What is your menu ~on an average day?

I was just wanting some New ideas. I'm trying to eat about 1,300 .. Thanks Ya'll ~~ I love this site !!! woo hoo

Well, I'm fairly consistant with my breakfast and lunch through the week.  Guess I'm a creature of habit, it doesn't change much.  Right now I've been doing this:

Breakfast:  plain oatmeal made with skim milk, cinnamon and sometimes honey

Snack:  dannon light and fit yogurt

Lunch:  low salt turkey and light ham on light wheat with country mustard, a fruit of some sort and a mini dark chocolate

Snack:  another fruit

Dinner:  wild card, I just try to keep it balanced

The breakfast, lunch and snacks at work are pretty boring I'll admit but I always try and make interesting and new things for dinner and on the weekends.

What sort of things do you like?  Maybe I can make a meal suggestion if you have a certain ingredient you want to work with.

Today is/will be:

Breakfast: Kashi Golean and Cinnamon Puffins, milk, coffee

Snack: Mini Babybel

Lunch: Nonfat black cherry yogurt, slice of roast beef, baby carrots, CocoaVia bar (yes, chocolate! :-) )

Snack: Pear

Snack: Chocolate Powerbar (I work late today, hence the heavy-duty snack)

Dinner: a bean dish of tomatoes, onions, and kidney beans with organic brown rice. May add some cheddar if my fat for the day is low; I haven't done my food log yet. Edited to add: yes, will definitely add .25 cup of shredded cheddar to dinner.

hey, that's about how much I eat a day :), but I haven't been exercising much.  My menu is usually changing, but here is what I have so far:

Breakfast:

2  Blueberry Nutrigrain waffles with sugar free syrup -170 cals

1 ounce walnuts - 100 cals

1 Light and Fit fruit smootie - 60 cals

Snack:

Luna Energy Bar -180 cals

Lunch:

Sandwich (turky, roast beef, ham, etc) with nature's own honey wheat bread and fat free cheese (toasted)  - 160 cals

Low Fat Cheese stick - 60 cals

Breakfast Bar - 100 cals

Dinner:

Fish (3 nights a week)/turkey hot dog/chicken corn dog, etc - around 160 cals

Slice of raison bread - 100 cals

Sweet potatoes - 80 cals

Cheese stick - 60 cals

Snack:

Popcorn/preztels/fruit - 100 cals

I'm not much of a chef, everything I eat doesn't take much of any time to cook or prepare.  All together it comes to about 1330 cals.  I don't have alot of veggies, though :s  I don't care much for them anyway, so I take vitamin supplements.  But much of the food I eat is packed with extra vitamins anyway, I always make sure to check the labels before I buy anything.

I eat 1200-1400 calories on weekdays and 1800-2000 calories on weekends.  Average weekday menu:

Breakfast:
3/4 cup oatmeal -225 cal
1 cup 1% milk -110 cal
1/2 cup frozen mixed berries -40 cal

Lunch:
1.5 cups salad greens -33 cal
EITHER      3 oz grilled chicken breast -140 cal
OR             1 serving Deli style lunch meat -50 cal
1/2 cup fresh brocolli or sugar snap peas -30 cal
1/4 cup Fat Free Italian dressing (I skip the dressing if the I have the chicken breast) -40 cal

Afternoon Snack:
EITHER    1 banana -100 cal
       &nb sp;       1/4 cup of almonds -170 cal
OR       &nb sp;   1 apple -75 cal 
       &nb sp;        2 Tbsp peanut butter -190 cal

Dinner:
Chicken Fajitas:
3 oz grilled chicken breast -140 cal
1 Misson Heart Healthy Whole Wheat Tortilla -130 cal
1/2 cup grilled green/red/yellow bell pepper and onions -20 cal
1/2 cup Fat-Free refried beans -120 cal
1 Tbsp Fat-Free sour cream -20 cal
1/4 cup Salsa -35 cal


I try to eat lots of fiber and not much saturated fat.

This day winds up being 1250-1360 calories depending on which foods you choose.

• 1 pkt quaker weight control oatmeal, 1 cp skim milk
• banana, non fat light yogurt (no high fructose corn syrup)
• healthy choice micro soup (chicken noodle or chicken rice), 5 whole wheat crackers (ak mak) or 1/2 a PB & J on Milton's whole grain bread (90 cal 5 gr of fiber per slice) with natural PB and low sugar jelly or sushi! mmmm
• apple, string cheese
• 4 oz lean meat, sweet potato or whole grain pasta or brown rice, vegies (varies though, sometimes it's even 2 slices of Pizza!)

I'm pretty boring, I have almost the same thing every day, except dinner.

I am pretty consistent with food day to day. routine is good, no?

breakfast: 1/2 c oats w/1/2 c skim milk (1/2 c water), 1 cup of fruit--fresh or frozen, today was frozen blueberries, 2 shots espresso with 1/2 c skim milk (weekends sometimes yogurt/luna bar/banana for breakfast instead)

morning snack: 1 clementine, 12 almonds

lunch: homemade soup (I make big batches and freeze single portions. usually around 400 cals, 25% protein 25% good fats 50% carbs)

afternoon snack: apple, skim milk string cheese

dinner: varies but last night was steak salad w/vinaigrette and some avocado. tonight 4 oz salmon, 3/4 c brown rice, 1.5 c broccoli, some more avocado (need to use it!)

evening snack: none tonight, but sometimes non-fat pudding cup+fruit, skinny cow ice cream sandwich, piece of dark chocolate

1417 cals

Breakfast:  .5 cup cottage cheese, 1 Dannon Light 'n Fit yogurt, 1 hard boiled egg

AM Snack: 1 piece of fruit, 1 string cheese

Lunch:  La Tortilla Factory 6" wrap filled with turkey, romaine, spinach, green pepper, onion, and maybe some f/f dressing

PM Snack: 1 piece fruit, maybe a Balance Bar

Dinner: Grilled chicken breast, and a cup of steamed veggies

Evening Snack (if necessary): frozen fruit smoothie with protein powder

Fruits usually consist of grapes, apples, mango, pears, berries
Dinner veggies usually are asparagus, brocolli, cauliflower, baby carrots, onion, peppers, sugar snap peas, etc.  Fresh or frozen - never canned.

I usually stay pretty consistent during the week as well. It goes something like this:

breakfast:
Thomas multigrain english muffin with a light laughing cow cheese as spread and one slice of turkey OR oatmeal prepared with water and a .25 cup of blueberries

snack: large apple

lunch: boca burger on a wheat bun with ketchup and mustard

snack: grapes OR string cheese OR pria complete nutrition peanut butter crisp bar (I'll grab the bar if I am for sure working out that night)

dinner:
varies; usually a big ol' plate of veggies or something with chicken.
lightly salted mixed nuts if I come in short on calories or add cheese to something.

and lots of water!

I shoot for around 1250 calories (more depending on the workout)

Let's see what did I have today? (only day 2 of diet :( )

Breakfast: Scrambled eggs using pam spray (150 calories)

Snack: Smoothie with no-fat yogurt and frozen strawberries and spleda 150 calories

Lunch: Boccocini Salad (spinach, tomatoes, pesto, fresh basil and a little bit of bococini cheeze with glass of white wine - 300

Dinner: Can of zoodles 300

Calories: 900

should have eaten healthier for dinner :(

Breakfast: coffee + skim milk

Lunch: 2 cups of rice + tofu or chicken with veggies + half pint of skim milk

Snacks: Apple, grapes, coffees, 100 cals packs & I found Pria 110calories reeeeeeeally great!!

I go to gym every other day: 15mins cycling & 15mins elliptical burning approx. 200cals.

I shoot for 1750 a day which works out to a 2 pound per week weightloss when I factor in my work outs. May not help you on a 1300 cal  intake but I'll post anyway :)

Breakfast:

Omelet, 1 egg plus 2 whites, red and green pepper, tomatoes, green onion, sharp cheddar, salsa...about 300 cal (but i used a lot of cheese) Toast...100 cal. Coffee plus milk...30 cal.

Snack, sugar reduced oatmeal. 130 cal. Or a latte...about 150 cal or fruit...about 100 cal.

lunch, some form of carb, usually rice or pasta, some form of veg and some form of protein...i keep it around 400 cal.

Snack...fruit or oatmeal again.

Dinner...usually a salad with protein...ie tuna on spinach, or chicken caesar salad...low fat dressing...approx 300 cal.

snack...if i have left over cals I try to have a treat since I am a sugar junkie :) 

I aim for the 1700s on average for a week to ten days.  I also aim for about 25-26% of total calories to be fat calories, and I try to keep sodium under 2000mg/day (definitely under 2400mg due to my high blood pressure).  I drink about a half gallon a day of water.

Typical menu:

Breakfast:

Shredded wheat cereal with 1/2 cup fruit (blueberries, strawberries, blackberries or raspberries) or lightly sweetened versions (frosted) and about 2/3-3/4 cup skim milk (or 1%).  Today it was blackberries, and I ate a whole cup - finished the package after I finished my cereal.

Lunch:

Salad (one of several varieties, here's one):

3 oz. salmon (from pouch); 1/2 cup each shredded carrots, red cabbage and broccoli slaw - all chopped fine, a couple scallions, 1/4-1/3 cup diced jicama, a couple of celery stalks diced, maybe a half a sweet red pepper diced; and 1 tbsp. Newman's Own Lighten Up Lowfat Sesame Ginger Dressing.

Another typical one is the same veggies with 3 oz. of tuna from a pouch, with 1 tbsp. of mayo and one diced up boiled egg.

I had been having a salad with broiled lean meat, pork or poultry diced up with the above veggies on a bed of half spinach and half lettuce, but I got out of that habit during the e-coli scare.

With either I *might* have low- or no-sodium chips or Kashi TLC crackers.

Today, I bought a sandwich at the grocery store deli because it took so long for my weigh-in at the doctor's office; I supplemented that with fresh mango and drank a bottle of Fuze Green Tea.  It has been taking longer and longer for the weigh-in all the time since they've been noting it in my chart and I have to wait for a nurse to be available.  I used to eat sandwiches a lot, but I don't much any more because the things they put in the sandwiches and the bread itself is usually high sodium (and often high-fat). This was an exception.  Another common exception is Panda Express, but I stick to the two lowest sodium entrees they have that I like - black pepper chicken and mushroom chicken.

Dinner:

3-4 oz. of broiled lean protein (steak, chicken breast, salmon or pork loin), sliced turkey breast or a slice of Celebrity low-fat/low-sodium ham

vegetable (green beans, corn on the cob) and

either 1/2-1 cup rice or potato or a dinner roll.

Snacks:

Midmorning:  I eat a banana.  Sometimes I also have a whole wheat or "everything" bagel with maybe a teaspoon of Smart Balance 37% margarine on one half and 1 tbsp Skippy low-fat peanut butter on the other - or just the bagel plain. 

Afternoon: It varies, sometimes fruit (orange, apple, another banana, a peach or pear...), maybe a Skinny Cow or Slim-a-bear low-fat ice cream sandwich, a 1-ounce portion of Cornnuts, some lowfat Zucchini Date Loaf from Trader Joe's or 2-3 cups of light popcorn.

I usually stick around 1100-1200 per day (but reading some of these I might need to up that as I do 1hour 5x per week at the gym too)

Breakie:  1/3 cup oatmeal, 3 fl oz (1/3 cup) skimmed milk (1/3 x 2 water) with sweetner sprinkled on top

snack:  carrots (approx 140 grams) maybe a satsuma as well this time of year

Lunch: Slimfast shake.  Or Wholewheat Pitta with cucumber, lettuce, tomato and roast chicken or houmous.

Snack: apple, satsuma or 200g fresh pineapple

Dinner: lots of steamed veggies, either some sort of fish seasoned and grilled, chicken breast or perhaps extra lean lamb and a couple baby potatoes or 1/2 c rice or mashed sweet potato

Then if it's  not too late and I have the cals left I might have a no fat yogurt, mousse or a skinny cow ice cream bar.

Today I had:

Breakfast: Fruit Muesli/Cereal with semi skimmed milk (214 cals)

Snack: 1 punnet of raspberries (64 cal) black coffee

Lunch: Bit of a blowout at the sushi restaurant!

- Miso soup with tofu (about 80 if I remeber correctly)

- 6 x seared tuna california roll (about 300 cals)

- 1 salmon hand roll (didn't really need the hand roll but oh well) 117 cals

Afternoon: 1 punnet raspberries (again - I'm addicted) and 1 Cadbury Dairy Milk 99 calorie bar - a thin slab of dairy milk - yum.

Dinner:

2 x soy & linseed toast with olivani spread (280 for 2 plus 54 for the spread)

Tomato & basil soup - about 105 cals

and Weight waitcher choc/vanilla mousse for dessert - 106 cals

All up today I came in at about 1460 odd calories. Not bad considering I feel like I've been eating non stop!

Sometimes I'll swap the breakfast cereal for 2 slices of whole grain toast with vegemite, lunch is sometimes jacket potato with tuna & a mized salad, and dinner is often a mixed green salad (watercress/rocket/spinach leaf, baby tomatoes, red onion, roast peppers, beetroot) with tuna, sweet potato (just nuked in the micowave) or lean lamb.