound derrainged.

You should probably learn to spell an insult before you attempt to deploy it. It doesn’t really land when you yourself look like a moron.

Can't possibly look any dumber than you though, so I'm good.

I know what an ultra-processed food is and can make my own bean soup. I also don't need to lose weight or consult a dictionary for the correct spelling of "deranged." So yeah, overall, you've basically admitted to the world that you're overweight, unintelligent, and lazy. I'm not too worried about myself by comparison.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Not enough veggies and fruits or protein. Too many carbs.

I found this Yoplain yogurts that is super high in protein.

This is what I do:

breakfast one HB egg, Yoplait Yogurt (16 grams of protein) and a banana.

Lunch (today) Progresso soup, Mediterranian Lentil 24 grams of protein. I add a cup of peas to it for volume and some green. Kiwi, blueberries.

Snack - 1/4 cup almonds (7 grams of protein)

Dinner: baked salmon, and farro salad (I cook it in chicken stock and add cucumbers, tomatoes, onions, artichokes, edamame, parsley and lemon).

No desert.

Lol, criticizing someone else's menu and then admitting that yours includes cheap canned soup.

Lol, hey dumbass, there is nothing wrong with a can of Progresso for lunch.

Also, she literally said "Critique my sample day of eating" but I know comprehension and reading are not your strenghts.

NP. Well, now we're critiquing yours. Canned soup is gross and not real food. It's the definition of an ultra-processed food.

I didn't ask you to though. So get lost.

Also, you're really dumb if you think that a can of soup full of beans and lentils is "ultra-processed." You're just dumb so you rely on personal attacks.

Why don’t you make your own bean soup? It’s so easy. You sound lazy.

HAhahaha none of your business. You sound derrainged.

You should probably learn to spell an insult before you attempt to deploy it. It doesn’t really land when you yourself look like a moron.

Can't possibly look any dumber than you though, so I'm good.

I know what an ultra-processed food is and can make my own bean soup. I also don't need to lose weight or consult a dictionary for the correct spelling of "deranged." So yeah, overall, you've basically admitted to the world that you're overweight, unintelligent, and lazy. I'm not too worried about myself by comparison. [/quote

You OBVIOUSLY don't know what ultra-processed food is if you think a can of progress soup qualifies. So here is some schooling for you. https://www.washingtonpost.com/wellness/2023/06/27/ultra-processed-foods-predigested-health-risks/

The rest of your nastiness is not worth responding to other than to say if you had any intelligence you wouldn't resort to personal attacks. Bye bye now.

[Anonymous]

Anonymous wrote:Ran this through my app

Breakfast: black coffee and 1 hardboiled egg = 158 cal / 13g protein

Snack: 2 apples and 3tbs peanut butter = 444 cal / 12 g protein

Lunch: 1 whole wheat + flax pita, with 1/2 cup hummus, 1/2 avocado and 1 cup spinach = 570 cal / 20g protien

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc) = ~300 cal / 15g protein

Dessert: homemade chocolate chip banana bread = ~300 cal / 5g protein

This is incorrect.

Eggs are only 70-80 calories with about 6-7 grams of protein. Somehow your breakfast calculation uses 2 eggs instead of 1.

Also no one would ever put 1/2 cup of hummus with 1/2 avocado in a pita. This is like an entire cup of mush. You would probably do 2 TB of hummus if you're going to use 1/2 avocado.

Finally, I would not fill the pita with a cup of raw spinach leaves. This sounds disgusting.

[Anonymous]

Anonymous wrote:Nowhere near enough protein

This. That’s a lot of carbs. Healthier carbs for the most part. But, I’m having trouble finding even 30-40g of protein. And you should be double that— or more. An egg is 6gs. 2 Tbsps of hummus is about 3gs. A full cup of Lentils is 18gs. Peanut butter is a lot of fat for the protein you get. Some of the carbs should shift def8nately towards high quality protein. Chicken, fish, skyr or Greek yogurt, unprocessed nuts…

[Anonymous]

Anonymous wrote:

Anonymous wrote:Nowhere near enough protein

This. That’s a lot of carbs. Healthier carbs for the most part. But, I’m having trouble finding even 30-40g of protein. And you should be double that— or more. An egg is 6gs. 2 Tbsps of hummus is about 3gs. A full cup of Lentils is 18gs. Peanut butter is a lot of fat for the protein you get. Some of the carbs should shift def8nately towards high quality protein. Chicken, fish, skyr or Greek yogurt, unprocessed nuts…

Agreed. OP I’d recommend you meet with a nutritionist to determine the right amount of protein for you. I did earlier this year and it was really illuminating. I’m the meantime, use a calorie tracker like MyFitnessPal for two weeks and be very specific about quantities. You really need this baseline. I use the Premium version to track macros aiming for 30% protein, which is the target my nutritionist set for me based on my age (menopausal), goals (lose fat and gain muscle), and activity level (3-4 strength workouts per week). It’s been a process but I’ve finally determined that my mostly vegetarian diet (that looked a lot like yours) was completely inadequate for my needs.

[Anonymous]

I think OP’s meal plan is great! Seems healthy and tasty.

Also, I love homemade lentil soup and Progresso lentil soup.

[Anonymous]

So op never came back with an update on why she wants us to critique her meals?
And yet, all of you here arguing over the op troll.

[Anonymous]

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

[Anonymous]

Anonymous wrote:

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs.

She may be fine. Without know her age, weight, and goals, no one can say her protein is inadequate

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs.

She has root veggies in the stew but not the leafy green veggies or any colorful fruits and vegetables. You can't just think about macronutrients like protein, a good diet also has the micronutrients found in leafy greens and colorful produce.

Leafy greens, broccoli and cauliflower and other similar veggies also have protein, although incomplete. OP appears to be eating a vegetarian diet based on this one daily intake history, so I'd suggest improving the variety of vegetables nuts and grains to increase the different amino acids he or she gets.

Yes, if OP is working out heavily, some more animal protein (like 2 eggs) would be a good idea.

[Anonymous]

put an extra 5 g protein into the Hearty leafy green salad at lunch:

mixed leafy greens , 2 T chopped nuts , 1/2 red pepper (.5 g) , microgreens (2 grams)

Add another 3 g protein with the side salad at dinner + tahini dressing

leafy greens, tahini dressing, artichoke hearts

Another 2-4 g protein by adding brassica veggies - cauliflower, broccoli etc --

You could get another 10g per day just by adding some different veggies.

Plus the 1 C chia pudding is another 6 g protein.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs.

She has root veggies in the stew but not the leafy green veggies or any colorful fruits and vegetables. You can't just think about macronutrients like protein, a good diet also has the micronutrients found in leafy greens and colorful produce.

Leafy greens, broccoli and cauliflower and other similar veggies also have protein, although incomplete. OP appears to be eating a vegetarian diet based on this one daily intake history, so I'd suggest improving the variety of vegetables nuts and grains to increase the different amino acids he or she gets.

Yes, if OP is working out heavily, some more animal protein (like 2 eggs) would be a good idea.

I understand leafy green are good but you always prioritize macro nutrients THEN micro nutrients: fix the protein first. Then tackle more greens or whatever.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Breakfast: black coffee and 1 hardboiled egg

Snack: 1-2 apples and peanut butter

Lunch: whole wheat + flax pita, with hummus, avocado and spinach

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc)

Dessert: homemade chocolate chip banana bread

I think you need more leafy greens. I see the spinach in the hummus pita, but I think you could also have a mixed green salad.

With the lentil and root veggies stew, you also need a side of something like broccoli, cauliflower, asparagus; and/or a leafy green salad.

With the morning hardboiled egg, I'd add a small chia pudding + berries, with a little of your favorite milk and sweetener.

for midmorning snack, I'd try blueberries or raspberries, plus some raw nuts, in place of apples and pb (although those are OK, the berries would be a bit better.)

You are still not adding protein, minus a little from the chia pudding. OP needs PROTEIN, she’s set on veggies and complex carbs.

She has root veggies in the stew but not the leafy green veggies or any colorful fruits and vegetables. You can't just think about macronutrients like protein, a good diet also has the micronutrients found in leafy greens and colorful produce.

Leafy greens, broccoli and cauliflower and other similar veggies also have protein, although incomplete. OP appears to be eating a vegetarian diet based on this one daily intake history, so I'd suggest improving the variety of vegetables nuts and grains to increase the different amino acids he or she gets.

Yes, if OP is working out heavily, some more animal protein (like 2 eggs) would be a good idea.

I understand leafy green are good but you always prioritize macro nutrients THEN micro nutrients: fix the protein first. Then tackle more greens or whatever.

I don't know... HAVE we definitively determined that OP needs more than the protein in the daily menu suggested?

OP says she is 5'2" tall. Ideal body weight for a woman that tall is about 100 to 120 pounds. Let's say OP is 120 pounds. and is active, trying to build muscle.

I see suggestions active women should aim for 0.7 grams protein, per pound of ideal body weight. So for 100- 120 pounds, that would be a goal of 70g to 85 g protein daily.

I looked over OP's menu and it doesn't seem terribly deficient in protein. Of course it depends how many servings she has of these foods mentioned. I assumed just one small serving and the total was already 73 g protein. If she had larger servings of the lentils or more than one slice of banana bread, she could add another 10-15 g easily.

Not saying she couldn't use a little more protein food if she's working out. But it doesn't look drastically off, for a petite woman.

Breakfast: black coffee and 1 hardboiled egg = 6g protein

Snack: 2 apples and 3tbs peanut butter = 25 g protein

Lunch:
1 whole wheat + flax pita = 6 grams
with 1/2 cup hummus = 10 g
1/2 avocado = 1 g
1 cup spinach = 1 g

Lunch Subtotal =18 total grams

Dinner: Lentil veggie stew (lentils, spices, carrots, potatoes, etc) = 20 g protein

Dessert: homemade chocolate chip banana bread= 3 grams


TOTAL: 73 g protein