Can anyone tell me if this looks like a balanced diet?

I don't really have a set diet for the weekends but i'd like to keep it structured during the week while i work. Also, because I'm korean, it makes it more difficult to count calories on the weekends when i eat @ home so i just try to wing it on the weekends keeping my diet to fish, veggies, and fruits

Can anyone let me know of any changes i should make?

EDIT: I also snack on nuts, fruits, and yogurt. I didn't include those cuz i don't really "schedule" that. so I really try to hit the 1200 calorie range

Sunday    
Breakfast sensible   
Snack Protein Shake - 120   
Lunch sensible
Snack Protein Shake - 120   
Dinner sensible   
After Work Out Protein Shake - 120   
 

Monday    
Breakfast english muffin - 100, strawberry jam - 4, cream cheese - 40, skim milk - 85
Snack Protein Shake - 120
Lunch Progresso Soup - 200
Snack Protein Shake - 120
Dinner chicken, veggies
After Work Out Protein Shake - 120

Tuesday    
Breakfast egg beaters - 70, veggies - ?, 1/2 english muffin - 50, cheese - ?
Snack Protein Shake - 120
Lunch english muffin - 100, deli meat - 60, mustard - 0, Progresso Soup - 120
Snack Protein Shake - 120
Dinner tilapia - 80, rice - 170
After Work Out Protein Shake - 120

Wednesday    
Breakfast english muffin - 100, strawberry jam - 4, cream cheese - 40, skim milk - 85
Snack Protein Shake - 120
Lunch Progresso Soup -200
Snack Protein Shake - 120
Dinner shrimp, veggies
After Work Out Protein Shake - 120

Thursday    
Breakfast egg beaters - 70, veggies - ?, 1/2 english muffin - 50, cheese - ?
Snack Protein Shake - 120
Lunch english muffin - 100, deli meat - 60, mustard - 0, Progresso Soup - 120
Snack Protein Shake - 120
Dinner tilapia - 80, rice - 170
After Work Out Protein Shake - 120

Friday    
Breakfast english muffin - 100, strawberry jam - 4, cream cheese - 40, skim milk - 85     
Snack Protein Shake - 120
Lunch 1/2 Ruby Tuesday's Grilled Salmon Salad - 295
Snack Protein Shake - 120
Dinner 1/2 Ruby Tuesday's Grilled Salmon Salad - 295
After Work Out Protein Shake - 120

Saturday    
Breakfast sensible
Snack Protein Shake - 120
Lunch sensible
Snack Protein Shake - 120
Dinner sensible
After Work Out Protein Shake - 120

One thing: NEVER GO BELOW 1200 CALORIES!!!!!!!!!!!

at first i made the mistake of doing that.

So then i started with the protein shakes. Plus sometimes i snack on yogurt and sometimes nuts but i guess if i have the major things scheduled i'll be less stressed about counting calories

I see that you have veggies specifically listed only 5 times on that list for a full week (although perhaps you included them in the "sensible" meals?  I hope so, because it's recommended to get a lot more veggies each day for good nutrition, and to get enough fiber as well.

I also see "english muffin", but I wonder if this is a whole wheat or regular one.  Whatever type you eat, and whatever you describe as "sensible", be sure to include some whole grains in there.

woo... thanks... i feel like i have a problem with getting stuck on eating one thing for weeks just because i know its safe and low cal. e.g. progresso soups... or english muffins - Thomas's light multigrain to be exact which are only 100 calories

do veggies in soup count? cuz i usually eat minestrone, chicken noodle, vegetable and noodle, or italian vegetable.

fruit - red seedless grapes have been my obsession lately... i would LOVE to eat apples and other harder fruits but i have braces so its easier to eat bite sized softer fruits.

also - sensible on the weekends usually means a little rice with fish, anchovies, kimchi, and maybe a soup. its hard to get the calorie counts for korean cuisine so i just try to eat small quantities.

does this sound ok?

I would say that veggies in soups do count, although, personally I would be careful about that being the sole source of vegetable intake due to all the processing that those soups are put through (if you're talking about canned soup).  I love minestrone and low sodium vegetable pasta soup myself, but the best form of vegetables, IMO, is fresh from the produce section and then steamed, sauteed, roasted, or just raw in a salad. 

I've never had braces, but I can see how fruit peel would get stuck in them.  Can you not eat peeled apples?  Anyway, grapes are a great snack, but also high in sugar.  If you want a really good option that is low cal and low sugar, berries are your best bet.  Strawberries, blueberries, or raspberries (or all three) with a little bit of fat-free cool whip is a great snack/dessert.

Your weekend menu sounds pretty healthy, depending on how the fish and anchovies is prepared.  I don't know much about Korean food, but if it has lots of lean meat and veggies, it sounds very healthy.

Too many protein shakes. Even professional bodybuilders don't want to consume that many shakes.

i was thinking that too... but the people at GNC told me that i should have 2-3 shakes a day. I'm taking the 100% whey protein and on the packaging itself it says 2-3 servings a day esp. right after a work out.

I've also read up on whey protein and it seems like a pretty good consensus.

what am i supposed to believe?

They say you need it everyday because they want to sell it to you. Obviously, it's a good selling technique.

Protein shakes don't have any fiber. And just looking at Friday's  menu, you don't seem to have enough fiber. Lettuce and other low calorie vegetables don't pack as much fiber as you would think. Other than that salad, I don't see any fiber.

Protein shakes are alright once a day to give your protein a boost, but when they make up nearly half your diet, that's not good. Try having just one protein shake a day and replace the other two with solid, healthy foods.

thanks for your input!

i think with all this advice i'll begin to alter my diet plan!

Typically, the few people who drink whey 3 times a day are guys who eat 4,000+ calories a day.

On 1,200 calories a day, you probably shouldn't be drinking whey at all. I'm sure if you told the guys at GNC how little you were eating, they probably wouldn't recommend it to you. 

First thing that struck me is I would probably get bored eating the same thing all the time like that, varying things would probably help you stick to your diet as well as making sure you're getting all the nutrients you need.

You could always replace your protein shake and drink a slimfast instead. They taste really good, they don't have a lot of calories (180-200) and they are listed as an "A" grade on calorie count-so they are healthy.

I agree, too many protein shakes (esp since your eating regular meals w/ protein in it too I assume). There is definitely such a thing excess protein consumption ;)

You seem very organized!! Good job

what does your analysis chart look like? Are your macro nutrients (fat, carbs, protein) in balance?  Is your cholesterol under 300, sodium under 2500, and fiber over 15 grams?  When you hover your cursor over the report date, do you have all your daily requirements?

That should give you all the answers you need.

I like the Mayo Clinic Using a Food Pyramid website.  Also, the list of The World's Healthiest Foods.

I prefer foods prepared from fresh ingredients, from scratch, rather than processed foods.

thanks a lot!!!!!

is it ok if the proportion of carbs and protein are about the same? with a low fat diet? like... 45% carb, 45% protein, and 10% fat