1200 -1400 cal meal plans?
Can those on 1200, 1300 or 1400 cals/day share your meal plans? I'm struggling to figure out how I can eat this amount and not be hungry.
Thanks!
This is what I had today.....
- Breakfast.... Porridge (oatmeal) with Honey and Seeds 327
- Lunch.... Wholemeal Pittas with Cottage Cheese and Tomato 341 A banana (about 100) A fruit yoghurt (about another 100)
- Supper.... Mushroom Curry with Brown Rice 473 A glass of white wine (150)
Pretty much 1500... remove the white wine and it's 1350
Breakfast: 465 calories
1 cup - Harvest Crunch Original Granola
2tbsp - Ground flax seeds
.5 cup - Blueberries
.75 cup - Unsweetened Vanilla Almond Milk
Snack: ~15 calories
1/4 of a medium size cucumber, sliced.
Lunch: 290 calories
1 cup - cooked whole grain brown rice w/
.75 cup - mixed vegetables nibs cooked from frozen
topped with fresh chopped chives, cilantro, soy sauce, bean sprouts and pepper
Snack: 130 calories (30grams of protein!)
1 heaping scoop - Power Whey Isolate Vanilla protein powder in
1.5 cups - cold water
Dinner: 130 calories
2 egg whites, fried with a bit of chopped red bell pepper and cilantro
1 slice of whole wheat toast
1 slice of tomato and some lettuce
Frank's Red Hot sauce
Snack: 295 calories
1.5 cup - Organic local purple grapes
2 Medjool dates with .5 tbsp Peanut Butter
Pumpkin Spice decaf tea with bit of 1% milk and <1tsp sugar
Total day= 1325 calories...very satiated, satisfied, and full!
Today's menu...
- Breakfast .... Poached eggs on toast (300) and a banana (100)
- Lunch... Simple Split Pea Soup (333) with some wholemeal bread (100)
- Supper... Tofu Fried Rice (467)...... Yoghurt (100)
1400 in total
Other ideas
- Breakfast... Cinammon Banana Toast (348)
- Lunch... Fruity Rice Salad (475)
- Supper.... Chicken and Vegetable Kebabs (472)
1295 in total
*********************
- Breakfast... French Toast (302)
- Lunch... Pasta Salad with Broccoli and Almonds (421)
- Supper... Grilled Salmon with Sweet Potato Mash (478)... a little ice-cream (200)
1400 in total
From my nutritionist:
2 servings of grains (2 oz or 150 calories for each serving)
2 servings of protein (150 calories for each serving)
2 servings of dairy (100 calories for each serving)
2 servings of fat (50 calories for each serving)
5-6 servings of fruits/veggies (50-100 calories for each serving)
EXAMPLE:
Breakfast: 1/2 cup lowfat cottage cheese, 1 apple, 1/3 oz sunflower seeds (1 dairy, 1 fruit, 1 fat) - 250
Lunch: 2 eggs scrambled in half a whole wheat pita with spinach, mushrooms, and onions (1 protein, 1 grain, 1 veggie) - 350
Snack: 1 banana with 1/2 tbsp peanut butter (1 fruit and 1 fat) - 150
Dinner: 4 oz salmon with steamed brocolli (1 protein and 1 veggie) - 200
Snack: 1/2 cup oats prepared with 1 cup skim milk and some blueberries (1 grain, 1 dairy, 1 fruit) - 300
Days total: 1250 - add more snacks as needed :)
I'm on my 1300 calorie day (calorie zig zagging from 1200-1600, averaging around 1300 a week)
Breakfast-got up a bit late so i didn't have anything, went straight to the gym.
lunch- right after workout. I had korean rice + lots of vegetables + some raw fish + tiny piece of pumpkin pie (just to taste) + 2 pieces of small peaches + 1/4 of a banana (it was all on the dessert tray at my church) I didn't eat all the rice but ate most of the veggies and the fish. I didn't eat that much in general so probably around 350-400.
snack-sucker (45) + crystal light (20) + apple (80) + fiber one (60)
dinner- half can of tuna (50) + half small onion (20) + 1/3 of veggies (20) + rice (170) + eggs (70) + extras(oil, ketchup) (30-40). Made a fried rice, was pretty good actually
snack-diet soda (0) + sucker (40)
so far. I'll eat a bag of popcorn and some other snacks to fill up rest of my calories.
so I joined a site called sparkpeople.com and I really like their calorie log. It gives you a meal plan if you want it also give you a calorie range. So mine is like 1200-1550 and it gives me a meal plan that I can check off what I eat and it will count the cals. It also gives you the option of adding your own foods like CC does. CC has a much better food database than SP does. SP also will give you the break down of your fat, protien and carbs.
Original Post by gi-jane:
Other ideas
- Breakfast... French Toast (302)
It had simply not occured to me that you could serve French toast plain. I've always had it slathered in maple syrup, and it was something I had to give up after I developed diabetes. It was one of the hardest things to give up, but all those carbs made me feel slightly ill.
I'll have to try this, once I buy some eggs. Thanks, Jane!
I like mine with a splodge of HP Sauce!
I do have HP sauce. Sounds different! Do you know HP sauce isn't in the CC database?
Disgraceful! Shall we recall our ambassador?
Some more....
- Breakfast... A Hot Ham & Egg Pitta (392)
- Lunch... Carrot and Coriander Soup (103) with a bread roll and some butter (250)
- Suppper... Saffron Seafood Risotto (449) Dark Chocolate (150)
Total 1344
- Breakfast... 2oz good quality muesli with 1/4 pint milk (300) Orange juice (100)
- Lunch... Cannelini Bean Salad (418) a banana (100)
- Supper.... Stuffed Peppers (427)
Total 1345
