anyone wanna make me a menu?

i want to try the 5-6 meals a day, i was wondering if anyone could make an example menu that would be 1700-2000 calories for me. i mostle eat all vegetarian so if you made an all vegetarian menu (eggs r ok) that would be great.

Hmm, shouldn't this be your homework?

Breakfast - 1/2 cup dry oats (150) made with water & cinnamon; 1 hard-boiled egg (70) and 1 cup strawberries (50) = 270 calories

Snack - carrots & celery (50) dipped in 2 TB hummus (50) = 100 calories

Lunch - peanut butter and jelly sandwich using 2 slices bread (160) with 1-2 T peanut butter (190) and 1 T jelly (50); apple (80) and 1/2 cup yogurt (140) = 620 calories

Snack - 1 oz nuts (170 calories)

Dinner - veggie burger (120); 1 ear corn on the cob (75) with 1 t earth balance (80); salad [lettuce or spinach, carrots, tomatoes, cucumber, etc] with 2 TB light dressing (70); 1 cup soy milk [or other milk alternative] = 445 calories

Snack/Dessert - 1/2 cup frozen yogurt (150) with 1 cup strawberries (50) = 200 calories

Total = 1805 calories

* If you want to increase the calories to breakfast, you could cook the oatmeal with 1/2 cup or 1 cup soy milk [or other milk alternative of choice] (100 calories max) and/or put add-ins to your oatmeal [ex. 1/4 cup raisins (130) or any other dried fruit (170) and/or nuts (170) or nut butter (190) of choice]. You could always add another egg (70) to breakfast if you wish. You may also want to add a grain with dinner [ex. putting the veggie burger on a bun (200) or 2 slices of bread (160)].

B: 2 poptarts, flavour of choice

L: Veggie burger from Burger king

S: Snickers

D: 3 slices pizza

Okay... I'm not serious :-p   but what I'm trying to outline is that you can eat a fair bit of food at 1800 cals and eat whatever you enjoy too. Just eat sensible portions of mostly healthy foods, make sure to eat starch, protein, fruit/veg and fats at most meals and vary what you eat regularly. You'll be fine!

Original Post by smash_uk:

B: 2 poptarts, flavour of choice

L: Veggie burger from Burger king

S: Snickers

D: 3 slices pizza

Okay... I'm not serious :-p   but what I'm trying to outline is that you can eat a fair bit of food at 1800 cals and eat whatever you enjoy too. Just eat sensible portions of mostly healthy foods, make sure to eat starch, protein, fruit/veg and fats at most meals and vary what you eat regularly. You'll be fine!

 

 LMAO HAHAHAHAHAHA!!!!! thats funny, i was reading it like wtf thats not healthy lol~erica

Original Post by petite_nanner:

Breakfast - 1/2 cup dry oats (150) made with water & cinnamon; 1 hard-boiled egg (70) and 1 cup strawberries (50) = 270 calories

Snack - carrots & celery (50) dipped in 2 TB hummus (50) = 100 calories

Lunch - peanut butter and jelly sandwich using 2 slices bread (160) with 1-2 T peanut butter (190) and 1 T jelly (50); apple (80) and 1/2 cup yogurt (140) = 620 calories

Snack - 1 oz nuts (170 calories)

Dinner - veggie burger (120); 1 ear corn on the cob (75) with 1 t earth balance (80); salad [lettuce or spinach, carrots, tomatoes, cucumber, etc] with 2 TB light dressing (70); 1 cup soy milk [or other milk alternative] = 445 calories

Snack/Dessert - 1/2 cup frozen yogurt (150) with 1 cup strawberries (50) = 200 calories

Total = 1805 calories

* If you want to increase the calories to breakfast, you could cook the oatmeal with 1/2 cup or 1 cup soy milk [or other milk alternative of choice] (100 calories max) and/or put add-ins to your oatmeal [ex. 1/4 cup raisins (130) or any other dried fruit (170) and/or nuts (170) or nut butter (190) of choice]. You could always add another egg (70) to breakfast if you wish. You may also want to add a grain with dinner [ex. putting the veggie burger on a bun (200) or 2 slices of bread (160)].

 thankyou this is a good menu i like all that food alot!!~erica

I just happen to have my food log open right now. Here's my menu from a few days ago. :

Breakfast (435):

• 1/3 c rolled oats + 1 mashed banana, 1 tbsp peanut butter, cinnamon, cocoa powder, 1/2 scoop protein powder
• Greens + smoothie (mix of hemp milk, pomegranate juice, almond milk & Greens powder)

Snack 1 (225):

• 3/4 c plain yogurt with agave
• 2 tbsp granola + 2 tbsp nut & seed mix

Lunch (325):

• 1/2 can tuna + 1/2 c white beans + 1/2 tbsp olive oil + lemon juice, tomatoes, green onion & spinach [omit tuna & add more beans or maybe eggs/egg whites to make vegetarian]
• 1 small apple

Snack #2 (180...pre-workout):

• 1/2 sprouted grain flax bagel + 1 tbsp peanut butter

Dinner (475):

• 5 homemade white bean balls (made with onion, basil, parsley & ww breadcrumbs)
• sauteed brussels sprouts with walnuts & cranberries
• 1 homemade pumpkin biscuit

Snack #3 (60):

• 1/2 c applesauce with cinnamon & 1 tbsp granola

Total = 1700 calories

This is sort of based on the exchange system. I am not a nutritionist.

Breakfast - 440 calories

1/2c oats OR 150ish calories of any cereal you like OR 2 slices toast (150-160 calories)

1 cup skim milk OR 1c soy milk OR yogurt OR 1/2c cottage cheese (80-100 calories)

1 tablespoon peanut butter OR almond butter OR butter OR 12 almonds (100 calories)

1 small banana OR 1 normal-sized piece of fruit OR 1 cup berries/ cut up fruit (60-80 calories)

Snack - 150 - 200 calories

Could be anything you want; a piece of fruit & string cheese (about 160), small banana and 1T peanut butter (180), energy bar, small bowl of oatmeal, popcorn, small bag of chips, vegetables & hummus, small candy bar, latte, bowl of cereal with milk, yogurt or frozen yogurt with fruit, etc.

Eat something you like, just stay in the right range. It's okay to skip a snack every once in a while or have a big snack sometimes, just make sure you never eat less than 1700 for the day.

Lunch - 450 calories

2 slices bread OR 1c pasta OR 1c rice/other grain (160ish)

Veggie burger OR tofu OR hummus OR egg salad OR 1T peanut butter + 1T jam OR 1c beans/lentils OR cheese (should be about 160 calories - worth)

1c cooked vegetables OR 2c salad OR small bag of baby carrots (25-50)

1c yogurt OR 1/2c cottage cheese OR 1 piece fruit OR string cheese (80- 100)

*if your veggie burger is lower than 160, you can add some hummus, avocado, cheese, etc. You could also make a cheese/avocado sandwich, or combine other fillings - these are just ideas.

Snack - 150 - 200 calories - as before

Dinner - 450 calories - same as lunch

Snack - 150 - 200 calories - as before

With all 150 calorie snacks, the day comes to 1790 calories. With all 200 calorie snacks, the day comes to 1940; so, you're in your range no matter what. Don't worry about going a little over, though!