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
Original Post by meganwilliams2:
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!
i'd like to encourage you to post your meals in addition to getting ideas/ commenting on others' meals. i think we could all benefit :)
B: 3 eggs, cabbage, english muffin, oatmeal, orange [split into 2 meals] [475, or thereabouts]
S: ice cream...a ton [250]
S: fro-yo with blueberries and strawberries [125]
L: brown rice, tofu, carrots, broccoli...curried [300]
S: cottage cheese, fiber one, homemade muffin [250]
D: tortellini, veggie grounds, tomato sauce, cabbage, peas [400]
S: light ice cream, popcorn, kudos [300]
Total: 2100
Ok so heres roughly what I eat most days, any advice or tips would be appreciated :-). I think my diet lacks in fat though.
Breakfast: Porridge ( 30g oats + apprxo 140mls milk) + raisins, slice of toast, tiny glass of smoothie
Snack: 125g plain yogurt+ 10g flax, apple
Lunch: Two slice granary wholemeal bread, small amount of chicken, low fat cheese slice, small bit of branson pickle, spinach, tomato and cucmber made into a sandwich. Plum
Snack: This varies could be a mini nakd bar ( bit like larabars) or bag of soya crisps. Milkshake ( 30g protein powder + milk)
Dinner: Usually something like chicken with pasta/rice, some veg and a tomato sauce, my dinner usually amounts to 300 cals, low I know, I struggle with adding oil to my dinner as well.
Fortijuice
Snack: Porridge again or another bowl of a cereal like shredded wheat.
I also snack on strawberries/raspberries/blueberries thoughout the day and if I feel I maybe havent eaten enough I`ll eat some soya nuts.
It usually ends up around 2000cals
How does it look? Any advice would be great.
Yesterday
Breakfast: big bowl of oatmeal with splenda and cinnamon=225 cal
Lunch: mini shell pastas, boca vegan burger and green beans mixed in a cheese sauce made with f.f cream cheese, f.f swiss and parmesan=385
Snack: Otis Spunkmeyer strawberry shortcake cookie and a pack of fruit snacks=240 cal
Dinner: PBJ made with skippy natural super chun and s.f blueberry jam on light wheat bread, baby carrots, cheese stick, s.f applesauce and s.f cinnamon roll pudding.=365 cal
Snack: bagel full, f.f strawberry yogurt and graham crackers with natural super chunk pb and s.f chocolate syrup=495 cal
Yesterday
Breakfast: 1 pack oatmeal with 1 TBS flaxseed, 1 TBS dark cocoa, and splenda; decaf coffee with splenda and non-dairy creamer= 205 cals
Lunch: Cranberry Turkey Club made with whole wheat bread, turkey bacon, 2% milk cheese; carrots= 280 cals
Snack: Philly Swirl ice= 92 cals
Dinner: Baked chicken breast, cheese flavored mashed potatoes with bacon bits, vegetable medley; decaf coffee with splenda and non-dairy creamer=365 cals
Snack: Soy nuts, 1/2 cup 1% milk cottage cheese with splenda and cinnamon, apple= 300 cals
Snack2: more soy nuts, 3/4 cup Crunchy Corn bran cereal, fruit snacks=300
Total: 1542
I know most of my calories are at night and that's a bad thing....this really showed me that I need to get more in during the day. Maybe then I wouldn't crave snacky stuff so much at night?? Plus my snacks end up being bigger than my meals, which is not good either....Wow, I didn't realize how helpful this would be! Let's just see if I can change my habits!
Original Post by meganwilliams2:
Yesterday
Breakfast: 1 pack oatmeal with 1 TBS flaxseed, 1 TBS dark cocoa, and splenda; decaf coffee with splenda and non-dairy creamer= 205 cals
Lunch: Cranberry Turkey Club made with whole wheat bread, turkey bacon, 2% milk cheese; carrots= 280 cals
Snack: Philly Swirl ice= 92 cals
Dinner: Baked chicken breast, cheese flavored mashed potatoes with bacon bits, vegetable medley; decaf coffee with splenda and non-dairy creamer=365 cals
Snack: Soy nuts, 1/2 cup 1% milk cottage cheese with splenda and cinnamon, apple= 300 cals
Snack2: more soy nuts, 3/4 cup Crunchy Corn bran cereal, fruit snacks=300
Total: 1542
I know most of my calories are at night and that's a bad thing....this really showed me that I need to get more in during the day. Maybe then I wouldn't crave snacky stuff so much at night?? Plus my snacks end up being bigger than my meals, which is not good either....Wow, I didn't realize how helpful this would be! Let's just see if I can change my habits!
it's not bad that your calories are predominantly at night, mine are too, well it seems like it, but i find that since i get snacky at night i want to eat then. so when i wake up in the morning i'm not SUPER hungry anyway, i guess i would be hungrier if i didn't snack so much at night but i like to so it works for me. i wouldn't stress it if you're similar, in the sense that you are a nighttime eater.
B: 3 eggs, cabbage, english muffin, oatmeal, orange [split into 2 meals] [475]
S: bagel with cream cheese [200]
S: fro-yo with blueberries and strawberries [125]
L: lentils, tofu, cabbage, broccoli...curried [250]
S: cottage cheese, fiber one, homemade muffin [250]
D: tortellini, veggie burger, cabbage, peas [400]
S: light ice cream, popcorn, kudos [300]
Total: 2000
seems that i've been craving carbs, i don't know why...it's so weird. maybe since it TTOM... hmmm
BFAST- 2 slices WW w about 2tspns PB+J, blueberry yogurt ~ 400
SNACK- peach ~40
LUNCH- tofu salad sandwich (mock egg salad), greek yogurt ~300
SNACK- apple, english muffin w/ tuna~300
DINNER- (will be)- corn on the cob, hot dog, veg salad w/ raisins, strawberries ~ 280
SNACK- yogurt, apple, PBB ~300
so i dont know if im not eating enough or not the right foods, but i dont seem to have enough energy during the day and am looking for any suggestions.
thanks
So far today...
Breakfast: 1 pack oatmeal with 1 TBSP flaxseed, 1 TBSP dark cocoa powder, and splenda; decaf coffee with splenda and non-dairy creamer=205 calories
Lunch: Salad with romaine, cucumber, tomato, onion, and balsamic vinagrette; 2 saltine crackers, and a bowl of homemade vegetable soup= not sure, cause it was my mom's veg. soup and it's different everytime. She freezes all our leftover veggies and uses leftover ham to make it, so it's a different combo everytime. We'll estimate it at 300 cals
Snack: No sugar added, non fat Fudge Ripple icecream sugar cone from Brusters--> This was SOOOO GOOD! I was skeptical that it was NSNF!= 235 cals
Dinner: Cranberry turkey club with whole wheat, turkey back, and 2% milk cheese; carrots; decaf coffee with splenda and non-dairy creamer= 340 cals
May have a piece of fruit or something before bed. After looking at what I ate yesterday, I realized I needed to get more cals in during the day as opposed to at night, so I attempted doing that today.
it's not bad that your calories are predominantly at night, mine are too, well it seems like it, but i find that since i get snacky at night i want to eat then. so when i wake up in the morning i'm not SUPER hungry anyway, i guess i would be hungrier if i didn't snack so much at night but i like to so it works for me. i wouldn't stress it if you're similar, in the sense that you are a nighttime eater.
Thanks for the encouragement. As long as I'm getting enough, I guess it's ok. I have a problem with waking up in the night and eating a snack, even though I'm not hungry. I'm pretty sure I wake up because I eat and drink right before going to bed. Maybe eating more during the day will help with waking up in the night too? We'll see...thanks though!
Original Post by agruskin:
BFAST- 2 slices WW w about 2tspns PB+J, blueberry yogurt ~ 400
SNACK- peach ~40
LUNCH- tofu salad sandwich (mock egg salad), greek yogurt ~300
SNACK- apple, english muffin w/ tuna~300
DINNER- (will be)- corn on the cob, hot dog, veg salad w/ raisins, strawberries ~ 280
SNACK- yogurt, apple, PBB ~300
so i dont know if im not eating enough or not the right foods, but i dont seem to have enough energy during the day and am looking for any suggestions.
thanks
It could be that you're not eating enough, your meal look pretty balanced though i'm not seeing much fat. also, you might want to vary your carbs, you are eating bread basically at every meal and not getting any other grains or anything. maybe try brown rice at lunch time, and some whole wheat pasta at dinner, with toast for breakfast. or for your snack you could have your tuna in a tortilla with a bit of beans. sounds weird but it would probably be quite tasty :)
Breakfast: french toast made with horizon organic f.f milk, egg white, 3 pieces of light wheat bread and cinnamon with s.f syrup and scrambled egg whites= 259 cal
Snack: mini pretzels=110 cal
Lunch: PBJ made with skippy natural super chunk and s.f blueberry jam on light wheat with baby carrots, light string cheese, s.f applesauce and s.f cinnamon roll pudding= 365 cal
Snack: f.f key lime yogurt= 80 cal
Dinner: shell past and a vegan boca burger mixed with f.f swiss, f.f american and f.f cheddar, salt, pepper and chili pepper with a side of steamed red and yellow peppers, broccoli and carrots= 480 cal
Desert: Bryer's natural's strawberry cheese cake ice cream= 120 cal
Snack: another bowl of said ice cream because I really have no "snack" type foods right now and a chocolate chip cookie= 250 cal
B: 3 eggs, cabbage, english muffin, oatmeal, orange, yogurt [split into 2 meals] [575]
S: bagel with cream cheese and an apple [275]
S: ton of ice cream [250]
L: lentils, tofu, green beans with teriyaki sauce [250]
D: tortellini, veggie burger, cabbage, peas [400]
S: light ice cream, popcorn, kudos [300]
Total: 2050
Good day, good food, but high cals.
B: 3 eggs, cabbage, frozen waffle, oatmeal, orange, yogurt [split into 2 meals] [500]
S: popcorn and an apple [230]
S: ton of ice cream [250]
L: 2 servings lentils, tofu, green beans curried [320]
D: tortellini, veggie burger, green beans, peas [440]
S: light ice cream, popcorn, kudos [300]
Total: 1940
Graduation day tomorrow!! :)
Breakfast: very large bowl of oatmeal with cinnamon and splenda=300 cal
Lunch: Campbell's light italian vegetable soup, grilled cheese made with light laughing cow swiss, f.f mozzarella and frank's red hot with a f.f cherry yogurt= 330 cal
Snack: light string cheese and welsh's berries and cherries fruit snacks= 140 cal
Dinner: a large whole wheat tortilla with a quorn naked cutlet, reduced fat feta, spinach and light asiago parmesan dressing with a side of mini cheese and potato porgies and broccoli= 485 cal
Desert: 1 cup of bryer's natural strawberry cheesecake ice cream= 240 cal
Snack: to be determined
Original Post by kortlynmoore:
welsh's berries and cherries fruit snacks= 140 cal
don't these bags come with like 2.5 servings? the one's i get always go, it's a purple bag and they're mixed berry? if so how do you stop from eating more than one serving? do you pre-portion them?
Desert: 1 cup of bryer's natural strawberry cheesecake ice cream= 240 cal
have you reformed ice creams? are you doing the natural thing now or was this a spur of the moment ice cream choice?
Well my stomach is a little woozy today not suprised with the alcohol I had last night! NOT GOOD!
Breakfast: 4 egg whites scrambled (48 cal) , salt, pepper, paprika, mixed some packet soup in with it to make it heartier. (60 cal) Strong coffee with sweetner. ASPARIN! lol.
Snack: Cup of soup. (60 cal)
Lunch: Very large piece of salmon fish 185g (381 cal) oven baked with spray butter. Heap of sweetcorn and fresh peas around (250 cals)
Dinner: Most likely the same as lunch maybe different colourful vegetables added also.
Gosh I have a hangover!
I had the most over-eating weekend(Well just Friday and Saturday lol) I've had in a while. Took in less calories today to get "back on track" again lol. I felt gross bloated all weekend. Stupid wedding food haha.
Breakfast: Bfast sandwich made with scrambled egg whites, frank's red hot, and f.f cheddar on lugh wheat toast with a f.f watermelon yogurt=244 cal
Lunch: a parmesan basil boca burger cooked in a skillet with seasoned tomato sauce, f.f mozzarella, f.f swiss, and spinach with a side of green giant garden medley steamers and sweet potato fries made in a skillet.= 393 cal
Lunch desert: 1/2 cup of bryer's natural strawberry cheesecake ice cream= 120 cal
Dinner @ work: PBJ made with s.f blueberry jam and skippy natural suepr chunk on light wheat bread with baby carrots, f.f blueberry yogurt and light string cheese= 355 cal
After work snack: bowl of Total with cut up banana and light 8th continent soy milk= 242 cal
snack: ice cream... caramel and vanilla flavor [250]
Yesterday
Breakfast: French toast made with egg white, light original soy milk, light wheat bread and s.f syrup with a side of scrambled egg whites with red hot= 248 cal
Lunch: a whole wheat tortilla with a boca parmesan basil burger, laughing cow light swiss, tomato suace and parmesan rolled up with a baked sweet potato and broccoli= 433 cal
Lunch desert: small bowl of bryers f.f chocolate fudge brownie ice cream= 120 cal
Dinner: PBJ made with skippy super chunk natural and s.f blueberry jam on light wheat with baby carrots, f.f blackberry yogurt, light string cheese and berry fruit snacks= 435 cal
After work snack= bowl of total with light soy milk and a banana= 260
Exercise: 31 minutes elliptical and 16 doing abs
5 AM
veggie hot dog
cucumber
Total: 100
8:30 AM
oatmeal
2 eggs
lettuce
Total: 300
9: 30
Cottage cheese
strawberries
fiber one
Total: 180
12:00
ice cream: 250
2:00
Falafel
string cheese
hummus
pita
Total: 350
5:00
Tortilla
2 tbsp bean dip
1 tbsp salsa
100g romaine
100g cucumber
Crackers
Total: 310
6:30
plum
yogurt
Total: 150
8:30
veggie burger
squash
peppers
hashbrown potatoes
Total: 350
9:30
skinny cow truffle bar: 100
Total: 2090
B - One egg scrambled with some ff cheddar and topped with salsa verde. Then I toasted half a pita and sprinkled tons of cinnamon on it.
L - Big salad with mixed greens, roasted red peppers, red onion, olives, cherry tomatoes, cucumber, and tuna.
S - Kashi fire roasted veggie crackers.
D - I'm making italian chicken (basically chicken breasts simmered in veggies, tomato sauce, and italian spices) over whole wheat pasta with sauteed squash on the side.
S - I'll have some fruit (melon and grapes) later, and maybe 1/3 of a hostess 100 calorie pack if I'm craving chocolate.
Oh, this will add up to about 1200-1300.
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