meal plan templates for different calorie ranges--WHAT DID YOU EAT TODAY??

OKAY, so there is a thread that posts foods eaten for the day, but for those of us who run low on ideas or want to see what a particular range of calories can look like for the day i thought it would be GREAT to have a thread where we list our foods eaten with the calorie range. so, if you're with me listaway!! 

I think it would be helpful to list the TOTAL CALORIES for each person's day...that way individuals can get a sense of what a days worth of calories looks like for that calorie goal. if this is a bad idea then that's fine but it's just a suggestion

B: 1 packet oatmeal, 1 packet cream of wheat, 4 eggs, 1 cup cabbage, 1 light yogurt, 1 orange [split into 2 mini meals]

S: sandwich with veggie deli meat, lettuce, a salad, and homemade energy bar

S: ice cream from a neighborhood place

L: egg burrito with cole slaw and a cereal bar

S: hummus and carrots with cheery tomatoes, string cheese, homemade energy bar

S: oatmeal, cottage cheese with all bran

D: ww pasta, veggie grounds, broccoli/caulflower blend

S: frozen yogurt, popcorn with cinnamon and sugar, small slice carrot cake

2000-2100 calories

I aim for about 1300-1400 a day to lose weight.  Today it looks like this...

• Breakfast.... Grilled cheddar cheese on wholegrain toast...   (295)
• Lunch....  A tortilla wrap with 3oz of leftover roast chicken, some beanshoots, salad leaves and light mayonnaise.  A small banana.  A light fruit yoghurt (566)
• Supper is going to be....   Homemade Tomato & Green Lentil Soup with some wholemeal bread (407)
• Late snack...  Fresh pineapple with plain yoghurt, honey and toasted sesame seeds. (100)

Total 1368

Wow that soup looks delicious , I am going to make that this week for sure

What brand lentils do you buy? I shop at Schnucks and Shop N Save

okay so my range is 2000-2100...here's the plan, very snacky since i'm out most of the day...

B: 4 eggs, cabbage, 1 packet oatmeal, yogurt, and an apple [600]

S: mini bag of popcorn, hummus and carrots [160]

L: 1/2 peanut butter and jelly, 1/2 serving pringles, string cheese [275]

L2: beans [80], frozen stir fry [120], tofu [60], oil [40] [240]

S: cottage cheese with all bran, 1/2 homemade energy bar [210]

D: 2/3 pasta, tomato sauce, crab, asparagus and cabbage [275]

S: popcorn, frozen yogurt, small slice carrot cake [275]

Total: 2035

Original Post by chiefsfan4life:

What brand lentils do you buy? I shop at Schnucks and Shop N Save

 Just plain old cheap and cheerful dried green lentils...  They tend to hold their shape better.  If you were going to blend the soup rather than eat it chunky you could use red lentils or puy lentils. 

So my calorie goal per day is 1200-1300.

Breakfast I had a 3/4 cup Honey Bunches of Oats with Almonds and skim milk (200) and a small banana (62)

Lunch I had a lean turkey breast, with cheader cheese and spinach sandwich on whole grain break and a medium apple for (400)

As a snake this afternoon I had a blended oregon chai made with concentrate and skim milk (120)

And for dinner I am having ground turkey tacos with black beans, lettuce, and salsa on a whole grain tortilla. (400)

Calorie goal: 1500-1800

Today: 1650

Breakfast: 1/2 cup oatmeal (dry) (150) prepared with 1/2 large banana (61) and 3 egg whites (48) - 260

Snack: 1 ounce honey wheat pretzel sticks (120) and 1 ounce strawberry cream cheeese (90) - 210

Lunch: turkey on weight watchers bread with mustard (180), 1/2 pint strawberries (50), light and fit yogurt (80) - 310

Snack: 6 oz fage 0% (90), 2 tbsp cocoa powder (10), 1/2 cup skim milk (40) - 140

Snack: 3 egg whites (50), 1 slice deli turkey (15), 1 cup spinach (7), 1 slice fat free american cheese (30) - 100

Dinner: 4 oz baked boneless skinless chicken breast (100ish), tons of onions, mushrooms, and spinach prepared with olive oil spray (100ish) - 200

Snack: 1/2 cup oatmeal (dry) (150) prepared with 1 tsp cocoa powder (5) and 1/2 large banana (60) - 215

As you can see - I eat a TON of food for that amount!!

Original Post by kapo:

around 900 cals for today

If you're female the bare minimum intake is 1200.  If you're male the bare minimum should be 1500.  If you're under 21, add 300 cals to both those numbers.  Otherwise you'll end up quite sick and malnourished.

LAFOUTLOUD...your meals are AMAZING. what kind of cocoa powder do you use and also what brand of yogurt? are they individual cups?

B: 4 eggs, oatmeal, cabbage, yogurt, coffee, orange [500]

S: a bag of popcorn, a kudos bar [200]

L: sandwich with veggie deli slices, 1/2 serving pringles [225]

L2: beans, mushrooms and spinach, tofu [200]

S: hummus, baby carrots, string cheese [200]

S: cottage cheese, all bran [160]

D: pasta, tomato sauce, salmon patty, veggies [300]

S: popcorn, nutrigrain bar, and frozen yogurt [350]

Total: 2135

I use hershey's special dark cocoa powder and it's 5 cals/tbsp - really warm and gooey and chocolately in oatmeal or yogurt :)

I buy dannon light and fit yogurt (80 cals) to take to work and they're in individual containers. I also buy fage 0% greek yogurt to mix with things and use in recipes - they do come in individual containers (which my mom bought as a sort of mistake) that are 6 oz each and 90 cals. But I usually just buy the 16 oz containers and divy it up into 4 servings (4 oz and 60 cals each).

I realllllllly like yogurt :). I'm having a yummy meal-day today too, I'll post it when I'm sure of everything I'm going to eat!

I eat between 1200-1500 cals/day.  This is what I had today :)

Breakfast: 1 cup fat free yogurt (108 cals), 1 tbsp milled flax seed (60 cals), 1 cup sliced strawberries (49 cals), 1/2 cup Pumpkin Flax Granola (140 cals)
Total Breakfast Cal: 357

Snack: Apple (100 cals)

Lunch: 1 Veggie Burger (170 cals), 1 egg (I get the vegetarian and flax fed eggs 70 cals), 1 slice sprouted wheat bread (100 cals), 1 tbsp salsa, 1/2 tbsp smart balance (to fry the egg)
Total lunch Cal: 340

Dinner: 1/2 cup black beans (105 cals), 1/2 cup brown rice (150 cals), 2 cups Romaine Lettuce (14 cals), 1 tbsp reduced fat sour cream (47 cals), 2 tbsp salsa (10 cals), 2 tbsp jalapenos (9 cals)
Total Dinner cal: 249

Snack: Banana (105 cals), 24 teddy grahams (140 cals)

Total cals:  1291 

okay so 2000-2100

B: oatmeal, 4 eggs, cabbage, yogurt, english muffin, orange [700]

S: ice cream, homemade energy bar [200]

L: beans, tofu, spinach and mushrooms stir fried [300]

L2: sandwich with ww bread, veggie deli slices, side salad [250]

S: hummus and carrots [100]

S: cottage cheese and all bran [160]

D: veggies, pasta, veggie burger [350]

S: popcorn, 2 pieces of chocolate with almonds (made me itchy), frozen yogurt [300]

Total: 2360?? a bit over, but i did spin today...and i really wanted ice cream!! :)

1750-1900 -

B: 1 cup of Kashi Go Lean Crunch, 1/2 cup FF plain yogurt, 1 mini cinnamon raisin bagel with 1 oz cream cheese [460]

S: Handful of homemade snack of roasted almonds, dried cranberries, and raisins. [about 150 per handful]

L: 2 whole eggs and 2 egg whites with spinach, green peppers, cherry tomatoes, italian blend cheese and 2 tbsp salsa [450]

S: Luna Bar- Lemon Zest [180]

D: Old fashioned oatmeal (double serving), 1/3 cup of raisins, 2 tbsp of honey, and a couple of kashi go lean for the crunch as a topping and 1/2 cup of 2% milk- [665]

Total: 1905 cals...

Original Post by amandief:

1750-1900 -

B: 1 cup of Kashi Go Lean Crunch, 1/2 cup FF plain yogurt, 1 mini cinnamon raisin bagel with 1 oz cream cheese [460]

S: Handful of homemade snack of roasted almonds, dried cranberries, and raisins. [about 150 per handful]

L: 2 whole eggs and 2 egg whites with spinach, green peppers, cherry tomatoes, italian blend cheese and 2 tbsp salsa [450]

S: Luna Bar- Lemon Zest [180]

D: Old fashioned oatmeal (double serving), 1/3 cup of raisins, 2 tbsp of honey, and a couple of kashi go lean for the crunch as a topping and 1/2 cup of 2% milk- [665]

Total: 1905 cals...

looks like yesterday was a breakfast bonanza...lol. i love breakfast foods :)

1200-1500 a day

B - Poached egg + 1 slice toast (140)

B - Coffee (80 cause I like too much cream)

S - 2 mini muffins (140)

Lunch: Salad with tomatoes, 1/2 cal-free dressing and 1/2 lite for 40 cals, 3oz chicken 150 cals (210)

3 celery sticks & wedge of laughing cow (45)

Upcoming snack: Chocolate EAS shake (110), more celery & cow (45),

Dinner: Quesadillas (new recipe someone posted here that I am trying) - 100 for the wrap, spinach/mushrooms/onions/peppers, FF cheese, FF sour cream (not sure cause I didn't get it yet) - I'm estimating about 300-400 (I'll prolly have 2)

Blueberry yogurt 90

2 Bites of Dove Choco Ganache Ice cream - 50

For a total of 1310

I was about 200 calories over my limit yesterday, so I'm eating less today.

Calorie goal: 1,300-1,400

Breakfast
Small apple w/ a few cheese cubes = 120

Lunch
Salad w/ tomato and veggie "parmesan" and ranch dressing = 95

Dinner
2.5 oz chicken, 1 tbsp. cheese sauce, a bit of rice, peas, and mushrooms, wrapped in a low carb tortilla = 255

Snacks
Banana mango smoothie = 185 (Frozen banana, mango, oikos vanilla yogurt, 1 oz. freshly squeezed lemon)

It's only 655 calories right now, but the day is not over and I have more snacking to do! LOL I'll probably end up adding more to dinner.

2000-2100

B: 4 eggs, oatmeal, yogurt, orange, english muffin [650]

S: pirates booty, hummus and carrots, kudos m&m bar [350]

L: beans, tofu, spinach and mushrooms [200]

L2: side salad w/ a sandwich made w/ ww bread and veggie deli meat [250]

S: cottage cheese and all bran, 2 homemade bars [300]

D: imitation crab and pasta [300]

Total: 2050

1800 to maintain

B: Bran shreds with full fat milk and then oatmeal with water and milk, crunchy peanut butter, sunflower seeds and cinamon and cup of tea (500)

S: Scrambled eggs (2 egg whites and 1 whole egg), natural yoghurt and pumpkin seeds (200)

L: Salad with spinach leaves, red pepper, onion, carrot, tuna in oil, hommous, feta cheese and french dressing (200)

S: Banana (90)

D: Turkey breast, green lentils, celery, mushrooms, broccoli, chilli, garlic, courgette, tin tomatoes (350) 2 squares of 81% dark chocolate (140)

S: Wholemeal bread with peanut butter and almond butter (150)

S: Tofu mixed with honey and hotchocolate mix (150)

Approx 1800

I just wanted to say this thread is a great idea!  At the moment, I'm trying to gain some weight and had no idea what foods to eat to get up to 2500, so Chrissy your posts especially are helping me out as I've realized I'm not eating nearly enough.  Thanks for starting this thread, and please keep posting your menus! :)

Original Post by calendulax:

I just wanted to say this thread is a great idea!  At the moment, I'm trying to gain some weight and had no idea what foods to eat to get up to 2500, so Chrissy your posts especially are helping me out as I've realized I'm not eating nearly enough.  Thanks for starting this thread, and please keep posting your menus! :)

aaaw...i'm glad i could help. i know what its like to feel lost while gaining. now i'm maintaining which is why i'm not shooting for 2500, but i'm glad it helps. oh, and if you like my menus...some ways to get to the 2500 calories would be to add 2oz nuts which would increase your cals by about 350-400 calories. you can add half of them to the cottage cheese and all bran, and the other half to the yogurt.

in addition, you could add a slice of cheese to the sandwich for an extra 70 calories. and ww crackers to the hummus and carrots for an extra 130. so that would add minimal bulk and allow you to reach your goals. hope it continues to help you out!! :)

2000-2100

B: 4 eggs, oatmeal, cabbage [420]

S: ice cream a ton!!! [300]

L: fettucine alfredo with mushrooms and a spinach salad [350]

S: pirates booty, grapefruit, peanut butter and jelly sandwich [500]

D: chili [homemade and yummy], spinach, asparagus [330]

S: popcorn and frozen yogurt [250]

Total: 2150