Weight Loss Support - Post your meal plan

View Full Version : Post your meal plan

02-10-2009, 05:00 PM
I think it's been a while since we've had one of these threads! I love looking at other meal plans for ideas. Here's mine

Total: 1600 calories (40% carbs, 35% protein, 25% fat)

morning (400 calories): Oatmeal (30 grams), nuts (1/8 cup), skim milk, 1 banana, 2coffee with skim milk (c,p,f)
snack (200 calories): Whole wheat Vita cracker with hummus
lunch (350 calories): Sandwich (2 brown bread, mustard, spinach, red pepper, chicken breast)
snack (250): Apple, carrots, nuts (1/8 cup)
dinner (400): Rice, various vegetables (2 servings worth - plain and steamed), protein (usually something like clean turkey loaf or plain grill salmon)

02-10-2009, 07:44 PM
Well, if y'all want to feel better about yourselves I can post what I've eaten today as a bad example:

morning (200 calories): a badly made buckwheat waffle, in which I used too much soymilk and it ran over the baker
snack (120 calories): cheap high-fructose-corn-syrup-containing granola bar
lunch (300 calories): PB&J on white bread (because I ran out of my own high fiber loaf and had to dig into bf's :p)
snack (110 calories): cheap granola bar #2 (different artificial flavor for variety)
dinner (430 calories): Choice Ramen (only slightly better for you than the normal stuff) with spinach, scrambled egg whites, and soy sauce because I didn't like the flavor packet

Pending nighttime snacks: dark chocolate, 100-cal pack of popcorn, indefinite number of jelly beans to be consumed while I cram for tomorrow's midterm. I haven't exercised today either.

02-10-2009, 08:05 PM
I'm so glad you posted this, I'm looking for new low-cal snacks and would love to see other people's ideas....

wake up 7 am: flax granola with no-fat plain yogurt and a few strawberries (170)

8:30 am: soy latte (150)

10:45 am: two pieces of Squirrelly bread (high fiber) with pb and honey (350)

1 pm: flax seed tortilla wrap with turkey breast, low-fat mozza (jalepenos/sauce/olives) (290)

3 pm: Coffee (20)

5 pm: a few crackers and hummus (250, cutting this out!!!)

7:30 pm: dinner like chicken breast/greens/quinoa (????)

10 pm: maybe a few more crackers or some cheerios/rice milk if I'm hungry (??? trying to come up with new low-cal snack)


02-10-2009, 08:07 PM
Breakfast: homemade muesli (whole oats, bran, dried fruit and nuts) with natural yoghurt

Lunch: Salad - cucumber, tomato, sugar snap peas, feta cheese and roast beef with balsamic vinegar dressing

Dinner: Steak with mashed sweet potato and steamed broadbeans and peas

Snacks: 1 x apple, natural yoghurt mixed with choc protein powder

Exercise: run to and back home from the gym (6km round trip)
Spin class (while AT the gym)

02-10-2009, 08:28 PM
Mine is a little involved but here goes...

Hope you can access the link ok!

I've enjoyed reading what other people are eating - they will help give me some ideas for next week's meal plan!

02-10-2009, 08:33 PM
You run to the gym, spin, and then run home, Lyria? Woohoo! My gym is just under 5K from my house and I've run there, done a heavy legs workout, and then shuffled home. Thank goodness it is a gentle downhill all the way home!

02-10-2009, 09:37 PM
breakfast (230 cals): 1C fiber one cereal mixed with yoplait yogurt
lunch (400 cals): stir fry- brown rice, chicken, spinach, tomato, onion, squash, peppers, sprouts, carrots, garlic
snack (130cals): string cheese and SF jello pudding
dinner (350 cals): whole green beans, squash and onion, venison
snack (150cals): probably going to be hummus w/sliced red bell peppe and a mini baybel cheese.

mmmm.... fooood....

02-10-2009, 10:08 PM
Breakfast-1/2 apple, blueberries, strawberry LF yoghurt & wholeweat cereal (300)

Snack- 1/2 apple w TS peanutbutter (150)

Lunch- Bean and Lentil canned soup (350)

Snack- some sort of fruit/ or yoghurt (100)

Dinner- Homemade Wholewheat pita pizza with vegies and ham (350)

Exercise- 4 k run

02-10-2009, 11:09 PM
This was yesterday. That lunch is lunch almost every day though, and most days I eat more for breakfast (I forgot to pack!).
Breakfast: Special K bar and coffee (120 cal)
Snack: string cheese (80 cal)
Lunch: 1 cup leftover pasta/bean/chicken sausage/spinach (230 cal)
snack: frozen yoplait yogurt (100 cal)
next snack (I wait for my man to eat dinner and he gets off work late) mini bag popcorn (100 cal)
dinner: chicken breast and quinoa/butternut squash with gruyere cheese (535 cal)
dessert/snack: plum crisp made with oats and fresh plums (192 cal)

02-11-2009, 12:54 AM
Midwife - yup!

I actually did a heavy weights routine (legs, upper and abs) yesterday after running to the gym, running an extra 3kms on the treadmill and then ran home again.

My home run is also (luckily) a nice gentle downhill lol. I don't think it would be so pleasant if I had anything more than a modest bump to run over!

I'm loving the milder weather we've recently got since it allows me to do this...a few days ago and you wouldn't have caught me dead exercising outside. Not even at 6am!

02-11-2009, 01:50 PM
It is kind of funny how much/often I eat, but here is a typical day of around 1400 calories:

7:45 a.m. - hot water w/ lemon (5)
8:30 - toast, egg whites, cheese, 2 plums (230)
12:45 - spicy eggplant stir fry (235)
3:15 - bbq shrimp (155)
5:00 - chicken breast w/ mushroom sauce, spinach (245)
6:00 - yogurt & strawberries (100)
7:00 - huge green salad (175)
9:00 - yogurt (100)

As you can see, I am a complete evening grazer - so I just make sure to work it into my calories for the day! I am also a total volume eater - I want a LOT of food for my calories.

02-11-2009, 02:48 PM
What I've had so far for the day:
Breakfast: Lemon Meringue Yoplait (100 calories)
Lunch: Lean Cuisine Southwestern Chicken Panini (330 calories)
Watermelon Sugar Free Jello (10 calories)
Snack: 2 Large, 1 medium strawberry (30 calories)

I'll probably also have a serving of cashews, some raspberries, some fresh pineapple, some green beans, a pumpkin pie Kashi bar, and some of my restaurant leftovers from last night. Maybe a piece of Wasa bread and some laughing cow cheese if I need a snack.

My meal plan is a little different than most - I have a severe case of oral allergy syndrome, so eating most fresh fruits and veggies is out - a salad could kill me.

02-11-2009, 04:38 PM
I am a 4 year maintainer, but I'm trying to lose 3 lbs to get back to my goal weight of 130. Today is a very typical "weight loss" day for me.

B - Trader Joe's fat free Greek yogurt (120 calories), mixed with 1/2 cup of frozen blueberries (around 75 calories)

L - huge salad, tons of greens, chicken breast (about 90 calories), grape tomatoes, shredded carrot, shredded purple cabbage, chopped orange pepper, a few crunchy fried onions, 2 tbs dressing (80 calories) (around 400 calories for everything)

S - no sugar added cocoa (50 calories)

S - tangelo (100 calories)

S - string cheese (80 calories), little container of mini dill pickles (it says 0 calories - woot!)

D - home made soup (tomatoes, chickpeas, leeks, spinach, summer squash),topped with a little shredded parmesan cheese, piece of crusty sour dough bread, 450 calories for everything

02-12-2009, 09:54 PM
This is a great thread, I'm always always looking for new good healthy foods.
Today I had:
A tall glass of ice water for breakfast (I know skipping breakfast is one of the worst things you can do but my appetite is nonexistent in the morning and it's always a struggle and i lost today)
For lunch I had a Lean Cuisine meal--Parmesan Crusted Fish
Dinner was a BLT on wheat from subway (darn bacon),
And the snack I'm enjoying now is a cup of nonfat mixed berry yogurt and a reduced fat colby jack cheese stick.
Which gives me a grand total of 1000 c today.

02-13-2009, 08:12 AM
Munchie, glad to see you're doing better--up from that 800. :D

How about adding something like a protein shake for breakfast? Just to ease into getting some cals in the morning. You can make one yourself with 1% milk, a scoop of your favorite protein powder (I like strawberry flavored whey protein) and perhaps 1/3 a banana or a few strawberries, if you got 'em, blended up. If you don't have a blender you can skip the fruit.

What I ate:

B: Mona's granola 1/3 cup with 1/2 cup 1% milk and 1/3 banana
S: A clementine with string cheese
L: Lean Cuisine (chicken mediterranean) w/ large salad, green olives, lowfat balsamic dressing
S: 1% milk with whey protein powder
D: Lean Cuisine (steak & cheddar pannini)
S: A dozen almonds and a dozen Ghirardelli 60% dark chocolate chips

Total is 1303 cals., 84 grams protein


02-13-2009, 02:02 PM
I don't know about the calorie counts but here is my menu today

B - whey protein shake
L - chicken breast stuffed with blue cheese drizzled in hot sauce and served over wilted spinach
S - raw almonds
D - Salad with some kind of protein added (maybe more chicken or some tuna), yogurt with berries

02-13-2009, 04:25 PM
i also dont' calorie count but here is what i had yesterday....

breakfast: 1/2 a protein bar *these suckers are huge so i only ever eat half, just as a personal rule*

Morning Snack: An Apple chopped up and mixed with cinnamon and 1/2 cup of fat free sugar free vanilla yogurt

Lunch: 1/2 a whole wheat pita, turkey deli meat, diced up red onion, yellow and green pepper and pineapple, one fat free mozza cheese slice

Afternoon Snack: 1/2 Pink Grapefruit

Dinner: Flat out wrap baked, like a pizza crust, 1/4 low sodium pasta or pizza sauce, diced onion, pepper, pineapple and chicken. I use another fat free mozza cheese slice and bake it until that melts on the top. Its like a pizza, super good!!

02-13-2009, 05:23 PM
OK - here's mine

BREAKFAST - 2 omega 3 eggs scrambled with spinach, 1 tsp unsalted butter, 1tsp EVOO, 2 pieces whole grain toast with TJ's cherry 100% fruit spread.

SNACK - smoothie made with 1c soymilk, 1/2 banana, 1/4 c oatmeal, better n peanut butter, flaxseed, stevia

LUNCH - spinach salad with beets, sunflower seeds, feta, vinaigrette, tilapia

SNACK - cottage cheese, tomatoes, pepper

DINNER - ww pasta, marinara with chopped onions, shiitake mushrooms, ground turkey, mexican squash

SNACK - leftovers

that makes 12 superfoods today!

02-13-2009, 07:39 PM
Lets see, so far today:

1 Package Quaker instant oatmeal- maple and brown sugar 3 pts

2 Home-made whole grain oatmeal cookies 4 pts
1 orange 1 pt

Small piece baked salmon 3 pts
1 c. broccoli 0 pts

1c. bran cereal 1 pt w/
1c. skim milk 2 pts and
1 banana 2 pts

So that's 16/25 pts so far.
I was thinking of having some hot chocolate, and I have no idea what dinner will be.

02-14-2009, 10:03 AM

B: Maple & Brown sugar oatmeal, whole grain eng muffin w/ wedge LC cheese, light & fit yogurt smoothie 385 calories
S: 2 Clementines, 1oz mixed nuts 240 calories
L: Progresso pot roast soup 240 calories
D: *V-day dinner* Possibly stuffed salmon with baked zucchini and a treat OR chicken marsala. But we're going to our favorite diner...so I am sure a safe bet will be the salmon!

02-14-2009, 12:08 PM
I'm doing the Take It Off Weight Loss plan at my gym along with working out 2x a week with a trainer. So...

B'fast: 1 starch, 2 fruit (i.e. 1 light English muffin + kiwi + 15 grapes)
Snack: 1 protein (i.e. 4oz of chicken/turkey or cottage cheese)
Lunch: 1 protein, 1 fruit, 1 starch, 1 veg (i.e. tuna salad in a ww pita + 1/2 banana + roasted brussel sprouts + garden salad)
Snack: 1 protein (i.e. 4oz of chicken/turkey or cottage cheese *or* a protein bar)
Dinner: 1 protein + 2 veg (i.e. 4 oz of flank steak + broccoli + carrots + garden salad)

Done. :-)

P.S. I've lost 14lbs and 3.25% bodyfat in 5 week on this plan.

02-14-2009, 05:32 PM
BREAKFAST - strawberry crisp, soymilk, homemade turkey sausage
SNACK - odwalla trail mix energy bar, soy tea latte
LUNCH - spinach salad with chicken, feta, sunflower seeds, beets, vinaigrette
SNACK - apple, tj's dark chocolate 100 calorie bar
DINNER - harvest grains blend, roasted corn, bell peppers, onions, ground turkey, marinara

that makes 16 superfoods today!

~*~*~ my tightest jeans are looser now - and this is after they just came out of the wash! :carrot:

02-15-2009, 08:31 PM
B: 1 & 1/2 cup cheerios with 1/2 cup milk
S: popcorn (100 cals)
L: 2 slices italian bread (I AM OUT OF WHEAT :() and 3 slices cheese with 1/2 tbsp mayo, a bag of cheez its (210 cals, but eh!)
D: 6 oz salmon marinated in zesty italian dressing with brown rice & lots of veggies!

Today hasn't been my healthiest day. Barely any fruits/veggies and lack of planning. I neeed to go food shopping ASAP.

02-16-2009, 10:39 PM
I've decided to write myself out a meal plan for the rest of the week and here's whats on the menu.

Breakfast: Tall glass ice water, egg white omelet with salsa
Snack: 1/2 Apple with crunchy peanut butter (1 tbsp)
Lunch: Lean Cuisine Meal (probably veg. egg roll) and large salad with onion, feta and mustard
Snack: Yogurt, string cheese and orange
Dinner: Tuna Salad and wheat thins
Approx. 1200 calories

Breakfast: Banana and yogurt with 1 slice wheat toast
Light and Healthy WW Orange Juice
Snack: Celery and peanut butter with raisins
Lunch: Lean Cuisine Meal and carrot sticks with mustard
Snack: A string cheese stick and an orange
Dinner: Low-Cal soup (maybe vegetable or Southwest Chicken) and tomato sandwich on wheat toast
Approx. 1250 calories

Breakfast: Egg white and salsa omelet
1 Slice wheat toast
Iced white tea
Snack: Celery with Laughing Cow light cream cheese and raisins
String cheese stick
Lunch: Tuna Salad and an orange
Iced white tea
Snack: Carrot sticks and mustard
Dinner: Lean Cuisine Meal and a large salad
Approx. 1000 calories

Friday--Sunday I give myself a bit of a break, less structure, but probably not over 1500 calories.

02-17-2009, 12:01 AM

B: 4 pancakes, 1 tbsp syrup, 12oz water: 458 calories
L: 6oz salmon, vegetable medley, 12oz water: 350 calories
S: 16 wheat thins, LC light Swiss wedge, 3tbsp salsa, 12oz water: 200 calories
D: Wawa whole wheat shorti with pepperjack cheese & roast beef, serving of clam chowder soup, sprite zero: 600 calories
Post work-out snack: Kashi go lean crunchy bar with 12oz water: 180 calories

02-17-2009, 12:24 AM
Personally, if I had to eat the same thing day after day I'd go crazy. I do have a method that allows for healthy eating, however.

oatmeal in the morning
2-3 servings of fruit per day
1 serving of nuts (soy nuts and almonds are my favs)
Lean protein
No sauces or anything with a high concentration of fat, cholesterol, or calories.

I eat about 1400-1450 cals per day, with some moderate calorie shifting.

02-18-2009, 12:29 PM
the last few days i have been writing out the night before what i'm going to eat the next day. most of the time i eat on the fly and just keep track as i go but i was getting off plan sometimes so i'm structuring myself for a bit. today looks like this:

b: tomato, onion, feta chz omelet (130cals)
s: WW string cheese + small apple (100cals)
l: sushi!! (280cals)
s: 100cal pack guacamole + wonton wrappers to dip (180cals)
d: whole wheat pasta w/ homemade spinach tomato sauce (350cals)
s: 1C raspberries w/ SF chocolate pudding (125cals)

that leave me with 145cals leftover to grab a skinny latte or a diff snack or a big salad w/my dinner- whatever. :D

02-18-2009, 03:35 PM
My basic meal plan structure:

-Green smoothie
-Small salad with a non-vinegar based dressing (dark leafy greens with fruits or whatever)

(If I have time to prepare something at home)
-Green smoothie
-Fresh fruit salad
-Small salad with a non-vinegar based dressing
-Nori veggie wrap
-Raw food leftovers (raw food tacos or whatever)

-Big salad :D :D :D (love those)
-Raw food dish of some kind

Yesterday I had:
Breakfast/Lunch (i got up late): Small salad (dark leafy greens, sprouts, veggies)
Dinner: BIG SALAD :D (soy chicken patty over greens and veggies)

I'm still merging into raw foodism and basically I eat a vegan and mostly raw diet. Currently learning how to use my dehydrator so I can substitute the soy stuff for something else. Also learning how to get fat and calories in there lol. Often when I eat I'm full for hours, even if it is something small. :carrot:

02-18-2009, 09:18 PM

B: 1 & 1/2 cups whole grain cheerios, 1/2 cup skim milk
S: 16 wheat thins
L: 1 slice italian bread, 2 slices cheese serv of broc soup
S: popcorn!
D: 8oz chicken, 2oz pasta, and 2 serv veggies, 1/2 cup pasta sauce

post workout snack: luna bar :D

Approx. 1450 calories

I usually eat more fruits in my day, but I am in desperate need of shopping but can't until Monday. :(