Weight Loss
Moderators: coach_k, spoiled_candy, Mollybygolly, devilish_patsy, nycgirl


What do you eat every day that effectively helps you lose weight? Help for those who don't know how to eat to lose the weight!


Quote  |  Reply

OK, I will start this forum!  I was thinking if a lot of people would post one day's worth of food that keeps them at their 1200 calories it would be very helpful for those who have a hard time getting all 1200 in such as myself who continuously stays way under the 1200 mark.  I had another forum where they talked about how bad it is to be under the 1200 so let's get some help here to give everyone  a whole day's plan for a nutricious and calorie efficient day of weight loss.  I think a lot of people especially newcomers such as myself would love a place to go to see what people that are "already winning the battle" eat's in a day to give an idea of what they can eat in a day.  Kind of like a recipe book of daily meals that a lot of people pay way too much money for on other websites.  I would like advice from someone that snacks more than eat meals because I have really got out of the habbit of wanting a full meal.  I am at a stand still on my weight loss just 2 1/2 weeks in and I'm guessing it's because I'm just not eating enough calories!  Let's get some info on here to help out all the people with my kind of problems!!!

Thanks for your help!  If you can just list what you eat and how many calories is in the item others who might have a higher or lower calorie count can add or subtract from your list to accomodate their needs!

I would make the first post however like I said I usually don't even hit 1000 calories so I'll sit back and let the pro's do the work LOL!  Wink

24 Replies (last)

Oatmeal. I'm pretty much in exactly the opposite situation, I think I'd starve to death on 1200 cal/day, but eating oatmeal every morning fills me up. Here's what I do with it:

1/2 c rolled oats + 1 c water - microwave about 3 minutes.

1 medium peach, chopped, or 1/2 a ripe banana, or  1/3 c frozen blueberries

1/2 c fat free vanilla yogurt

1 t packed brown sugar

(Protein powder, if you want. I don't use it, but some of my friends consume it religiously. I don't know how many calories it adds.)

Once the oats are done, I stir in the sugar and the fruit, which cools the oatmeal and cooks the fruit a bit, then I stir in the yogurt. The whole thing works out to about 300 cal for breakfast, it's delicous, and keeps me full for a long time.

This is pretty much the only thing that is consistent day to day foodwise for me. I get bored if I eat the same thing over and over again for too many meals.

I could never do 1200 calories either.  However, I would say that eating mass quantities of veggies is what ultimately worked for me. 

I can't do 1200, but some low cal staples I have are oatmeal (not the packaged kind) w/ sugar free maple syrup and some fruit, apples w/ PB, bananas, salads, chicken.

I would also starve at 1200 and find 1400-1500 with a little exercise is a much more pleasant way to lose weight....  A typical day for me (with links to my recipes)

Breakfast... Porridge (oatmeal) with honey and seeds (327) http://caloriecount.about.com/porridge-honey- recipe-r5685

Lunch...  Wholemeal Pittas with Egg Mayonnaise (337)  http://caloriecount.about.com/egg-mayonnaise- pitta-gi-jane-recipe-r6396

Supper... Chicken Fried Rice (482) http://caloriecount.about.com/chicken-fried-r ice-gi-jane-recipe-r5691

That's roughly 1200 and then I'd add 200-300 cals of snacks such as a banana, a low-fat yoghurt, some nuts, a slice of toast, bowl of soup...

i eat waaay more than 1200.  but two things that are really important to keeing me going are whole grains (in many forms) and lean proteins (ditto).  veggies are fabulous, but they don't satisfy the way grains and meats do (and i rarely eat fruit at all).

so, okay - one hypothetical day:

  • kashi golean crunch with ground flaxseed and skim milk ~ 300
  • pasta with italian-sausage tomato sauce, spinach salad on the side ~ 450
  • oatmeal ~ 150
  • chicken curry with sweet-and-wild rice and grilled veggies ~ 450
  • ice cream ~ 200
  • 12 oz skim milk ~ 120

those calorie counts are estimates.  i don't count anymore, and of course it's totally dependent on portion size and ingredients.  and rossjamie, i really suggest that instead of looking for ways to accomodate your bad eating habits (habbit is what a nun wears), you learn to cook.  you're going to have a tough time getting decent nutrition by snacking.

My favorite dinner, ground chicken breast burger wrapped in a romaine lettuce leaf with tomato!

Pgeorgian, the first rule of being pedantic about other people's spelling mistakes is to get it right... nuns wear 'habits'.  If 'habbits' exist at all they are long-eared rodents with a speech impediment.

#8  
Quote  |  Reply

Keep it easy, simple, and cheap.

In no particular order and I dont eat all of that every day just roughly a sample of what I do eat.


The key is eating healthy choices and eating often.

 

Kashi go lean cereal or any of their cereal

Valencia orange's

fat free milk

all natural peanut butter

mixed nut

greek yogurt

whole grain bread

banana's

strawberries

apple's

ground turkey breast

onions

broccoli

green beans

sweet potatoes

black beans

tuna fish

fat free cottage cheese

quaker old fashioned oat

no sugar added natural applesauce

I always start the day with two hardboiled eggs.  That provides lots of protein and keeps the calories down.  When I was eating 1200 cal/day (thank God I gave that up) I had to have a low calorie breakfast.  If I had too many calories early, that would psyche me out for the rest of the day.

A good low calorie lunch is smoked chinook salmon on cucumber or triscuit.  6 triscuits are only 120 calories.  Cucumber is so low in calories it doesn't even count.  And the smoked chinook salmon is only 35 cal/oz with lots of protein.  It has to be the chinook or sockeye salmon.  I usually have 4 oz.  I also like 98% fat free sliced turkey breast for lunch.  Again, very low in cal and high in protein.  I like putting spicey mustard on it. 

So with a low cal lunch and dinner, that leaves room for snacks and a more robust dinner.

Good luck, but consider having more than 1200 calories. 

You know, some days I may hit 1200 and others I may hit 2000... it really depends and you know what, this variation is actually good for you because it keeps the body guessing - as with everything, your body will get used to the routine things you do, so you have to switch it up every so often...

The foods that I eat most every day would include: spinach, cherry tomatoes, bell peppers, tomato paste, nori sheets (the stuff around sushi), canned green beans, canned straw mushrooms, a lot of lean high quality protein (grass-fed red meats & salmon, trout, seafood, etc) & non-starchy vegetables! I only eat 2x a day so I may not be the one to help you with snack ideas but... those foods have helped me stay at the weight that I am... and I feel perfectly healthy. 

Original Post by pickleberry:

Oatmeal. I'm pretty much in exactly the opposite situation, I think I'd starve to death on 1200 cal/day, but eating oatmeal every morning fills me up. Here's what I do with it:

1/2 c rolled oats + 1 c water - microwave about 3 minutes.

1 medium peach, chopped, or 1/2 a ripe banana, or  1/3 c frozen blueberries

1/2 c fat free vanilla yogurt

1 t packed brown sugar

(Protein powder, if you want. I don't use it, but some of my friends consume it religiously. I don't know how many calories it adds.)

Once the oats are done, I stir in the sugar and the fruit, which cools the oatmeal and cooks the fruit a bit, then I stir in the yogurt. The whole thing works out to about 300 cal for breakfast, it's delicous, and keeps me full for a long time.

This is pretty much the only thing that is consistent day to day foodwise for me. I get bored if I eat the same thing over and over again for too many meals.

 OMG that sounds awesome, I am going to try that!

i very rarely do 1200 cals, but today i actually did. here is what i have eaten/will eat today:

breakfast: strawberry fiber one toaster pastry (190 cals)

lunch: english muffin, egg, and cheese sandwich (275 cals)

dinner: lean cuisine three meat deep dish pizza (270 cals)

snacks: brown sugar mini bagel (120 cals), yogurt (100 cals), and ben & jerry's froyo (190 cals)

not a very healthy day i might add, but low in cals for sure. it actually totals out to 1245 cals.

I usually eat between 1100 and 1200 calories per day.

Breakfast:
either omelet - 1 egg, 1/4 c. egg beaters, ham, cheese, green peppers (190 cal)
or oatmeal - instant, low sugar maple with craisins (180 cal)
with Metamucil mixed with 1/2 C. OJ + 1/2 C. water (90 cal)
Breakfast average: 275-ish

For lunch:
salad - bagged salad, craisins, grape tomatoes, sometimes more veggies, with a spray dressing  (100 cal)
baby carrots or cauliflower (30-ish cal)
1/2 C. Fiber One cereal (whichever I have on hand) (60-85 cal)
banana (105 cal)
Lunch average: 300-ish

Dinner:
salad (like lunch but minus the craisins, with maybe a low cal dressing instead of spray) (75 cal)
4 oz meat or fish (120 for chicken, 170 for salmon, 270 for beef)
at least 1 veggie (30-75)
1/2 baked potato or 1/2 C. rice (80 cal)
Dinner average: 375-400

Dessert (always!!):
1/2 c. frozen yogurt (90-110 cal)
1-4 graham crackers (30-120 depending on how many keep me under 1200 for the day)
Dessert average: 190-ish

It's a lot of food and as long as I get my dessert at the end of the day, I'm happy! Smile

Basically I eat all day and then at night figure out how many snacks I can have…… I think what has helped me is that I write everything I eat and next to it the calories.   I get bored very quickly and want to give up, so that’s why I use the variety.  One day I have an apple in the morning or an orange, and another I may have a yogurt or pudding……but try to keep under the calories.  I eat all day almost every 2 hours…….and drink water….my main weakness.  Good luck!  I’ve lost 11 pounds from 9/2 – 9/27.....and yes, now I am at a standstill, so either more exercise or less calories.  Any advice?

My daily routine……

 8am – 9am         &nb sp;  Eat a Yogurt or pudding with coffee      &nb sp;          Yogurt 60

10:45am – 11:15am    Eat an apple, orange, ½ grapefruit, grapes, or pear sliced in small pieces or a   Sargento cheese stick with a bottle of water or Oreo 100 calories pack with coffee      &nb sp;               &nb sp;               &nb sp;      Pear&n bsp; 96  

 12:15pm – 1:00pm      Salad with chicken or tuna or Salmon      &nb sp; Salad  60       

Melba Toast with chicken, tuna, or  Salmon, Healthy Choice or     & nbsp;      &nbs p;       & nbsp;   Lean Cuisine with extra veggies Diet Rite or Water, or Tea with Splenda….. Add extra veggies if possible, but usually this is enough to  fill.  I buy the frozen medley's and just warm up 3/4 cup seasoned with "I can't believe it's not butter" and some pepper.      &n bsp;        ;       &n bsp;        ;       &n bsp;  Chicken 250       Melba 5 only     

 

2:00pm – 3:00pm     Apple, Orange, grapes, ½ grapefruit or Pear sliced in small pieces or a Sargento  cheese stick with a bottle of water  CheeseStick 50

 

4:30 – 5:30pm      Pud ding with bottle water Or an orange or apple with water . This is good as I drive home.......     &nbs p;       & nbsp;      Choc pudding 70       

Or if at home, cucumber, jicama, etc….

 6:30pm – 7:30pm      &nb sp;  Dinner…..Healthy Choice or lean Cuisine with extra veggies  Or if I eat same as husband, I usually have the meat but only have   1 (like pork chop,  or steak).  If it’s chicken or turkey    & broiled  or boiled,  can have 2.  Either skip the beans & rice or fideo, but definitely have extra Veggies.  If I can’t help myself and have any of the beans, rice, or fideo, then I have to skip my  later snacks…     & nbsp;   

HC meal 240   2 Breads 100      Green Beans 30       & nbsp;      &nbs p;       & nbsp;      &nbs p;       & nbsp;      &nbs p;       & nbsp;      &nbs p;       & nbsp;      &nbs p;       & nbsp;      &nbs p;      TOTAL &nbs p;    956

 

7:30pm – 9:30pm      &nb sp;  Popcorn……100 calories packs  Or Oreo ……100 Calorie packs Or Pretzels…..small you can have   19 for approx 100 calories.... Or an orange, apple, grapes, grapefruit  or pear…….Or jicama 1 cup = 46 calories   or cucumber   1 cup = 16 calories….so you can have a  whole   cucumber for less than 40 calories...add a little lemon juise & seasoning...

And now there are a whole lot of chips or snacks that come in the 100 calorie bags, so it’s easier to keep track.    

So this gives me approx 544 calories for snacks while watching TV if I am working on 1500 calorie diet.

Grocery shopping Recommendations

Dannon Light & Fit Yogurts= 60 calories

Dannon Smoothies Light & Fit= 70 calories  these are great cause u can have as u drive…

Jello Sugar Free Pudding = 70 calories…for the chocolate lovers this is awesome.

Oranges=80 calories

Apples = 60 small, 75 med, 90 large      &nbs p;       & nbsp;     

Pears= 90 calories

Grapes   1 cup= 62 calories

Sargento Cheese Sticks  =50 Calories

Weight Watchers also has cheese sticks for about the same calories, but I

found them smaller

Mixed Veggies (Frozen)  =25-30 Calories...Broccoli,Carrots,Cauliflower    

Cucumber = 1 cup 16 caloires

Baby Carrots  = 100 calories packs

Jicama = 1 cup 46 calories

And I spray this with “I can’t believe It’s Not Butter” Or straight veggies, like broccoli, green beans, etc.  Read the bags…..less calories,  MORE you can eat.

Greens Beans   ½ Can= 30 calories

Eggs =60 each

Bill Millers ½ chicken delight =470 calories

Healthy Choice meals=210-270 calories

Michelinas Meatloaf/Salisbury=180 calories

Oreo 100 calorie packs are very good.....

I sometimes eat Healthy Choice or Lean Cuisine.  I try to get the one with less

calories if I want to eat bread.  If I wish to skip the bread then you can eat the

ones for 280-370.      & nbsp;

If less, then you can eat 2 slices of HiFiber bread for 100 calories with “I can’t

believe It’s Not Butter”.  Or Sara Lee makes a 45 calories Wheat Bread.

 

 

 

      

 

Original Post by gi-jane:

Pgeorgian, the first rule of being pedantic about other people's spelling mistakes is to get it right... nuns wear 'habits'.  If 'habbits' exist at all they are long-eared rodents with a speech impediment.

 LOL! You made latte come out my nose :D

Original Post by gi-jane:

Pgeorgian, the first rule of being pedantic about other people's spelling mistakes is to get it right... nuns wear 'habits'.  If 'habbits' exist at all they are long-eared rodents with a speech impediment.

guess i haven't kept up with my catholic terminology.  huh...i really thought it had two Bs.

I don't count calories at all due to an eating disorder, but here are 2 breakfasts I eat on a daily basis.

Every morning I have either oatmeal (made with 1/2 cup quick oats cooked in 1 cup water.  Before cooking I add splenda, cinnamon and soemmetimes nutmeg.  I also add whatever fruit (usually banana, strawberries or blueberries) and about a teaspoon of natural peanut butter (I never get enough fat in :/) and then cook for a couple of minutes.  When it comes out of the microwave I stir in yogurt and sometimes reheat if its too cold.)

...or I have a high fiber low carb whole wheat wrap with egg whites.  I cook egg whites, mushrooms, deli turkey or ham and sometimes green pepper and then wrap them in a wrap with a very small amount of cheese.

 

Another thought to add to the other great posts -

There is a website called hungrygirl.com - if you sign up for the daily email you will get all kinds of recipe reworks as well as lists of new (and taste tested) lo cal food items.

This site has been very helpful in opening my eyes to calorie counts on a lot of menu items at many restaurants (especially the ones that 'claim' to be low fat, low cal) as well as providing alternate lower calorie food items to replace the higher calorie ones.

Enjoy
#19  
Quote  |  Reply

I usually eat these foods. For breakfast a smoothie, Lunch chicken and salad and dinner a bagel with nonfat cheese cream. 

Mon, Jul 07 2008

Grade Grams Cals   Breakfast Bananas A 76 68 Strawberries A 146 47 Papayas A 112 44 Milk Kirkland fat free A 227 90 Kirkland Signature Walnuts C 15 100   Lunch Boneless Skinless Breast Fillets - California Grown Fresh Chicken Breast C- 65 67 Beans, Pinto, Mature Seeds - Cooked, Boiled, With Salt A 86 123 Spinach - Raw A 24 6 Carrots, Baby - Raw A 47 16 Lettuce, Cos Or Romaine - Raw A 42 7 Broccoli - Raw A 45 15 Cucumber, Peeled - Raw A 79 10 Avocados B+ 23 37 Lemon Juice B+ 47 12 Tortillas Nuno C+ 54 120   Dinner Milk Kirkland fat free A 227 90 The Bagel, Cinnamon Swirl B- 55 181 Philadelphia C- 17 15 Blackberries A 51 22 Cherries, Sweet A 23 15   Snacks Jr. Fat Boy Vanilla D+ 49 120 Total Calories Consumed 1,202

i reached 1130 today, here's what i had:

breakfast: smoothie of banana, 100g frozen berries and 100g yoghurt (235)

lunch: i had this again (235)

dinner: salad of lettuce, spinach, mushroom, chickpeas (half can), avocado (1/4), red onion, pesto and sweet chilli sauce (365)

snacks: half a cup of skim milk (45) and chocolate chip biscuits (250). the biscuits were a bit of a mistake, usually i would have some berries and yoghurt or a savoury snack.

salads are great as you can use as much base of lettuce as you like, i usually pile my plate with baby greens, add heaps low-ish cal veges (tomato, cucumber, celery, baby corn etc), a 'main' (tuna, canned beans, tofu etc) and a small amount of dressing.

24 Replies (last)
Advertisement
Advertisement