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

haha When I eat eggs and some sort of sausage for breakfast I'm full for like.. forever. lol Hmm.. other sources of protein.. good question! I tend to get stuck on eggs too. This morning's breakfast is about to consist of steak & eggs. hehe

You could try having some oatmeal with protein powder or cottage cheese (or any other cheese) mixed in. Made with milk instead of water. Maybe adding peanut butter to your breakfast? (or chopped nuts of any kind) Or some beans.. I think they're supposed to be protein loaded too.

I started hard core calorie counting the other day - measuring my food and so forth. I realized with proper planning and more frequent meals (and taking out sugary and processed food), I don't actually have to eat as much. Obvious, but suddenly it's clear to me!

I'm a 5'7 and 128 pounds currently, with a small bone structure. Here's what I eat on a normal day.

Breakfast: 8AM
1 Cup Shreddies
1/2 Cup Fortified Soy Milk
1/2 Banana

Snack: 10AM
5 Dried Apricots
1/2 Cup Cottage Cheese

Lunch: 12PM
1 Piece of Whole Wheat Bread
1/2 Can of Tuna
1 Package Coconut Dessert Tofu
1/2 Banana

Snack: 2PM
Apple

Snack: 4PM
1 Hard Boiled Egg 

Dinner: 6PM
Split Pea Soup (Homemade!)

Snack: 8
Handful of Cheddar Popcorn
1 Mango

Total Calories: 1248

TIMBER-WHY R U DIETING?  YOU ARE AT A HEALTHY WEIGHT IF YOU DON'T KNOW.

Original Post by patty921:

Wow!  It seems like some of you don't eat alot for the amount of calories and some of you manage to eat TONS for the amount of calories!!

 

I totally agree but some people just run on less food, as long as nutritionally dense and healthy. others need the volume. i'm more of a volume kind of girl, oddly enough since i'm so small. you seem to fit a lot of TASTY food into your 1500 cals!! :)

B: 3 eggs, oatmeal, bagel with cream cheese, strawberries [500]

S: salad with tofu, mushrooms, peppers, tomatoes, and cucumbers and a string cheese [200]

L: black beans, 2 veggie hot dogs, cabbage, orange [350]

S: cottage cheese, fiber one, homemade granola bar [225]

D: veggies, pasta, veggie meat grounds [350]

S: popcorn, frozen yogurt, chocolate cookies [350]

Total: 1975

goal: 1500 cals

B: 1 slice low cal wheat bread w/ 1 Tbsp Skippy Natural and a glass of skim milk (120)

S: Banana (105)

L: Ham sammy on 2 slices of low cal wheat with a slice of 2% cheese and a yogurt (270)

S: light string cheese and sunsweet prunes (110)

D:  not sure yet, I have pretty many calories left but I had a lot of carbs today already, so I'm thinking a big salad with some grilled chicken and some sunflower seeds or nuts for some extra calories.

S: maybe I can have some ICE CREAM with those extra calories!!!

B: oatmeal, 4 eggs, orange [450]

S: ice cream--a lot of it [250 or so]

L: black beans, cabbage, 2 veggie hot dogs [300]

S: english muffin w/ egg and veggie meat, small salad [300]

S: string cheese, special k bar [175]

D: stir fry veggies, veggie burger [225]

S: popcorn, frozen yogurt, kudos snickers [300]

Total: 2100

CHRISSY-hi, how do you count your foods?  i mean, bfast id count it as closer to 500 and lots of ice c ream for only 250? wow.  i dont mean to pick, just curious bc i need to revamp my meals so looking for ideas.  how did u come up w ur cal goal?  r u still doing the WO u had talked about and then u just add those in to a sedentary setting to get ur goal?

thanks

I see a few of you talking about quantity vs. quality in terms of how much & what types of foods you eat - and as you can probably tell, I'm a quantity girl!!  It makes me feel like I'm eating more if I can squeeze in mini-meals & snacks throughout the day.  It actually makes me amazed at how many different things I eat throughout the day, but still come in around my calorie goal.  Here's what I ate today (and I'm still hungry!!):

Breakfast: Starbucks Grande Skinny Vanilla Latte (168) + banana (121)

Lunch: Fiesta Chicken Lean Cuisine (250) + nectarine (63)

Afternoon Snacks: Baby carrots (53) + Cheez-It 100 Calorie Party Mix (100)

Dinner: Romaine salad w/ celery, cucumbers, tomatoes + a sprinkling of feta cheese + Greek yogurt mixed w/ lime juice, EVOO & spices (290)

Evening Snack: 1.5 cups Cheerios Crunch Oat Clusters, dry (200)

TOTAL: 1,244 (Goal: 1,200)

Original Post by agruskin:

CHRISSY-hi, how do you count your foods?  i mean, bfast id count it as closer to 500 and lots of ice c ream for only 250? wow.  i dont mean to pick, just curious bc i need to revamp my meals so looking for ideas.  how did u come up w ur cal goal?  r u still doing the WO u had talked about and then u just add those in to a sedentary setting to get ur goal?

thanks

the oatmeal is 100, the eggs are about 280, and a small orange for about 60 plus cooking spray. my ice cream was from this soft serve place so in terms of volume it's a lot, especially compared to my usual 1/2 cup serving. i basically assume i burn about 1500 without exercise since my bmr is 1200 and i walk at least 1/2 hour to 45 mins daily, plus eating, getting ready, going to the RR, etc. When I workout I usually do the WO i talked about which burns around 400 give or take. So i shoot for around 2000 but when i get really hungry i have more, usually days when i spin.

Calories: 1,725

• Breakfast
  • Egg McMuffin = 305 (1 egg, 1 turkey sausage patty, 1/2 slice cheese, 1 english muffin)
  • 1/2 cup light orange juice = 25

• Lunch
  • Sandwich = 250 (chicken breast, hummus, lettuce, 1 slice cheese)

• Dinner
  • Cheeseburger = 255 (lawash, boca burger, 1 oz. swiss, lettuce, onion, reduced sugar ketchup)
  • Pasta salad = 100 (1.5 oz broccoli, 1/2 oz. rotini noodles, 2 oz. tomato, 2 tbsp. fat free mayo)
• Dessert
  • Chocolate Silken Tofu Pie = 285

• Snacks
  • MoJo Bar = 200
  • 2 oz. deli ham = 60
  • 1 cup frozen yogurt = 245

I eat A LOT of food for only 1200 calories!

Breakfast: Special K Strawberry Protein bar and skim milk

Lunch: Ham and reduced fat cheddar w/mustard on 2 peices of reduced calorie whole wheat bread. I ate this with a bunch of baby carrots, tomatoes, and a few olives.

Snack: Apple

Snack: SF Jello and some whole wheat crackers

Dinner: Sliced sirloin and carmelized onions with roasted sweet potato and green beans.

Snack: 5-6 strawberries

All that for only 1209! I'm never really hungry. It's amazing how much food I can get for such a low calorie amount.

So since I got back from my vacation some REALLY horrible crap at work has gone down. This may be the reason why I have been eating like crap lately. Starting yesterday I got back on track. Lol I have a wedding to attend the 13th and I want to feel amazing in my sexy little dress so yeah time to just eat like a normal human again, and not a garbage disposal lol! Here's yesterday!

Breakfast: scrambled egg whites and oatmeal with cinnamon and splenda= 230 cal

Lunch: spicy black bean burger with f.f swiss, ketchup and mustard on light wheat bread with a baked sweet potato and green giant veggie medley=363 cal

Snack: Edy's slow churned peanut butter cup ice cream=120 cal

Dinner @ work: PBJ made with s.f blueberry jam and skippy natural super chunk peanut butter, baby carrots, light string cheese, s.f cinnamon roll pudding cup and unsweetened applesauce= 365 cal

After work snack: mini pretzels and f.f cream cheese fallowed by a small bowl of said ice cream from before=310 cal

Thanks everyone who has been contributing i love to see the menus...

B: 4 eggs, oatmeal, orange [450]

S: popcorn, ice cream [250]

L: lentils, 2 veggie hotdogs, cabbage [350]

S: cottage cheese, fiber one, frozen waffle [250]

D: stir fry, asian veggie burger [300]

S: popcorn, frozen yogurt, kudos snickers [300]

Total: 1900

ok, so this is Friday, no excercise, just workday-

BFAST- Bagel W/ PB+Jelly, Blueberry yogurt [450ish]

SNACK- strawberries [35?]

LUNCH- tofu salad sandwich, greek yogurt [330ish]

SNACK- Big Rome apple, trail mix ?

DINNER- huge chicken thigh, veg salad, peice of roll no clue how to size chicken??]

SNACK- apple, yogurt, PB [300ish]

Yesterday

Breakfast: f.f cream cheese and s.f blueberry jam on wheat toast with a f.f cherry yogurt=190 cal

Lunch: spinach salad with cut up boca chickn nuggets, catalina free, f.f cheddar, and carrots= 335 cal

Snack: Welsh's berries and cherries fruit snacks= 80 cal

Dinner: tomato basil boca burger with tomato sauce, f.f cream cheese and Parmesan on light wheat breadwith a side of broccoli and a baked sweet potato= 368 cal

Desert: edy;s slow churned fidge tracks with s.f chocolate syrup= 135 cal

Snack: mini pretzels and f.f cottage cheese and another bowl of said ice cream minus the chocolate syrup= 310 cal

I try to get anywhere from 1400-2400 calories a day. 

Breakfast: Oatmeal made with half skim milk, half water, a chopped up banana, some cinnamon and ginger and a spoonful of almond butter (~400)

Lunch: A salad with romaine lettuce, red onion, tomato, a crumbled slice of bacon, bread-n-butter pickles, cheese and honey mustard-balsamic vinegar dressing and some pineapple on the side (~350)

Snack: S'mores Luna Bar (180)

Dinner: A curry-flavored veggie burger, some hummus, a yellow summer squash, some flat bread, an apple, a small square of chocolate (~450)

Dessert: Frozen yogurt in a cone (~200)

My total was around 1600 calories today.

Yesterday

Breakfast: large bowl of oatmeal with splenda and cinnamon= 225 cal

Lunch: tomato basil boca burger cooked with spinach, tomato sauce, f.f mozzarella and f.f swiss with a side of cheddar and potato mini porgies, and green giant immunity blend and a bowl of edy's slow churned fudge tracks with f.f chocolate syrup= 545 cal

Dinner @ work: PBJ made with skippy natural super chunk and s.f blueberry jam, baby carrots, light string cheese, unsweetened applesauce and a s.f cinnamon roll pudding cup= 365cal

Snack: lots of mini pretzels lol= 165 cal

mooo87..what kind of flatbread did you have? that sounded delicious!!

Yesterday...basically the same as other days since i'm getting ready to move and i'm trying to eat everything that's already opened.

B: 4 eggs, oatmeal [350]

S: apple, baby carrots, special k bar ice cream [260]

L: lentils, soy nuggets, cabbage [350]

S: cottage cheese, fiber one, homemade muffin [240]

D: stir fry, asian veggie burger, mushroom tortellini [500]

S: popcorn, frozen yogurt, kudos snickers [300]

Total: 2000

Todays plan...

B: 4 eggs, oatmeal, cabbage, huge apple, yogurt, english muffin [split into 2 mini meals--750

S: ice cream [250]

L: lentils, cabbage, broccoli, veggie deli slices...random [300]

S: cottage cheese, fiber one, homemade muffin [250]

D: stir fry, veggie burger [250]

S: frozen yogurt, kudos bar..ran out of popcorn [250]

Total: 2050

Hey everyone.

I am 20 years old and 5'3 weighing in at 149. I began Losing weight 3 weeks ago and since when have lost 10 pounds. For my goal weight and time limit I am eating up to 1200 calories a day. Here is my daily routine, a sample meal plan:

Breakfast: 8 am

- 3/4c Special K protein plus with 1/2c skim milk [140]

OR

- 2 eggs with 3 slices of canadian bacon and 2oz reduced fat cheese [200]

Lunch: 11am

- 6" turkey sub on whole wheat with letuce, sweet peppers, pickles and vinegar [290] and a big salad with Walden farms dressing - no carb dressing (:

Snack: 2pm

I give myself 2 snacks a day where I can choose between fiber one yogurt, weightwatcher, southbeach, special k, or carb smart treats ! SF jello/ pudding, fruits (not to exceed 2 daily), lite cool whip with cocoa on top with fruit and SF or FF popsicle/fudge bars.

- 1/2c cherries, 1/2c melon and unlimited veggies [64] 

Dinner: 5pm

I allow myself to pick 1 carb and 1 protein for dinner with veggies and big salad

-carbs- 1/2c rice or 1/2c beans or 1/2c whole wheat low carb pasta. Only for special occasions will I have a 1/2c rice and a 1/2c beans [approx. 103, 142, or 87]

-protein- 10oz fish or 6oz chicken/ground turkey or 4oz ground beef/steak [approx. 233, 180, 216]

Snack: 7pm

- another fruit choice, a shot glass (mini cappuchino cup) of frozen yogurt [60]

TOTAL: from 1000 to 1200 !! I try to make it to atleast 1200 cals but am not able to do it all the time because i am not hungry anymore and since I am eating so often I feel like I am literally full instead of satisfied, which is my goal.

** I drink 3/4 to a gallon of water daily, dont eat past 8, never skip breakfast, take vitamin B12 and B6 complex daily with a multi-vitamin

Original Post by lafoutloud01:

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 love cocoa powder in my oatmeal too! I didn't know anyone else did that! I've never tried it in yogur, but I'll have to try that too!