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
Breakfast: oatmeal with spelnda cinnamon and unsweetened vanilla almond breeze=170 (I know it was super low but I'm in desperate need of a grocery trip lol!)
Lunch:gardenburger grilled chickn' patty with organic chiptole BBQ sauce, laughing cow light swiss, f.f swiss on light wheat with a side of green beans and a baked sweet potato=383 cal
Lunch desert: f.f fudge brownie ice cream with s.f chocolate syrup=125 cal
Snack: english muffin with s.f grape jam= 140 cal
Dinner: f.f lime yogurt, a can of bernie o's and a s.f chocolate pudding cup=440
snack: 2 pieces of munster cheese and a caramel rice cake=210
Total=1468
Still planning out today's menu:
Calories: 1,395
Breakfast
Diet hot chocolate made w/ skim milk = 95
Scrambled eggbeaters w/ veggie sausage = 155
1 slice toast w/ sugar free jelly = 60
Lunch
Bagel w/ cream cheese and sugar free jelly = 200
Dinner
Lean Cuisine (stuffed cabbage) = 220 (i'll be at work during dinner hour so i need quick portable food)
Dessert/After work snack
Mini homemade strawberry shortcake = 200
Snacks
Random things = 465
B: blueberry bran waffles--homemade [well semi, i added the bran :)] 3 eggs, cabbage, cottage cheese, grapefruit--split into 2 mini meals [650]
S: sandwich with deli slices, pringles, and homemade bar thingy [300]
L: tofu, rice, and veggies stir fried [300]
S: hummus and carrots, pirates booty [250]
L2: soy nuggets and a salad [150]
D: chili and spinach [200]
S: popcorn, frozen yogurt [250]
Total: 2100
Chrissy that all sounds really nice, how did you make your bran waffles? Ive got some bran Ive been trying to find different things to do with it.
haha...blueberry pancake mix and i just added a teensy bit of bran, milk, sugar, and baking soda to make up for the extra substance...if i were making them homemade then egg, flour, bran, baking soda/powder, milk, sugar, and blueberries. i'm too lazy for that though and i experiment with amount until the consistency is how i need it to be...not much help i bet.
Yummy day!! i felt really snacky all day though...it was kinda terrible...lol.
B: blueberry bran waffles--again:) 4 eggs, cabbage, yogurt, orange--split into 2 mini meals [600]
S: ice cream from ice cream shop, homemade granola bar [250]
L: tofu, pasta, and cabbage curried [275]
S: hummus and carrots, pirates booty [250]
L2: bagel with cream cheese, and homemade bar thingy [250]
D: veggie chili, green beans [200]
S: popcorn, frozen yogurt [250]
Total: 2075
Original Post by kortlynmoore:Dinner: f.f lime yogurt, a can of bernie o's and a s.f chocolate pudding cup=440
what are bernie o's?? lol.
Original Post by gi-jane:
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
Gi-jane, how on earth fresh pineapples, yogurt, honey and toasted sesame seeds come to 100 cals.?
:) I really want to know. because now I want that snack:)
it would be extremely helpful and useful for the entire community if people would post their meals in addition to asking great questions :) i would love to see your meals and snacks SAFINA :)
Its about community learning and sharing so come on guys...SHARE!! 
Goal: 1200
Breakfast: english muffin (120) with 1/2 cup cottage cheese (90) and 1/2 cup fiber one (60). with apple (80) = 350 calories
Lunch: 3 oz turkey (100) with 1 slice bread (80), 1 yogurt (150) and grapes (60) = 390 calories
Snack: baby carrots (40) with salsa (30), cottage cheese (90) = 160 calories
Dinner: turkey burger (150) with bread (70), butter (30), and stir-fried zucchini, squash & tomatoes (70) = 320 calories
Total: 1,220
Goal: 1,400-1,600
Breakfast
Eggbeaters w/ meatless sausage = 190
1/2 cup light orange juice = 25
Lunch
Turkey sandwich w/ pepperoni = 225
Apple = 65
Dinner
Chick'n patty, tartar sauce, and cheese on a bun = 270
Homemade french fries w/ ketchup = 155
Dessert
Cookie pie thing = 190
Snacks
1 slice cheese rolled up in 2 slices ham = 100
Fiber one w/ raisins (dry) = 160
1 mini babybel = 70
Misc. Grazing = 195
Total: 1,645
I change my menu depends on what I have in the fridge :))
here is an example:
usually I start my day with a banana and 10g of walnuts.
If I plan to work out, I will work out then I have a breakfast
Breakfast: oatmeal OR cereal ( I like kashi) + berries + an orange OR an apple+ egg whites. ( morning cals are 500 )
snack : an apple ( any kind of fruit) maybe an orange.
lunch: a cup of cottage cheese + fruit. sometimes, I eat something different like fish and quinoa. if I am in a hurry, I eat cottage cheese and fruit.
dinner: I eat veggies. raw and cooked. any kind.
here is an example: cooked broccoli, brussles sprouts+ carrots+ kale+ spinach + endive. I will add some protein like a piece of tofu or some avocado.
total of 1455-1500
but I have to say that my menu is pretty random. Also, it doesn't have a lot of protein. certainly, it is good for someone who is looking for more fiber.
Breakfast: 1/2 cup oatmeal (150) cooked in 1 cup water, with 1 large apple (110), 1 not quite level Tbsp. Peanut butter (105), salt and cinnamon to taste (Total: 365)
Snack: 1/2 cup low-fat cottage cheese (100) with 1 not quite level Tbsp. Peanut butter (105), 1 slice whole grain/wheat bread (100) (Total: 305)
Lunch: 3/4 cup garbanzo beans (165) with 1/2 cup cut green beans (20), some balsamic vinegar, and a bed of greens, with 2 slices whole grain/wheat bread (200), 1 large egg (75), and 1 cup skim milk (80) (Total: 530)
Snack: 1 cup Kashi GoLean Cereal (140) with 1 not quite level Tbsp. Peanut butter (105) (Total: 245)
Dinner: 1 cup steamed broccoli/carrot mix (80), 1 cup rice (220), 6 oz. tofu (150), 2 Tbsp. Honey Dijon Dressing (150), salt and pepper to taste (Total: 600)
Snack: 1 container plain low-fat yogurt (140), 1 large apple (110), 1 large banana (110), and 1 not quite level Tbsp. Peanut butter (105) (Total: 465)
Day Total: 2510 calories
That's only approximate...It all depends on how level the measurements are with the cups and spoons. But really how much it weighs. Then again, I don't have a food scale and I usually don't measure things out, but I guess this total is a good guess on how much I eat.
So yesterday was such a bad, bad day! I bet you I ate 4,000 calories! I maybe exaggerating but I went to a cook out. Enough said lol! Today has been so far so good. I'm eating slightly less calories today than normal just to get back on track.
Breakfast: oatmeal with splenda, cinnamon, and unweetened vanilla almond breeze= 170 cal
Lunch: morningstar farm's spicy black bean burger with f.f swiss, ketchup and mustard. No bread today. I'm out and leaving for vacation in a few days so buying bread is pointless right now lol. I had mini cheddar and potato porgies and green giant immunity blend steamed veggies on the side.=390 cal
Lunch desert: chocolate chip cliff z bar= 130 cal
Dinner @ work: an amy's especial burrito, f.f white chocolate raspberry yogurt and a s.f chocolate vanilla jell-o pudding cup= 410 cal
After work snack: grilled cheese made in the toaster oven lol with an english muffin, laughing cow light swiss and f.f sharp cheddar
KORTLYN...was the food at least good? if you enjoyed it then it's okay, you'll survive :) i hope it was delightful and worth it!!
EMBER...when you say "not quite level tbsp" you mean it's like a "heaping tbsp"? i noticed you count it as 105 calories, instead of the usual 95 that would be in a tbsp. oh, and what did you put the honey mustard on...your tofu? trying to get ideas so i was just wondering.
SAFINA...you have quite a bit of protein...egg whites, cottage cheese, fish, tofu..all protein. protein isn't really supposed to be a substantial portion of your diet anyhow, most recommendations are around 15%
here's my day...really hungry..i think it's because i ran today...hmm :/
B: oatmeal, 4 eggs, yogurt, cabbage [500]
S: oatmeal [100]
L: pasta, imitation crab, bean sprouts, cauliflower [350]
S: hummus and carrots, ice cream [250]
L2: peanut butter and maple syrup sandwich, pirates booty [450]
D: rice, veggie burger, cabbage [300]
S: popcorn, granola bar [200]
Total: 2150
Chrissy, Here is the macro nutrients for today
Fat - 16.2% (28 grams)
Protein - 21.1% (82 grams)
Carbohydrates - 62.6% (244 grams)
Alcohol - 0.0%
Other - 0.0%
Daily Sodium Intake - 845 mg
Daily Sugar Intake - 123 grams
Daily Cholesterol Intake - 240 mg
Daily Saturated Fat Intake - 4 grams
Daily Fiber Intake - 75 grams
Total cals 1405.
Let me know your thoughts. also, I had to increase the protein because everyone here mentioned that to me. I am trying hard to increase my protein and fat intake.
you are the first one who says that I should aim for %15.
Original Post by safina1:
Chrissy, Here is the macro nutrients for today
Fat - 16.2% (28 grams)
Protein - 21.1% (82 grams)
Carbohydrates - 62.6% (244 grams)
Alcohol - 0.0%
Other - 0.0%
Daily Sodium Intake - 845 mg
Daily Sugar Intake - 123 grams
Daily Cholesterol Intake - 240 mg
Daily Saturated Fat Intake - 4 grams
Daily Fiber Intake - 75 gramsTotal cals 1405.
Let me know your thoughts. also, I had to increase the protein because everyone here mentioned that to me. I am trying hard to increase my protein and fat intake.
you are the first one who says that I should aim for %15.
well it really just depends on your goals, and i honestly did not pull it out of thin air...here are the recommendations from weight watchers
Acceptable Macronutrient Distribution Ranges for Adults (as a percentage of Calories) are as follows:
- Protein: 10-35%
- Fat: 20-35%
- Carbohydrate: 45-65%
This is from nutrition.about.com The United States Department of Agriculture suggests that approximately 50% of your calories should come from carbohydrates, about 30% from fats, and approximately 20% from protein sources. So, generally speaking...15% is adequate for the average person. You don't NEED more than that although you can place yourself at the higher end of the recommended range. I would definitely get more fats though if I were you!! hope this helps! :)
Meals for yesterday:
Breakfast: 1/2 cup dry old fashioned oats prepared with water, 1/2 tsp unsweetened cocoa powder, a medium banana, 2 egg whites, and 1/2 cup skim milk added at the end
Lunch: split into snacks throughout the day while at work (waitressing a 7 hour shift - no breaks), 1 oz organic oat bran pretzel sticks (120 cals 4 g protein 3 g fiber) dipped in 2 tbsp homemade strawberry cream cheese (made fresh at the restaurant I work at - it's my weakness, and the only way I can avoid the fresh bagels and cream cheese - it's good quality though, real chunks of strawberries), a sandwich made on light wheat bread with 3 oz grilled seasoned chicken breast, 1/4 an avocado, and a touch of mustard, a cup of grapes, and a dannon light and fit nonfat yogurt
Snack: 1/2 cup dry old fashioned oats prepared with water, 1/2 tsp unsweetened cocoa powder, and 1/2 cup skim milk added at the end
Dinner: 2 bbq skinless chicken thighs, and a large veggie mix of sauteed onions, mushrooms, peppers
Total cals: 1457
26.2% fat (44 grams), 25.2% protein (95 grams), 48.5% carbs (182 grams)
Today: 1700 cals - 28.7% fat (57 grams), 26.9% protein (120 grams), and 44.4% carbs (198 grams)
Breakfast: 1/2 cup dry old fashioned oats prepared with water, 1/2 tsp unsweetened cocoa powder, a medium banana, 2 egg whites, and 1/2 cup skim milk added at the end
Quick post-workout snack: dannon light and fit yogurt
Lunch: salad made with 2 cups spinach, 4 oz grilled shrimp, 1 oz goat cheese, 1 hard boiled egg, a couple sliced mushrooms, and homemade balsamic vinaigrette dressing (about 1 tsp olive oil + balsamic vinager and seasonings)
Snack: 1/2 cup pumpkin, 1/2 cup fage 0%, 1/2 ounce crushed almonds heated up with cinnamon and splenda
Snack: 1/2 cup unsweetened applesauce and 1 oz oat bran pretzels
Dinner: lean turkey burger (4 oz lean ground turkey) on a light multigrain english muffin with a slice of fat free cheese and sauteed mushrooms, onions, and peppers. About 5 or 6 strawberries
Desert: 1 children's size vanilla custard from rita's (230 cals)
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