Weight Loss Support - Meal Plan!

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05-27-2009, 05:40 PM
I saw a registered dietician last night and wanted to pass along the helpful info she gave me.
This is a weekly meal plan for a person my size:
5'6" 230 pounds.

Breakfast: 1 cup oatmeal
8 oz 1% milk
1 Small Banana
1 Tablespoon all natural peanut butter

Snack: 1 oz low fat cheese

Lunch: 1 whole wheat sandwich (thin)
3 oz. chicken or tuna or turkey
17 grapes
2 cups salad
4 Tablespoons light dressing

Snack: 6 oz yogurt
1 1/4 cup strawberries

Dinner: 1 small sweet potato or 1/3 cup brown rice or 1/3 cup whole wheat pasta
1 cup melon
1 cup salad
2 Tablespoons light dressing
1 cup broccoli
3 oz chicken or salmon or lean red meat

Snack: 3 cups popcorn
1 teaspoon margarine

Recommended exercise:
30 minutes at least 3 times a week
Play Tennis

Now, I'm not promising that this will be suitable for everyone! It's geared more toward the bigger girls. But I kept asking her over and over, "Isn't that a lot of food? Won't that make me fatter?"
Apparently, that's a common question and it will help you to LOSE the weight.
I finished my afternoon snack at 3:45 and I'm feeling full. So far, so good!

Good luck!! :hug:

Lori Bell
05-27-2009, 05:53 PM
Weigh your sweet potato! Those little buggers are very tricky!

This plan looks very similar to what I eat on weekends. (except I eat less carbs and more protein for breakfast) My weekday calories would be this minus the approx 300 calories worth of snacks.

Peep Smith
05-27-2009, 06:06 PM
Now you'll know why many of us say you can actually eat MORE when you eat healthy. Sounds like a very good plan and I wish you the very best with it. Tell us how it goes. Did your dietician recommend any books on eating or offer any advice on changing your way of thinking about food?

06-01-2009, 02:05 PM
Thank you! No, she pretty much just summed up the meal plan and scheduled an appointment for two weeks later.

Sophia Elise
06-01-2009, 08:57 PM
I love oatmeals and cereals.