menu help?

If someone is willing to give me a smaple menu I would appreciate it.

My doctor recomended I don't eat carbs at night but eat them in the morning instead and I am not sure how to mix the right foods with each other to get the proper balance.

Any help would be greatky appreciated.

Unless there's a particular medical reason, I'd work on eating healthy carbs instead of the junk food.

How many calories are you looking at? Everyone has a different goal so if you take someone else's goal you could really get in trouble.  Look for people your height, weight and general age and see what they're doing.  Alternatively, post your calorie goal after using the site tools to determine what it should be and your preferred eating habits and foods.

Well, I'm not a doctor or a nutritionist or anything, but it really all depends on what you like, what you don't like, whether you're allergic to anything, etc. Here's what I normally eat throughout the day:

Breakfast: (each number represents a different kind of breakfast)
1. Piece of toast with EITHER peanut butter or 1 egg and 1 glass of milk
2. 1/2 cup oatmeal with milk and a piece of fruit
3. 1 or 2 cups of all bran cereal w/ skim milk and a fruit
4. A slim fast shake and a fruit
5. A protein bar and a fruit

Lunch:
1. A sandwich with fruits or vegetables
2. A protein bar with fruits or vegetables
3. A protein shake with fruits or vegetables
4. Leftovers (from dinner) with fruits or vegetables
5. A baked potato (seasoned, no sour cream or anything else) with fruits or vegetables
6. Tuna and crackers

Dinner:
1. A (whole wheat) sandwich (or two, if I'm really hungry) with a TON of lettuce and tomato (no cheese) and low fat mayo and mustard
2. Chicken and vegetables (or fish, if you like it)
3. A big bowl of salad with very little dressing, just to taste
4. Whole grain pasta with just a little bit of butter and parmasean cheese with a side salad
5. A protein shake with lots of fresh (or frozen) fruits mixed in, and a side of salad

Snacks:
1. Crackers with peanut butter
2. Protein snack bar
3. 1/2 a protein shake
4. Fruits and/or veggies
5. Salad


Personally, I like to fit in a serving of Carbs, a serving of Protein and some kind of fruit or vegetable in every meal, to make it complete and filling. And don't forget a TON of (cold) water!

If you are to eat carbs, have them during breakfast (to get your metabolism started) and/or lunch (to keep it going). For dinner, focus mainly on protein (chicken, fish) and fruits/veggies. A lot of people say "but fruits and veggies have carbs too!" which they DO but these are complex carbs, which are healthier for you than SIMPLE carbs, which is the carbs you want to stay away from. ;)

Just make healthier choices, i.e. whole wheat over white bread/pasta, fruits and veggies over candies, etc. Usually people have common sense when it comes to healthy eating, but it's really up to you to distinguish the difference between healthy and unhealthy foods. Some people do well with some foods, and others have a restricted diet, it really all depends on the situation and what not. I'm sure you'll do fine in figuring out what's best for you. =)

Love and Alohas
Ihilani

i think its easier to look at what you regularly eat and find low cal alternatives. white bread can be replaced by nature's own whole wheat sugar free bread for 50 cals a piece. here is what i ate today:

had 2 cups of coffee and then breakfast: 2 slices of nature's own double fiber wheat bread (80 cals) one piece with splenda and cinnamon and the other with .5 tablespoon of smuckers apricot 100% fruit spread and ten .5 cup of fat free cottage cheese (80 cals) with 5 almonds (35) and an extra small banana (72). put some cinnamon in there too.

lunch: sandwich with wheat bread (80) oscar mayer meat (50) slice of tomato, lettuce and then a sliced large peach with 1/4 cup of fat free cottage cheese on top

dinner: 4 oz chicken breast(110) with a salad(50) and some vegetables(60-80) on the side.

snacks were: nectarine, frozen grapes, frozen bananas, green tea, dannon light n fit yogurt, and 2 cups of unsweetened chocolate almond breeze.

that was between 1200-1300. i really can't eat anymore then that. i drink a lot of water and drink hot tea. i also chew a lot of gum.it all depends on how many cals you need every day and how you are going to make the most of them. your food doesn't have to be dull just because you are trying to lose weight. everyone makes "dieting" seem like such a chore but its just a change of lifestyle.

This is very helpful thanks you I am going to print this page it will be a good guide thanks fo all your help!!

Hello Pal :))

I Like going to the health food stores and even our kroger has a health food section now.  I Like frozen health food meals.  You know how many calories your getting and some of them are really good.  I've learned what I like.  There are so many to choose from.  It's fast and it's good.  My husband even likes them for lunch.  Typically about 300 calories.  Lots of veggies.  The white rice is the one that is healthy starts with a balsami?  something like that. 

I also LOVE oatmeal from the health food store.  I use Agave nectar to sweeten it....too good and healthy. 

You can't beat a tomato sandwhich.

I'm trying to get into salads more.  I need dressing ideas.  I went this week and bought everything I thought might be good.....so now I'll learn what is good and what isn't good. 

Too my surprise the health food store had dry mixes that are healthy.  The normal ones at the grocery store are wicked bad.
But I got a dry onion mix and a ranch mix and to my surprise there was this yogurt you mix it in and wow it was actually good for raw veggie dip. 

I'm thinking RAW fruits and veggies because they have the live enzymes and that's what your body craves most.  Live foods give LIFE  dead foods give death.  I'm being extreme.  However cooked tomatoes are healthier cooked. 

Beans.  bountiful beans.  These are little secret weapons.  NO pun intented. 

don't forget olives.  A natural fat.  And yummy on a salad.

don't forget and apple a day keeps the doc away.

I  already told you about Beets being good as a liver cleanse.  I eat that every now and then.

All these things I've mentioned are FAST. 

I wonder if you have a hot water and cold water machine?  Home depot has them.  then you get healthy 3 or 5 gallon bottles and your oatmeal is quick as you can stir it.  I like fast and yummy but healthy.

Hope that helps :)