100 lb. Club - What does a 1200 or 1500 calorie day look like for you?




DollyR
10-29-2010, 08:35 AM
I was wondering what are some sample daily menus for 1200 to 1500 calories a day. Are there things in particular you would suggest for 1200 caloires a day to keep you from being hungry? Would love to see what you suggest. :dizzy:


Eliana
10-29-2010, 08:52 AM
Easy. ;)

Breakfast: FiberOne cereal with soy milk, strawberries and/or bananas
Snack: Yogurt with walnuts
Lunch: half a roast beef sandwich on WW bread with swiss cheese and natural ketchup (no HFCS)
Snack: Roasted veggies drizzled with a little olive oil
Dinner: lean protein, veggie and a complex carb (brown rice, quinoa, sweet potato, winter squash)
Snack: Popcorn

Bac0s
10-29-2010, 08:55 AM
There's a looooooooooong daily calorie counting thread in the calorie counting forum. You could get a ton of ideas there!


Asherdoodles87
10-29-2010, 10:25 AM
My day looks about the same as Eliana's day. Cereal and soy milk for breakfast with a fruit as a side. I sometimes drink an extra glass of milk and skip a fruit or something later. Yogurt for snacks. Turkey and cheese sandwich with usually broccoli or another veggie. And, a pickle on the side. (Sometimes I will eat a small chicken breast instead or a frozen dinner). Dinner is usually some veggies and almonds and a piece of bread or another grain. I buy the veggies in a steam bag. Then another yogurt or fruit. I usually get around 1200 - 1400 most days.

If I feel I need more protein I have a shake that day for a lunch, and I lower my calories in other places. Some days I have canned soup as well for lunch or dinner.

I was eating a frozen waffle and sugar-free syrup for a while in the past, but it not very filling.

MadameZombie
10-29-2010, 11:06 AM
Oatmeal with a banana or half an apple

Rest of apple

Salad with a Campbell's Soup

Greek Yogurt

Dinner is a toss up, I just have a lean protein, veggies, and a complex carb and only have one serving of each. Maybe a glass of wine. Dessert is a single serving of frozen yogurt if I want.

lottie63
10-29-2010, 12:21 PM
1500

My GLORIOUS breakfast!: 2 egg whites, 3 oz ham in a SMIDGE of agave, half cup strawberries, and a whole wheat bagel with 1 serv cream cheese
l: taco salad made with 6 oz shredded chicken, no cheese, hard tacos shells crumbled, light sour cream, franks red hot and veggies.
d: 4 oz baked chicken, 1 cup mashed potaoto
s: banana

katy trail
10-29-2010, 12:50 PM
to keep us full? veggies! i eat alot of carrots. not all at once, 1 whole carrot, but i'll do that for snacks sometimes several times a day. it has fiber, only 30 cals. or other low cal. veggies you like. i add steamed spinach to my sandwhiches/wraps often.
beans! lentils! for a small amount a 1/2 a cup or even a 1/4 c. it's few cals, lots of fiber, protein, iron. we can all eat more beans and lentils.

i've also been avoiding noodles and rice. i will still eat them, but less than i used to. and the so called serving size is too tiny for it to be worth it to me to have often. it's more like having a few bites of the noodles or rice, with lots of veggies and lean protein. i'm also trying to use less oil. even olive oil. it's just so easy to use too much. sauted in a pan for example. baking chicken with chopped garlic on top tastes almost as good as it did with evoo. then i put some tomato sauce or something else to make up for the lack of flavor so it's just as good to me.

lottie63
10-29-2010, 01:05 PM
i'm also trying to use less oil. even olive oil. it's just so easy to use too much. sauted in a pan for example.


I have a misto! I love it! :) Have you seen them? You fill it with oil, pump it a few times and spray (non aerosol) so I just just a small spritz when cooking veggies...I also spray a tiny bit on my chicken before baking, with some seasonings. :)

pinkflower
10-29-2010, 01:14 PM
Bfast--kashi go lean crunch or eggs & whole wheat english muffin
--coffee

snack--small yogurt or fresh fruit

lunch-- big salad with spinach/romaine lettuce, carrots, cottage cheese, turkey, tomatoes, cucumbers, dried cranberries/any other veggies

snack--small handful of raw almonds or walnuts or fresh fruit (berries, blueberries)

dinner--huge amount of veggies, lean protein (chicken or fish). Sometimes I'll have homemade 7 bean/barley soup or chicken chili (made with non canned beans) with another big salad. If I eat like spaghetti or even pizza, I'll have a small portion of that and fill up on a huge salad

dessert idea==fresh fruit blended with ice. A banana is all you need to sweeten ( I always hide spinach and flax seed oil in my smoothies--can't even taste it!)

Any time I get hungry in between, I eat veggies-- raw broccoli, carrots, cucumber etc. cantaloupe is another excellent filling food with low calorie count for volume. It took practice, but I can absolutely fill up on raw veggies and fruit :)

I'll also have a protein shake often after or before working out just because it's filling and simple/easy

_____
My very favorite salad dressing (it also goes well on a sandwich (whole wheat bread w/ spinach of course!--never buy bread that has less than 3 grams of fiber per serving!!)

(grind in a food processor)
1/2 cup Olive Oil
* 1/8 cup Lemon Juice
* 1/8 cup Red Wine Vinegar
* 2 tsp. Italian Seasoning (or Oregano spice)
* 2 to 3 Garlic Cloves
* Fresh-ground Sea Salt and Black Pepper, to taste

_____

I'll give you another secret: the only way I eat all these veggies and salads is if I chop them up and have them ready to go in Rubber maid bins right when I get home from the store. So I have rubbermaid bins of carrots, broccoli, spinach/romaine, cantaloupe, grapes etc all washed ready to eat. I have no excuse to eat something pre-prepared because it's just as easy to grab the healthy stuff :) Before I'd buy it and it would all rot in the fridge

hope that helps!

Creeech
10-29-2010, 01:25 PM
Breakfast:

Oatmeal with spiced apples
Kashi GOLEAN Crisp with unsweetened almond soy milk
Slice of whole grain toast with spiced apple butter, fruit on the side
mug of tea with a tbsp of light agave for all options

Lunch:

Arnold's Sandwich Thin with 2 tbsp natural almond butter, 1 tbsp SF jam
Salad

We've been trying to save money so we're eating lots of leftovers from the night before

Shrimp and steak skewers and steamed veggies
Stuffed chicken breast with sweet potatoes
Spanish pork with black beans on the side
Vitaspelt with soy crumbles and pasta sauce (totally YUM)

Any lean protein with veggies and a complex carb if you'd like :)

Snacks:

Greek yogurt with a tsp honey or agave, chopped walnuts or pecans
SF jello pudding cups, or to save money make a bigger batch from the boxes
Raw veggies, i love carrot chips and slices of orange bell pepper
Orville Redenbacher's Natural Lime & Salt mini popcorn bags are AWESOMEEE
No sugar added italian ices

Stephy

Rosinante
10-29-2010, 01:49 PM
I don't eat either calorie count very often but had 1500 on Wednesday:

Breakfast:Lean fried bacon & 1 egg on a toasted gluten-free ciabatta roll, a multi-vit and a calcium supplement
Snack: None
Lunch: Home made pasta and roast beef casserole. (Gluten-free pasta, veggies included)
Snack: Finn Crisp crispbreads (seriously good, very thin but take a lot of chewing!) with half an ounce of cheddar.
Dinner: Casseroled mince (ground beef) with brussels sprouts (favourite veg.)
Low fat, plain, set yogurt with a Tbsp ground flax, 1 tsp sugar, 1 tsp unsweetened cocoa
Evening treat: coffee made with lactofree longlife milk (I like the taste the longlifeness gives it)

I drank 100 floz water plus lots of black tea and instant coffee.
I ate 1500 calories, 19g fibre, 110g carbs. All my other nutrients were spot on RDA too.

socalfelicity
10-29-2010, 02:44 PM
these are great examples- i am tring to hit between 1200 adn 1500/day- and my days are a little less "balanced"- haha. but i'm working on it.

here was yesterday:

coke - 140
turkey sandwich- 600
coke - 140
1/2 slice of bread with avocado - 100
a few raspberries - 20
dark chocolate - 400

total: 1500

yea...i know i need to improve- LOL!

onherweighdown
10-29-2010, 02:57 PM
Breakfast: Bowl of oatmeal + 2 pieces of fruit

Lunch: lean cuisine or grilled chicken sandwich

Dinner: salad or veggie sandwich


Snacks: 2 rice cakes
Fiber + bar
banana
clementine
sf pudding cup

Nola Celeste
10-29-2010, 03:16 PM
Here's a recent 1300-calorie day that I especially enjoyed:

- 2-egg omelet loaded with sauteed onions, spinach, and tomato, prepared with a tablespoon of grapeseed oil: 310

- salad of mixed greens with full-fat Italian dressing: 120

- Med. baked sweet potato with cinnamon and cardamom: 150

- Yoplait light yogurt, "red velvet" flavor: 110

- Homemade pizza (6 oz. crust from scratch and rolled thin, tomato, spinach, artichoke, 1 oz. regular mozzarella, 1 tbsp. grated parmesan, homemade sugar-free tomato sauce): 480

- More Yoplait, this time in triple berry: 110

I'm zig-zagging my calories, so some days I would eat something similar to this, but add in a glass of milk or some ham diced into the salad to bring my total up to 1500.

LindseyLou
10-29-2010, 03:25 PM
B- oatmeal made w/milk, fruit (apple, banana, strawberries, etc)
S- low fat cottage cheese OR yogurt OR applesauce
L- soup OR salad, 1/2 sandwich, sometimes a panini ;)
S- 100 cal popcorn (very filling!)
D- lean Cuisine/Healthy Choice meal usually (280-340 cals)
S- chocolate mousse (Jello makes them for 60 cals) YUM! :D

That's usually 1200-1300.

LindseyLou
10-29-2010, 03:26 PM
Here's a recent 1300-calorie day that I especially enjoyed:

- 2-egg omelet loaded with sauteed onions, spinach, and tomato, prepared with a tablespoon of grapeseed oil: 310

- salad of mixed greens with full-fat Italian dressing: 120

- Med. baked sweet potato with cinnamon and cardamom: 150

- Yoplait light yogurt, "red velvet" flavor: 110

- Homemade pizza (6 oz. crust from scratch and rolled thin, tomato, spinach, artichoke, 1 oz. regular mozzarella, 1 tbsp. grated parmesan, homemade sugar-free tomato sauce): 480

- More Yoplait, this time in triple berry: 110

I'm zig-zagging my calories, so some days I would eat something similar to this, but add in a glass of milk or some ham diced into the salad to bring my total up to 1500.

RED VELVET? As in like red velvet cake flavor?!?! ;) That would be AMAZING!!!! lol

Nola Celeste
10-29-2010, 03:43 PM
There IS a red velvet flavor! And it's red and velvety! :D

There's also a black forest cake flavor which I adore. The triple berry is also excellent. I have to kind of watch myself on 'em, though; they contain a mix of Splenda, sugar, and the dreaded HFCS, so they're definitely an "in moderation" item for me. However, because the taste and mouth-feel are so rich, I find that I can manage moderation and stick to enjoying one yogurt occasionally rather than snarfing down multiples (something I cop to having done often with 100-calorie packs of stuff).

If your plan allows a small amount of sugar and if you don't find it or HFCS a trigger, those Yoplait flavors are awesome. :)

odonnela
10-29-2010, 04:10 PM
Heres one of my days this week - I shoot for 1,700 so this is the one that came the closest. My days are pretty much the same with dinner & dessert being the variable that makes my calories higher or lower that day.

5:30 am, get up - 2 cups of coffee with 2 tbs vanilla coffeemate 70 cals
9am get to work - Oh Yeah 8 oz strawberry protein shake 130 cals
10-10:30am breakfast wheat english muffin with 1 tbs peanut butter 200 cals
12 - snack - baby carrots - 50 cals
2pm - lunch - lean cuisine 220 cals & dannon light & fit yogurt 80 cals
4pm - snack - atkins bar 140 cals
7pm - dinner - that day was baked boneless pork chops (230 cals) and a birds eye veggie mix with white beans, carrots, spinach and a light low fat sauce (180 cals).
8pm - dessert - Jello sugar free pudding with 2 tbs cool whip (95 cals)
3 cans minute maid light lemonade (15 cals)
Total 1,330

odonnela
10-29-2010, 04:14 PM
There IS a red velvet flavor! And it's red and velvety! :D

There's also a black forest cake flavor which I adore. The triple berry is also excellent. I have to kind of watch myself on 'em, though; they contain a mix of Splenda, sugar, and the dreaded HFCS, so they're definitely an "in moderation" item for me. However, because the taste and mouth-feel are so rich, I find that I can manage moderation and stick to enjoying one yogurt occasionally rather than snarfing down multiples (something I cop to having done often with 100-calorie packs of stuff).

If your plan allows a small amount of sugar and if you don't find it or HFCS a trigger, those Yoplait flavors are awesome. :)

I LOVE those - especially the key lime pie! But I could hoover 3 or 4 of them at once. I stick to the Dannon light & fit - for whatever reason it doesn't set me off. It has fructose, aspartame and sucralose but no HFCS. 80 calories and now they have these square containers that make it seem like you are getting so much more than 8oz. Its the same as a Yoplait container but seems like so much more. I LOVE the peach, lime and orange sherbet flavors.

DollyR
10-29-2010, 08:03 PM
The common thread of lean protein and plenty of veggies at dinner is something I am going to try to stick to. Coming home after work I am on a binge most days. I have to have something with protein in it. Tomorrow when I head to the commissary I will get some raw veggies for the fridge as a snack when I get home with some string cheese. I will also plan on the lean protein for dinners this week. I also think eating a shake when I get to work might be better than eating so early in the morning.

fattiegirl
10-29-2010, 08:52 PM
I make a home made vegetable soup. Chicken breast is the only meat and I add any veggie that suits me at the time. My stock is of course the chicken broth and tomato's. Lots of fresh garlic and other interesting herbs that are all still new to me. Almost no fat and very low cal. I never never never ate vegetables, but being healthy is as important to me as losing this weight as I am old now. lol. I added everything from spinach to okra to ****ake mushrooms. It's filling and healthy and I don't add it to my daily calorie intake of usually 1200.

ubergirl
10-29-2010, 10:04 PM
Breakfast: 1 TBS almond butter, 1 slice bread coffee with 1/4 cup whole milk.
Snack: none
Lunch: 2 cups cabbage, 4 oz baked chicken, edamame salad (140)
Snack: apple, low fat cheddar cheese stick
Dinner: 2 cups zucchini, one yam, 3 ozs baked flounder,
Dessert: apple

Teresa66
10-29-2010, 10:50 PM
Breakfast: Kashi Go Lean, vanilla soymilk, 1/2 oz dried cranberries. Chai tea with fat free H & H
Work: Lots of coffee and espresso shots (I work at Starbucks)
Snack: Kashi bar (one or two depending on my hours at work)
Lunch: Turkey or peanut butter sandwich with either light mayo or sugar free jelly. Yogurt (hooked on the Greek!) with 1/4 oz sliced almonds
Dinner: Lean meat, lots of veggies, and some sort of whole-wheat grain.
Snack after dinner: Chai tea and 2 pieces of Dove dark chocolate.

Lots and lots of water throughout the day.

Charms
10-29-2010, 11:02 PM
Here's a few samples from this week's menu:

Breakfast: oatmeal with 1/4 cup canned pumpkin, cinnimon and walnuts

Lunch: home made chicken vegetable soup, small piece of fruit

Snack: apple with peanut butter

Dinner: lemon pepper fish, steamed veggies, brown rice


Breakfast: greek yogurt with kashi cerial and blueberries

Lunch: red pepper stuffed with chicken or tuna salad, small piece of fruit

Snack: popcorn

Dinner: lean beef, zuchinni and yellow squash stir fry


Breakfast: hard boiled egg, turkey bacon and sprouted bread toast

Lunch: sauteed shrimp and veggies, small piece of fruit

Snack: rice cake and peanut butter

Dinner: sweet potato topped with chicken strips, broccoli, and cheese

Creeech
10-30-2010, 01:44 AM
Here's a few samples from this week's menu:

Breakfast: oatmeal with 1/4 cup canned pumpkin, cinnimon and walnuts

Lunch: home made chicken vegetable soup, small piece of fruit

Snack: apple with peanut butter

Dinner: lemon pepper fish, steamed veggies, brown rice


Breakfast: greek yogurt with kashi cerial and blueberries

Lunch: red pepper stuffed with chicken or tuna salad, small piece of fruit

Snack: popcorn

Dinner: lean beef, zuchinni and yellow squash stir fry


Breakfast: hard boiled egg, turkey bacon and sprouted bread toast

Lunch: sauteed shrimp and veggies, small piece of fruit

Snack: rice cake and peanut butter

Dinner: sweet potato topped with chicken strips, broccoli, and cheese



The oatmeal with pumpkin and walnuts sounds delish! Do you think it would go well with steel cut oats?

Ky30
10-30-2010, 10:34 AM
I stay between 1200 and 1500 a day I have never hit 1500 except the one time I cheated and had a pieace of cake and got sick never again lol. Here is my favorites.

Breakfest- 3/4 cup cherrios, 1/2 cup skim milk, 1 banana-265

Lunch- Lean ham sandwich on honey wheat bread, 1/2 cup light cottage cheese, 1 apple - 382

Snack- fit n active fudge bar -100

Dinner- 1 chicken breast, 2 cups green squash, 1 cup of green beans- 372

Snack- 100 cal bag of popcorn- 100

TOTAL-1219

Charms
10-30-2010, 10:45 AM
The oatmeal with pumpkin and walnuts sounds delish! Do you think it would go well with steel cut oats?

Absolutely!

synger
10-30-2010, 04:43 PM
Mine is lower-carb and higher-fat than many of the menus already posted. I find fat to be key to satiety for me:

Weekday breakfast: cottage cheese, cup of tea with cream and coconut oil
Snack: coffee
Lunch: miso soup w/butter, chicken or egg salad w/mayo
Dinner: hamburger w/ cream cheese (or baked chicken, or poached salmon), veggies w/ butter, glass of red wine

starfishkitty
10-30-2010, 11:40 PM
Around 1500 today:

Breakfast: 2 eggs, 1 piece whole wheat toast (smidge of light butter w/ Omega 3's) & 4 pieces turkey bacon, microwave cooked
Lunch: 1-2 lean protein (chicken thighs today), 2 veggies (1 c. cucumber, 1 c. cherry tomatos today) & a fruit (15 grapes)
Snack: 17 Special K Whole Wheat crackers & 2 Laughing Cow Cream cheese
Snack #2: 1 Light Yogurt (80 cal) & fruit (medium apple)
Dinner: 300 cal Lean Cuisine w/ 2 more veggies (1 c. baby carrots & 1 single serving Green Giant frozen veggies)

And lotsa water and crystal light! :)

DollyR
11-01-2010, 06:39 AM
Thanks everyone for all the posts. It really helps me. Have a great week!

krampus
11-01-2010, 09:42 AM
Today was a pretty standard issue day. Just under 1400 calories.

Breakfast: Small Dannon Activia yogurt with black coffee

Lunch: PB&J on one slice of bread folded in half, cheese cube (like Laughing Cow), 7 prunes, another Activia yogurt

Dinner: 2 egg omelette with spinach and onions topped with some leftover pasta sauce, 1 slice bread toasted with an egg in the middle (I don't normally eat this many eggs in a day), and 2 mikans/Clementines.

For snacks I eat prunes and fruit, but usually just ignore hunger until mealtime. I am bad at moderate healthy snacking and do better to just stick to my regular meals.

Beverlyjoy
11-01-2010, 04:52 PM
breakfast - toast with pnb, morningstar bacon, green drink

lunch - turkey and lite cheese on whole wheat, mustard, spaghetti squash with parm cheese, icbinbs

snack - banana fiber muffin

dinner - cheese toast, tomato soup, green beans

snack - rice cakes, lc cheese, apple

sacha
11-01-2010, 05:31 PM
cup cooked oatmeal, 1 tbsp flax, 3 tbsp wheat germ, 3 egg whites, 1 tsp bee pollen
4oz grilled chicken breast, 1 cup green beans, water
4 oz grilled turkey, medium sweet potato, 1 cup lettuce with 1 cup chopped tomato
3 egg whites, 1 cup spinach, cup chopped onion
4 oz tilapia, 1 medium sweet potato, 1 cup steamed zuchinni, 1 tbsp olive oil
TOTAL: 1,400. P: 142g C: 145G, F: 30g