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2500 calorie meal plan


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Can someone help me create one?

3 mains Breakfast lunch dinner

and 3 snacks

21 Replies (last)

breakfast: 2 slices of toast topped with PB and a glass of orange juice (500)

Snack: yoghurt any flavour (100)

Lunch: wrap with hummus, salsa, veg. milkshake and a chocolate. (700)

Snack: a fruit and some crisps (200)

Dinner: pasta/lasagne/rice/ noodles ect with veg and either quorn tofu or meat. glass of fruit juice or milk (500) pudding: yoghurt blended with fruit e.g banana rasberry strawberry... topped with granola. (300)

Snack: hot milky drink e.g horlicks, ovaltine or hot chocolate (200)

hope it helps!

 

breakfast: sandwich made with 2 scrambled eggs, two slices wheat toast, 1 slice whole milk cheese. glass of milk, banana (640)

snack: apple with 2 tbsp peanut butter (240) clif bar (250 - LOVE those!)

lunch: 4 oz chicken breast (100) 1 cup brown rice (200) any veggies (typically 50) cooked in olive oil (120)

snack: yogurt with 3/4 c. berries (150)

dinner: 4 oz ground beef (200) 1 cup pasta - can be white or whole-wheat (200) steamed veggies (30) with olive oil drizzled over them (120) 1 tbsp. sesame seeds to taste (50)

snack: oatmeal (150) baby carrots (35)

total- 2500. :)

Love to help! But what are your preferences? (Favorites/least favorites, things that are particularly scary, are you trying to less of dense foods or do you prefer a little more volume, etc.)

Example:

Breakfast: 1 egg cooked in 1 tsp. oil, 1/4 c. cheese, a veggie burger, spinach, and tomato on an English muffin, with 1 c. orange juice. (600)

Snack: 1 Apple with 2 Tbsp. peanut butter. (250)

Lunch: Sandwich on 2 slices of WW bread with 4 Tbsp. hummus, 1/2 a small avocado, and sprouts/cucumber/whatever veggies you like, an apple, and a 1 oz serving of potato chips. (800)

Snack: Cliff bar or similar (250)

Dinner: 4 oz chicken breast/meatless chicken with 1 cup brown rice or WW pasta and sauteed vegetables in 1 Tbsp. oil. (500)

Snack: 1 serving hot chocolate. (100)

Total=2500. Hope these help as an idea!

 

My preferences are

Oatmeal

Bananas

Peanut Butter

Granola

Yogurt

Apples

Blueberries

Sweet, love the blueberries. Smile

Okay, how about this:

Breakfast: 1/2 cup oats with 1/2 a banana and 2 Tbsp. peanut butter, and 1 cup orange juice or milk. (500)

Morning snack: 1/2 cup granola and 1/4 cup blueberries over 1 cup lowfat vanilla yogurt. (400)

Total (with the rest of the day the same as above) = 2550. 

does the amount of sugar intake matter?

Today i think i went over board.

I had about 90 grams of sugar today.

Not at all!!! And omg, it took me sooo long to realize that. :)

A calorie is a calorie. It doesn't matter where it comes from. Yes, protein is needed to grow bones, and fat is needed to keep our hair/skin/nails nice, not to mention bring back our period. But if you're still getting your 2500 calories, it doesn't matter if a lot of that comes from sugar. I eat waaay too much sugar, and with the exception of being anorexic, I'm really healthy. And the sugar obviously hasn't made me overweight, lol.

Original Post by blueberry_lips:

Not at all!!! And omg, it took me sooo long to realize that. :)

A calorie is a calorie. It doesn't matter where it comes from. Yes, protein is needed to grow bones, and fat is needed to keep our hair/skin/nails nice, not to mention bring back our period. But if you're still getting your 2500 calories, it doesn't matter if a lot of that comes from sugar. I eat waaay too much sugar, and with the exception of being anorexic, I'm really healthy. And the sugar obviously hasn't made me overweight, lol.

 Wow, I'm so glad you posted that! I've still got all these crazy ideas that certain macronutrients cause quicker fat gain than others. I've really been needing some reassurance lately. This certainly makes me feel better about the 350g of carbs I had today.Smile

yea that makes me comfortable about all that sugar I had today. Im bouncning off the walls right now it feels so good. =]

I actually had more fat than usual today. I was so full all the time, I could barely reach my calorie goal! But I did anyway! =]

Good for you, that's awesome! Smile

I loved it when it finaly struck that fat wasn't going to make me any "fatter" than carbs or protein- again, they're just calories! And when I started eating more fat, it really made my skin and hair improve. Gotta love it.

Original Post by blueberry_lips:

Good for you, that's awesome! Smile

I loved it when it finaly struck that fat wasn't going to make me any "fatter" than carbs or protein- again, they're just calories! And when I started eating more fat, it really made my skin and hair improve. Gotta love it.

 For me, it's always been carbs and fats that have freaked me out. I was always worried about spiking blood sugar, and therefore storing more fat. And well fat is self explanatory. lol I mean, it makes sense that fat will make you fat. I know now that this isn't the case. Thank you so much for reassuring me, blueberry lips!

yea fats are my fears.

they used to be mine, too, but then at one point in my recovery i stopped eating "fats" and started eating "hair, nail, and skin vitamins" (same thing). i don't know if that would help anyone else, but it just gave me a new perspective.

there are also fats that increase metabolism, btw, for example coconut, and things like milk, soymilk, yogurt, and cottage cheese that have a lot of "vitamins" are also high in calcium and protein (more bone and muscle mass = a higher weight without looking fat).

Original Post by blueberry_lips:

they used to be mine, too, but then at one point in my recovery i stopped eating "fats" and started eating "hair, nail, and skin vitamins" (same thing). i don't know if that would help anyone else, but it just gave me a new perspective.

there are also fats that increase metabolism, btw, for example coconut, and things like milk, soymilk, yogurt, and cottage cheese that have a lot of "vitamins" are also high in calcium and protein (more bone and muscle mass = a higher weight without looking fat).

 You know, that's a really great way to think about it! Wow, I wish I would've thought of that a long time ago..>.<

Original Post by blueberry_lips:

Not at all!!! And omg, it took me sooo long to realize that. :)

A calorie is a calorie. It doesn't matter where it comes from. Yes, protein is needed to grow bones, and fat is needed to keep our hair/skin/nails nice, not to mention bring back our period. But if you're still getting your 2500 calories, it doesn't matter if a lot of that comes from sugar. I eat waaay too much sugar, and with the exception of being anorexic, I'm really healthy. And the sugar obviously hasn't made me overweight, lol.

How is a calorie a calorie though?

 

let's say i ate 300 calories amount of watermelon and my friend ate 300 calories amount of french fries. does that mean we consumed so same thing? I dont think so, unless im wrong

Yep - you would have taken in exactly the same amount. Except you would never want to look at a watermelon again, while your friend would be wondering where the rest of his french fries were! You could, in theory, gain weight eating 3000 calories of lettuce - but you'd have to eat such a vast QUANTITY of it that it would be unbearable.

So the saying a calorie is a calorie is true then.

So i should not be worried about too many fats or sugars?

 

Cause i just get really worried since im new to recovery i have all these questions.

Right now, all you need to worry about is getting the calories in. All food has some nutritional value, even supposed 'junk' food. I saw your uploaded MP on the thread - it looks great, but still too little. You're a guy - you need more by default then females, and as an ED recoverer you'll have a lot of damage done to your body that needs repairing. I eat nearly 1000 calories more than you and I'm your height but female! I know it's really hard and ED makes you feel so paranoid - but right now, just focus on the calories. If you get more fat the the ideal, perfect, state of the art meal plan - it does. not. matter. I promise! Don't trade one eating disorder for another - obsession in any from is disordered.

I know and understand where you're coming from - I'm trying to shed that sort of obsessive thinking myself, so if I sound harsh here, remember I'm talking to both of us :) (apart from the bit about being male - I'm afraid that was just for you!)

I understand now.

My metabolism will eventually catch up to how many calories im eating and i will not gain anymore so i need to up  my calories some more to gain more.

I get it now =]]

Thank yout TATTIES SO MUCH!!!!!!!!!!!

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